The way of sitting, how comfortable you are will make all the difference to the depth of your meditation experience.
Sitting is the traditional way to meditate. You will find with practice what works for you. It will need to be in a place and time where you can be still, where you have the opportunity to be inspired, sitting often is a little uncomfortable, your knees or hips may grumble until you wiggle and find a better place, to ease them. the position needs to be symmetrical.
Still; uncomfortable;symmetrical and inspired.
Lying down sends a message to the body that this is your sleeping position, and it is often difficult to stay awake, much less meditate.
Preparing to meditate,remove your shoes, your feet will enjoy the freedom. Keep warm but not too hot. If the room is cool a warm scarf or head cover helps the body relax. Loosen your clothing, remove your belt if you wear one.Wear clothing that is loose and comfortable.
Sit with a straight back, the idea is to let the muscles hang comfortably on your skeleton. So first you form a base. So you can sit erect, realign your spine from the base upward. Think that you are placing each vertebrae, each directly over the one below it.
lift your waist by pulling your navel toward your spine. Feel that instant support. You will relax this as you deepen your meditation, but can pull it in when ever back is tiring or you begin to lose muscle tone and slump.
You may be seated on a chair with your feet flat on the ground or on a pillow so that feet are flat and comfortable. Push your tailbone into the back of the chair. Try not to slump, remain seated with your spine straight.
. Elevate your back, lifting from your tailbone upward pull your waist in. Release the tension in your neck and shoulders. Your ears positioned above your shoulders so that your head floats on a long and comfortable neck.
If you are seated on the floor you may choose to place a pillow under your tailbone elevating it
if they are too high when you sit on the floor.
Swami once instructed us to pile two telephone books one on top of the other and sit crossed legged on the books. By removing a page each day we would gradually train our knees to relax and rest on the floor. See my photo above.
There are also Yoga postures that are very helpful to let the body unwind enough to sit comfortably on the floor. after all the postures or Asanas are so the body is prepared for Meditation.
“Meditation can transfer the energy from the destructive process – this disturbed and turbulent state, into a creative and peaceful orientation.” Shanti http://www.shantiyoga.com
Meditation instructions from Tilopa in “Song of Mahamudra”
“Do naught with the body , but relax.
Shut firm the mouth and remain silent.
Empty your mind and think of nought
Like a hollow bamboo,
Rest at ease your body,
giving not nor taking
put your mind at rest.
The great way is a mind that clings to nought,
Thus practising in time you will reach Buddhahood”
Meditation posture enables us to sit,holding the body still so the mind may reach into the eternal, unchanging “I”
The still point within all existence.