Introduction to Mindfulness - Dean Amory

cushion you can use one designed for meditation practice like a zafu
or gomden or you can use a folded up blanket or some other kind of
cushion or low bench. The point is to have a seat that is stable and
not wiggling around.
If you choose to sit on a chair, pick one that has a flat seat that
doesn't tilt too much toward the back. If you are short, like me, you
will want to put something on the floor for your feet to rest on,
taking a little bit of weight. You don't want your legs dangling
uncomfortably. If you are very tall, with long legs, make sure that
your hips are higher than your knees-either on a chair or on a
cushion. If you don't do that your back will start to hurt pretty
quickly.
Even though we can practise mindfulness in any place and in any
posture, some conditions are more conducive. So first we find a
relatively quiet place where we are unlikely to be disturbed. We then
adopt a relaxed but alert posture. The traditional position is sitting
cross legged on a cushion on the floor, but sitting on a chair with the
back straight and unsupported and relaxed will do just as well.
Eyes opened or closed?
When beginning practice it is better to close the eyes. Ultimately it is
very useful to be able to practise mindfulness with the eyes open as it
allows us to expand its application to a much broader range of
settings.
Okay, once you have your seat and your spot, go ahead and sit down.
Take a posture that is upright but not rigid. The idea is to take a
posture that reflects your inherent brilliant sanity, so one that is
dignified but not stiff. The back is straight with the curve in the lower
back that is naturally there. I was once told to imagine that my spine
was a tree and to lean against it. It works for me; you can see if it
works for you.
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