Meditation Posture Guidance
- Let us find a sitting position in which we can sit comfortably,
beautifully, with ease and stability. Being solid like a mountain,
firmly grounded on the Earth.
- If you are feeling tired, or tense or stressed, you may want to
lie down for the meditation. Please ask your body if it would like
to rest for the meditation, and if it says yes, then please lie
down, comfortably on your back.
- And whether you are sitting or lying, allow your entire body to
sink into the Earth, to be supported by the Earth. Just resting on
the Earth.
- And wherever you are on the Earth in this moment, allow yourself
to relax into the safety and warmth of the community. Rooting in
Earth, relaxing into the community.
- For those of us sitting, straighten your back by gently
lengthening your spine upward, lift the top of the head, tilt the
chin in slightly.
- Open the chest, drop & relax the shoulders, allow the back
muscles to soften. If we are lying down, relax the whole back into
the floor.
- Relax the arms and allow the hands to rest comfortably in your
lap, or if you are lying down, on your belly or at your sides.
- Soften the muscles of the face (relax the forehead, temples, the
cheeks, the jaw).
Bring a gentle half smile to your lips.
- Gently bring your awareness to your body, begin to just be present
with your body breathing. Notice your body gently expanding and
contracting with each breath.
- Allow the mind to rest on the flow of the breath. Resting on the
in-breath, resting on the out-breath, as if you were watching waves
at the ocean.
- And we’ll breathe like this together as we listen to three sounds
of the bell to begin our meditation.