When meditating, it is important to be comfortable. Being present in your body goes from being pleasant and relaxing to near torturous when your focus centers on the sensation of your spine being compressed or the ache you feel in your joints.
When I first started meditating, I would sit on my basement floor, crossed-legged, with my butt directly on the floor – which happens to be thin carpet with little padding over concrete. This was fine for shorter 5 minute meditation, but when I began challenging myself to do at least 15 minutes, something had to change. My spine ached with the stress and pressure and I found myself focusing on that pain and discomfort.
Many people use a zabuton and zafu, a round pillow and a pad, to meditate. It gives your body a bit of padding and allows you to better relax and settle into a solid meditative position. You sit on the round pillow, with your legs crossed, but somewhat dangling loose in front of you. This takes loads of stress off your spine.
Believing that you don’t have to spend money to seek wellness, I improvised. I took a plushy blanket and folded it into a nice rectangle to give it a bit more thickness. And then I took a throw pillow that, while cute (It has a corgi face on it, of course), didn’t really do anything else for me – until now.
This set up has greatly increased my comfort and helps me focus on more pleasant or neutral sensations while meditating.
Which brings me do another point. If at anytime while you’re meditating and you feel stressed or tense in any part of your body and simple releasing doesn’t seem to help, take a breath or two to stretch. I find that rolling my neck or shoulders help release tension that sometimes builds up over a longer session.
Find your mind wandering to things beyond the here and now? Wiggle your toes a bit, and focus your thought on them. It’s a great little trick for bringing you back and breaking a rumination cycle.
A little bit of movement as needed is okay. What’s the point of meditating if it causes you suffering?
What set up do you use when you’re meditating?