Mr
Yogi replies
Thanks to J. Clark for sending this question.
Question: I've been performing meditation twice
a day for about six months now. Lately I haven't been able
to hold my posture straight and this physical pain is preventing
me from deepening my meditation. I have two questions: would
the use of a cushion hinder any progress that I might make without
one in developing the muscles needed for a good meditation posture?
Also, are there other ways to alleviate my pain (mostly in the upper
thigh and lower back) that I could use that don't involve material
support? Any reply is deeply appreciated.
Answer:
One of the challenges we have to overcome in the beginning stages
of meditation is the discomfort of sitting cross-legged on the floor.
This is a very common phenomenon, especially in the West where we
are accustomed to sitting mostly in chairs. But chairs (as well
as beds, etc.) are too relaxing for meditation, more often than
not leading to sleep soon after closing our eyes. If the body feels
too “loose” in its posture, the mind will also feel
the same, causing lack of concentration as well as drowsiness. So
we really have to get used to sitting cross-legged on the floor.
How do we do that?
First of all, find a place where you feel comfortable and where
you won’t be disturbed – a quiet room, a corner of your
bedroom, a peaceful spot in the garden. Sit on a blanket or mat,
and keep it only for your meditation – don’t use it
for anything else. You can use a shawl or another blanket to cover
yourself if you feel cold.
The main areas of discomfort in the beginning are the back and the
legs.
Keep the back straight. This is important, not only to avoid back
pain but also to concentrate the mind. We should be in a position
where we feel alert and relaxed at the same time, like a cat stalking
its prey. Not too relaxed, not too tense – poised. This will
come with time and practice, but meanwhile here are some hints to
allay the initial discomfort.
Make a "seat" by placing some folded blankets or cushions
under your mat so your backside is higher than the ground. Make
it as high as you like to get reasonably comfortable. That will
help keep your back straight, while at the same time taking the
pressure off your legs. Avoid resting your back against the wall
– you will get too relaxed to concentrate. The back should
be as close to a straight line as possible, right from the base
of the spine all the way up to the crown of the head. Put your finger
on the highest point of your head and adjust your posture while mentally
picturing a straight line down the spine. Keeping your back straight
will not only prevent your muscles from straining and getting sore
– it will also enhance your spiritual experience by keeping
the energy channels in the spinal column open.
Now, the legs. Start off cross-legged. Lotus posture – or
half-lotus – is better for concentration, but you can progress
to it later when you get more flexible. The flexibility you need
is in the hips, but you will feel the pressure mostly in the knees,
and to some extent the ankles. The range of movement in the hip
joints will come with time – each time you sit down to meditate
will increase the flexibility a bit more. So that's automatic. What
we have to do in the meantime is deal with the discomfort in the
knees and ankles.
Firstly, you can warm the joints up with exercises like the Butterfly.
Hold your feet together with your hands and gently rock your knees
up and down. Asanas (yoga postures) such as Yogamudra are also helpful.
Contact your local Ananda Marga center to learn those.
Next, sitting on a raised platform of blankets or cushions as explained
before will lessen the discomfort in your ankles and knees by taking
the weight off them. Reduce the height of the blankets as you get
more accustomed and the pain in your joints decreases.
Next, to really help your flexibility and comfort, as well as your
ability to concentrate: become vegetarian. Uric acid and other toxins
from meat are deposited in the joints, making them stiff and ultimately
causing diseases such as gout and arthritis. Contact your local
Ananda Marga center to learn our system of vegetarianism. You will
soon find that your flexibility will improve dramatically after
becoming vegetarian.
Last but not least, be determined to succeed. Take the firm resolve
that you will continue practicing and that nothing will stand in
your way. That determination combined with your continued practice
will ensure that these initial obstacles are quickly overcome.
Do you have a question for Mr Yogi?
Send it to mryogi at anandamarga.org
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