[vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″ el_class=”head-post”][vc_column_text]<\/p>\n
By Tergar Meditation Community \u2022 3 min read[\/vc_column_text][vc_column_text el_class=”sharepost”]\n\t\t\t\t
SHARE:\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t<\/p>[\/vc_column_text][vc_btn title=”Start Meditating Now” style=”outline” color=”peacoc” align=”left” el_class=”btn-post” link=”url:https%3A%2F%2Fjoy.tergar.org%2Fjoy-of-living%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]Meditation posture, also known as sitting in meditation position, is a practice designed specifically to stabilize your body and mind. When the body feels grounded and calm, the mind also settles.<\/p>\n “Mind and body are like a cup and water\u2014they enrich and support one another.”<\/p>\n [\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column lms_has_clearfix=”0″][vc_single_image image=”93058″ img_size=”full” alignment=”center” css=”.vc_custom_1626166432018{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”hidden-xs”][vc_single_image image=”93059″ img_size=”full” alignment=”center” css=”.vc_custom_1630450948075{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”visible-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n When you meditate and especially when learning to meditate<\/a>, it\u2019s very important to sit in the right meditation position. There are two meditation postures you can take, a simple position, and a more elaborate position. Whichever you choose, the key is to keep your back straight. The spine has a natural curve, so don\u2019t try to force it. Just keep it easily upright. If you fall into a slouch, your body will fold uncomfortably \u2014 it\u2019s too loose. On the other hand, trying to stay as straight as a board will feel tense \u2014 it\u2019s too tight. If you have back pain or something similar, it\u2019s fine to use a support, such as a pillow.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1646235745718{padding-top: 20px !important;padding-bottom: 40px !important;}” el_class=”subtittle-open-post”]<\/p>\n This is the easiest meditation position for a beginner.<\/p>\n Point 1: Shoulders and arms<\/p>\n Open your shoulders, relaxing the arms and letting them be natural; you can put your hands on your knees. Keep the spine and neck straight.<\/p>\n Point 2: Relax the body<\/p>\n While continuing to keep your back loosely upright, allow your whole body to relax. That\u2019s all![\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-qoute-full”][vc_column][vc_column_text]\u201cBody on the cushion, mind in the body.\u201d[\/vc_column_text][vc_column_text el_class=”autorquotepost”]\u2013 Mingyur Rinpoche \u2013[\/vc_column_text][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1646236194803{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n When you first try it, this meditation position may feel somewhat artificial or even a bit uncomfortable. But once your body gets used to it, you will find it can be a wonderful support for the practice.<\/p>\n Point 1: Legs<\/p>\n If you\u2019re on a cushion, sit cross-legged in any style that is comfortable for you. If you are on a chair, then keep both feet on the ground.<\/p>\n Point 2: Hands<\/p>\n Rest your hands on your lap. If they become uncomfortably warm and you want to change position, then rest them, palms down, on your knees.<\/p>\n Point 3: Shoulders and arms<\/p>\n Open your shoulders and release them, allowing your arms to be relaxed.<\/p>\n Point 4:\u00a0 Back<\/p>\n Keep the spine loosely straight.<\/p>\n Point 5: Neck<\/p>\n Bend the neck slightly forward, letting it be loose enough to turn easily.<\/p>\n Point 6: Mouth<\/p>\n You can choose to keep it closed, or open it slightly (it doesn\u2019t matter whether you breathe through your nose or mouth). Some teachings advise touching the tip of the tongue to the palate, which you can do or not, as you wish.<\/p>\n Point 7: Eyes<\/p>\n When starting out to meditate, it\u2019s often easier to close your eyes naturally (without squeezing them shut). As you gain some meditation experience, you can begin to leave them open. You don\u2019t need to stare or control your blinking. You can change the direction of your gaze from session to session, casting it down, resting it straight ahead, or raising it slightly upward.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1646236491144{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n Whether you are sitting in the two-point or the seven-point meditation position, don\u2019t worry too much about having perfect posture. The main objective is to keep your spine loosely upright and to relax your whole body. That means simply letting it be. As you continue with your meditation practice, you\u2019ll come to experience a sense of comfortable balance in these positions.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-gris-mailing”][vc_column lms_has_clearfix=”0″ offset=”vc_hidden-xs”][vc_column_text]\n\t\t \n\t\t\t\t\t\t\tIf you enjoyed reading our articles, please join our mailing list\n\t\t\t\t\t\t\tand we'll send you our news and latest pieces.\n\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t [\/vc_column_text][vc_video link=”https:\/\/player.vimeo.com\/video\/297790035″ el_width=”80″ align=”center” css=”.vc_custom_1626089318405{padding-top: 40px !important;padding-bottom: 20px !important;}”][vc_row_inner css=”.vc_custom_1618452751051{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/6″ offset=”vc_col-lg-1″][\/vc_column_inner][vc_column_inner width=”5\/6″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n Watch 5-minute guided meditation on resting in the present moment with body and mind together by Mingyur Rinpoche<\/a>.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/6″ offset=”vc_col-lg-1″][\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1620054501575{padding-top: 30px !important;}”][vc_column_inner el_class=”repro” width=”1\/2″ offset=”vc_col-lg-offset-3 vc_col-md-offset-3 vc_col-sm-offset-3″][vc_column_text el_class=”box-audio”]Listen to a 15-minute guided meditation on body sensations by Tergar Instructor Dr. Cortland Dahl<\/span><\/p>\nNot Too Tight, Not Too Loose<\/h3>\n
The Two-Point Approach<\/b><\/h3>\n
The Seven-Point Approach<\/b><\/h3>\n
Let Yourself Be, Naturally<\/b><\/h3>\n
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More Resources<\/h2>\n
Bringing Mind and Body Together<\/h3>\n