Posturing
The manner in which we carry ourselves often reflects our attitude and state of mind. Vice versa, the postures we assume tend to influence how we feel internally. In fact, we can take advantage of this body-mind connection to color our experience by paying closer attention to postures. The word, posturing, in this context, refers to paying particular attention to our physical state and cultivating embodied mindfulness.
Maintaining a proper posture during meditative practice cultivates bodily awareness (proprioception) and enhances body-mind connectivity (interoception). Knowing that the posture influences the feeling tone as well as the attitude toward the practice, mindfulness practitioners are meticulous about assuming a quietly confident, upright posture that embodies dignity and self-respect. Staying absolutely still and not fidgeting during meditation is also essential in learning how to resist impulsivity and hone the skill of mental notation (acknowledging and dropping matter-of-factly). Except for the lower abdomen (Hara) for breathing, no other part of the body should move. When the body is fidgeting, the mind remains restless and not truly engaged in the awareness of simply being.
Caution! — adjust the posture and expectations mindfully according to the limitations and needs of one’s body.
Especially for beginners, a set of routine, moderate physical activities prior to meditation may be beneficial to take advantage of endorphins and increased cerebral blood flow (CBF). All electronic devices must be turned off—ideally no use of a timer, ambient music, or guiding voice.
Assume a quietly confident, upright posture that embodies dignity and self-respect. Whether you are sitting on a chair or on a cushion cross-legged, the ears, shoulders, and hips should align vertically in one straight line. The chin should be tucked-in enough to feel a slight pressure in the back of the neck, which in turn stimulates the RAS (reticular activating system) for enhanced alertness. Relaxation is not the aim of this practice.
If you are sitting on a chair, it may be necessary to adjust the seating height relative to the floor so that both feet are firmly planted on the ground and the knees bent at a right angle for stability. The shoulders should be slightly pulled back and free of tension. Do not strain or tense the lower back. The upper body weight should evenly rest on the bilateral sitz bones or sometimes called sitting bones.
The posture may feel awkward and unnatural in the beginning, but you will soon realize that it allows the diaphragm to move freely and promotes the natural flow of breath along the spine. The erect posture also embodies your sincere resolve to engage in the act of self-compassion.
One of the best ways to start cultivating mindful awareness is by using our own body as a medium. The combined bodily awareness of proprioception and interoception, often cited as embodied mindfulness, is closely related to affect regulation and plays a key role in cultivating the capacity to feel what needs to be felt without overidentification and reactive judgment, modulated by the parasympathetic functions of the vagus nerve (vagal tone).
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