Anapanasati 3

Mediation in chair

The samatha techniques provide us with training in concentration and single-pointedness, so they will also bring some tranquillity. While ultimately it leads beyond suffering and fear, in the short term it helps us face life’s immediate problems more gently.

All of these techniques are based in reality, rather than using visualisations, religious ideas or other special attributes. In this way we will learn to face reality without fear and use our experiences to open ourselves to insight.

Since meditation requires all of our attention and energy, it is not a time for deep thinking. We should recognise the importance of making our sittings successful, while leaving disccusions of issues and other thoughts to times outside of meditation. Please remember that these sessions are very important and our time on the cushion should be used efficiently. In this way, we will have more that is useful to offer society.

Meditation Postures

One should ease into meditation by adjusting the posture using cushions and padded mats as necessary, rather than suffering insurmountable pain. We are interested in developing awareness and concentration, not a particular physical pose.

While the Buddha mentions four postures (sitting, standing, walking and lying down) it is the first that is the simplest to maintain for beginners. This sitting can be done on a chair or with the back against a wall, especially if this allows keeping a steady posture for longer sessions.

If you are flexible enough, the traditional seated postures (such as crossing the legs or kneeling) are definitely beneficial since they provide a stable triangular base.  Flexibility can be built up over time through stretching exercises, yoga, and short periods in a traditional posture outside of a session.

If discomfort arises, treat it like other thoughts by noticing it, recognising that it is not your focus, and returning to the meditation focus. However, if it persists or becomes painful, rather than fidgeting, choose with awareness to move into another posture.