Now you’re ready to have a seat. If you have a zafu (meditation cushion), great! Get it out of the closet, dust it off and use it. Otherwise, sit on a chair, a pillow or the edge of a folded blanket. Build your seat from the ground up, rooting down evenly through the two sitting bones to provide stability at your base. As you inhale deeply through your nose, grow your spine long and tall sending the crown of your head upwards. Notice the freedom and lift in the spine that comes from grounding and stabilizing the pelvis. As you exhale, simply relax into your space. Stay put for awhile.
One of the most frequent statements I hear from people who won’t meditate is “I could never sit still that long!” No worries, I’m not asking you to sit down and shut up for an hour (although…).
Just ten minutes.
OK, five minutes.
I’ll even go so far as to say two minutes out of the gate! ANYONE can sit still for two minutes. I propose even the most ADHD of us can manage that. Set a timer so you’re not constantly looking at your watch. Two minutes; that’s enough time to repeat the above quote from my main man Tenzin Gyatso at least three times. Give it a shot. Then make the commitment to do it again the next morning, and the next, and the next…
Meditation is a crucial part of any yoga practice. This ain’t screwin’ around with goals or New Year’s Resolutions here. This is action. We’re making a commitment to our practice; to developing ourselves, to expanding our hearts out to others, and to benefiting others as much as we can.
Avoid overwhelming yourself with the thought of meditating for a whole year. Just go to your space one day at a time – but go to your space!!
Lisa Bracken teaches at The Canebrake (www.TheCanebrake.com) as well as at NSU in Tahlequah. She meditates daily with her dog Louie at her side in a warm, quiet space at home.