A checklist for your meditation posture

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This checklist will allow you to run through a quick pre-flight checkup routine to allow for optimal performance in meditation.

1. Adjust your seat height and angle so that your back is relatively straight, and also relaxed.

2. Make sure that your hands are supported so that there’s no strain in your shoulders or between the shoulde-blades.

3. Relax your shoulders, letting them roll back to open your chest. Let your shoulders move with your breathing.

4. Take a few deep breaths into the upper chest to allow your chest to open. Relax on the outbreath, but see if you can keep a sense of space across the front of the chest.

5. Adjust the angle of your head, so that the back of your neck is relaxed, long and open, and your chin is slightly tucked in.

6. Relax your jaw, your tongue, your eyes, and your brow.

You’re now ready to begin working on body awareness and relaxation.

If you’d like more advice on posture, check out:

The Posture Page and
The Complete Guide to the Alexander Technique

Comments

Comment from John
Time: February 10, 2008, 3:00 am

Thank you for this! It really helped me to get into the ebb and flow of meditation.