Meditation vs. Simply Sitting Still
Taking a Seat is the First Step in Learning to Meditate
Sep 26, 2009
There are many reasons to meditate that have nothing to do with enlightenment. In a harried Western world, meditation can be a great tool to relax, clear the mind and reap the benefits of tranquility.
For many, the greatest barrier to developing a meditation practice is learning how to sit calmly. While there are many varieties and belief systems under the umbrella of meditation, most of them begin with simply sitting still.
In the book One Breath at a Time, Kevin Griffin mentions a study proving that the neurologically calming effects of meditation are virtually the same as the effects of just sitting still in one position for an equal amount of time. While many a meditation expert would beg to differ, this is a profound revelation that constitutes great news for those who have always been curious about meditation but intimidated to actually try it because of the esoteric factor and the intimidating learning curve.
Meditation is a Practice
The simple truth is, the act of meditating is a practice... and it takes practice. When a person sits down to meditate, he doesn't fall into a sudden blissful state of enlightenment or even perfect concentration. In Insight Meditation — also known as Vipassana — the key is to take a seat, be still, and witness the mind.
One can witness how the mind bounces around, how it hooks onto certain topics, how it obsesses, how it fights one's attempt to remain quiet. As almost anyone with a meditation practice will attest to the fact that there are few moments of peace and quiet in a "monkey-like" mind, even after years of regular meditation.
How to Sit Still for Meditation
While there are many styles of meditation, most of them begin with the basic concept of sitting still.
The most commonly-recognized sitting techniques for meditation include:
- Kneeling – Known as the Zen or Japanese style of sitting, kneeling with the legs folded under can be very comfortable for the spine, not so much for the knees. Depending on your body, it can be very helpful to kneel with your sit bones on a cushion, bolster, block, a small bench, or another form of support.
- Sitting Cross-Legged – This is sometimes called the Burmese or Indian style of seat. Beginners cross ankles in front. As the body becomes more limber, eventually the Full Lotus position is acquired.
- Sitting on a Chair – While it may not seem very traditional, meditating in a chair is often the most comfortable way for beginners to sit, and is how many sanghas (groups that meet to meditate together) set up their facilities. The key is to sit up tall without resting on the chair back, and to keep the feet planted firmly on the floor.
Regardless of how you choose to sit, make sure that your back is straight, your belly is relaxed, your neck is in a neutral position, and there is no major discomfort. Although aches and pains may come and go during a meditation session, the goal is to sit still and simply witness how the mind reacts to physical discomfort. Setting yourself up with a comfortable seat to begin with makes this easier.
Sitting as a First Step to Meditation
If you've been intimidated about trying out meditation, simply starting with a practice of sitting still is a great initiation into the greater practice of meditating regularly. Once you've found a comfortable seat, the meditating individual should:
- Keep the eyes closed;
- Aim to sit quietly for a certain amount of time. Start with five minutes, and gradually increase the amount of time, and;
- Resist the urge to fidget.
These, of course, are radically simplified directions. But the point is, meditating looks (from the outside at least) like simply sitting still. Think of it as putting an unruly child in time out. The child is forced to be still, calm down, and alter their current behavior and mindset.
One can think of the mind is an unruly child. Meditation can be a productive time out-a way to shift thought patterns, one moment at a time.
To be clear, simply sitting still is only one step in the process of developing a meditation practice. As Krishnamurti said, "Sitting still or sitting cross legged is not meditation but a mere rite, a mechanical ritual." However, it is that important first step to learning meditation.
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