Help with Meditation Practice


Fri, 04/17/2020 - 17:22 #1
vaibhav87
vaibhav87

Hello,
I am a beginner meditation practitioner and currently facing some issues while sitting for a duration longer than around 15~ mins. When I sit for longer, I either face pain in my back/spine or legs, or my legs go numb. Someone suggested that certain yoga asanas or methods can help with sitting posture in meditation and enhance the body's ability to maintain stillness and stability for a longer duration. 
What would be your take on that? Please offer some suggestions which might help me with my meditation practice.

Comments
Prashant
Prashant
Hi Vaibhav, 
A few things to keep in mind here. 
As a beginner its ok to sit for 10 or 15 only at a time. you can make 2 or 3 attempt throught the day instead of sitting one time for long. 
Its helpful to warm up your spine before going in a still posture by bending fwd for 20 to 30 seconds, frequently change the cross of legs, also practice twist both sides after the fwd bend. 
And its Ok to move and adjust after sitting for a while specially if you have any discomfort, move in way that feels better. Just move more mindfully and then you can always be in that state of mediation. Practice Mindfullness in Mediation and even in your regular activities, In hindi we have phrase you may know -  ''Jagte Chalo''
In our practice our spine should learn to go in all directions directions, fwd - back - side - twist and waves like tides, and you would love it.
Learning about our bodies is process that takes place with consistent time and devotionv towards it. Let us know if it helps. 
Prashant
vaibhav87
vaibhav87

Hi Prashant,

Thanks a lot for taking time and helping me out. I'll take your advice to warm up the spine before starting the actual meditation.

I have a follow up query though. By beginner, I actually meant i have been practicing for 2-3 months. At this point, I feel the body/spine has not reacted well and acting as a limitation. So when you say 'our spine should learn to go in all directions directions, fwd - back - side - twist and waves like tides', can you please elaborate on that. And maybe suggest some more ways to work on the spine?

Vaibhav

harshvardhan
harshvardhan

Hi, 

Its always good to first practice asana and pranayame before dhyana (meditation).  Also sit on a bolster/blanket/brick to keep the pelvis raised and let the legs be on the ground. Its easier to maintain a natural spine. 

I suggest doing some Calana Kriyas/ Sukshma Vyayama to warm up the spine and the whole body. Just a few rounds of Surya namaskar will aid your seated meditation too. 

Practice dandasana, vakrasana, parvatasana (all seated) to enhance stability and comfort. 

Simple Nadi shodhana pranayama before dhyana prepares the body and mind effectively. 

vaibhav87
vaibhav87

Thanks @Prashant and @HarshVardhan.

I'll try out the suggestions :)

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