Using a Meditation Bench
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- čas přidán 10. 09. 2024
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Learn how to adjust your meditation bench and how to sit comfortably for longer periods of time. Meditation on a bench is often easier than sitting directly on the floor. Here are some tips on how to use a meditation bench so you’ll be able to sit for longer periods in comfort, and meditate more deeply.
These instructions are focused on using a meditation bench, but kneeling in vajrasana without a bench is a good meditation posture too and what follows applies to both ways of sitting. For most people kneeling without the aid of a meditation bench is not realistic after 10 or 15 minutes. Either way, always “listen” to your body. Do not force it into any position or ignore any signs of pain in your knees, ankles or hips.
Begin by kneeling on a folded blanket, (soft wool is good). Lean forward and place the meditation bench on your bottom and hold it in position as you sit down. This is a good way to start and usually sets up the bench perfectly. If needed you can also adjust the angle of your bench until you feel that your lower spine is in a neutral position. This means your navel is not spilling forward from an excessively curved lower back, and you are not rolling your weight rearward onto your tailbone causing your spine to become rounded. Work between these two extremes to see what feels best, and remember that it’s ok to adjust the bench angle as needed. Smaller adjustments are usually better than large ones. Learning exactly how to use a meditation bench for your own body takes a little time. Be patient and tune in to what your body is telling you.
Now imagine that your spine is like a straight rod supporting your upper body from within. Allow your outer muscles to relax. Good posture comes from within, and with daily practice will become very comfortable over a period of months (not days, sorry) if you are not used to sitting upright already. Lengthening the spine vertically is key to success in any meditation posture, but you must also use some energy to feel that you are “relaxing upward from within.” Try to strike a balance between effort and relaxation.
Meditate with a feeling of “lightness in the spine.” A feeling of heaviness suggests that you are becoming too passive. A feeling of tension suggests you are not relaxed enough.
If kneeling on a meditation bench you’ll need a place to rest your hands that supports the weight of your arms. I use a blanket that is wrapped around the lower portion of my body and make a pouch to place my hands in with my palms facing upward. Adjust the blanket so that your arms are near your hips and are supported well enough that you don’t feel their weight pulling down on your shoulders -at all. Or try putting your hands inside of a sweater, or in the pockets of a “hoody” type pull-over. Whatever you use, it should fully support the weight of your arms while you relax in your meditation posture.
Having the hands separated helps to open the chest by pointing the elbows rearward slightly. This helps to reduce the tendency to slouch forward while stimulating the energy of the heart chakra. A small amount of tension between the shoulder blades is good and also helps to slightly open the chest. Do not arch the spine, but feel inwardly that your heart area wants to naturally rise upward.
Most of us need to slide the head rearward to bring the head over the shoulders. Keep your chin level with the floor. You might want to have a friend look at your posture from the side and ask them to see if your head is centered over the shoulders and that your shoulders are centered over your hips.
Don’t use what “feels comfortable or natural” as your only guide. People often feel awkward when the spine is in alignment because they are used to having poor posture. Have a friend compare your posture to the images on our website and explain to you what they see. This will help you learn how to feel your way into good alignment on your own. The meditation posture you choose and the way you approach it will have a strong influence on your actual practice of meditation.
Learning how to use your meditation bench is just as important has having the right one.
"Not.....these feet" made me laugh! Thanks for the video, it helped me out. ☺
The dog is the best part.
Great video. Thanks for the tips on adjusting the height / comfort.
That's very useful. Especially the info about ankle position and resting the arms is very helpful. Thanks!
+Gina J This is late, but thank you. :-)
Thank you and the pup for this 🧘♂️
Dog needs attention now. 🥰
This is very helpful! Thanks!
Excellent explanation, thanks!
Nice explanation, calm voice. Like.
Thank you. Very useful info
every video is made better when a dog asks for belly scratches half way.
Thank you. I just got my first bench and this video helped a lot.
Do you still use it ?
@@An-Alien-On-Earth I use my bench nearly every day.
Very good. The info re the hands position was new to me as I rest my upturned palms just above my knees. Will follow your suggested hands position in future. Many thanks.
Thank you! Nice to see Elee(?) enjoying time with you.
Great video. A wealth of information. I bought your bench and I am extremely pleased with it. Wonderful design.
+Ronnie W Thanks for letting me know. Happy the bench worked out and that the video helped. Blessings.
I get the idea.
~ Thank you ! ✌️😀👍
Very well explained.
thank you for the great advice
my head feel swinging when i use the bench? any reason why.
Thank You for the video..
Awesome! Inspired me to buy a meditation bench from Amazon! -Kev
great! hope you got mine and not a copy!
Turiya Moore not sure. You should include a link in your video description!
After I sit (for an hour) my knees are sore and achy for a few mins. I have tried elevating the legs (not the bench) using a thick meditation mat and a blanket, but it hasn't helped. Any advice please? Or is some mild-ish achyness normal after a 1hr sit? I don't want to cause permanent damage long term
thank you for the great advice!!!!!!
+Sam McMillan You are welcome!
No link for the bench.
Many thanks my friend for this
You are welcome!
I’m getting ready to upholster mine. What kind of foam or material do you use for a cushion and what thickness of material do you use? Thanks for your time.
Could you suggest what I could be doing wrong as my right leg seems to get numb although I follow your instructions? Is there something more I could do to prevent this from happening? I have tried different positions, without a bench, but those do not seem to be good for my back. This position allows me to keep my spine straight, but unfortunately still my right leg gets numb quite quickly. Any suggestions for that?
Where are you located, and how much are your benches?
Where should my sitting bones be ?!?!
Should the lumbar spine be slightly curved ? Like naturally the lumbar curves , I'm designing my own bench and trying to get the angle right. I can sit without the bench but for more than ten minutes it makes me legs hurt haha.
The spine should maintain its natural curves for best comfort.
ely rocks
Maybe these benches should have arm rests. And your dog thinks you're talking to him/her.