Meditation (dhyana) is a practice that initially requires good posture or asana stable. If the body can not remain stable, the mind loses focus because the unstable body distracts the mind. If during the practice of meditation knees or back start to ache, the mind ends up focusing on those parts that are feeling the discomfort. This pain is a warning to adjust posture and eliminate the discomfort, it is a necessity that produce physical comfort, but the mind is out of focus meditation.
So the practice of asana (postures) is a preparation for meditation. We should put this intention to do the postures, because the asanas really prepare the body for meditation practice. We achieved greater elongation, flexibility, strength, muscle definition and overall health, but behind it must be borne in mind in the postures prepare us to sit and meditate. This is the sense defined by Patanjali in Yoga Sutra and exposed, known as Ashtanga Yoga or Yoga of eight limbs. Asana comes early and is supported Samyama (concentration, meditation and enlightenment).
So it is good to observe some set points of posture when we sit down to do meditation. Just sitting comfortably we can stay as long as possible the experience of meditation. This goes for any position, from the easy posture (Sukhasana) until the lotus posture (padmasana).
Point for Meditation:
1-position legs crossed: choose a comfortable position according to your flexibility, do not think that just by sitting in padmasana you will have a good meditation, meditation is a mental practice and the fact of making a cross-legged more advanced than the become a better meditator.
2-hand positions (mudras): Chin Mudra (thumb and una indicate the same gesture used to pranayama) or Shiva or Bhairava Mudra (rest your right hand on the back of the left palm)
3-column aligned: sit on a cushion for the practice of meditation, you relax over the knee joints and lower back muscles. Observe shoulders, not letting them fall forward.
4-head aligned with your spine: keep the tension free neck and cervical regions.
5-relax facial muscles: relax eyelids, eyebrows and jaws.
With these points posture becomes more comfortable for longer and it enables greater permanence in meditation.
Have a good meditation
Om shanti – Daniel Nodari