* Excerpted from Comfortable with Uncertainty, by Pema Chodron (see Suggested Reading posted May 19).

Sitting meditation begins with good posture.  Awareness of the six points of posture is a way to be really relaxed and settled in our body.  Here are the instructions:

1.    Seat: Whether you’re sitting on a cushion on the floor or in a chair, the seat should be flat, not tilting to the right or left, or to the back or front.

2.     Legs: The legs are crossed comfortably in front of you – or, if you’re sitting in a chair, the feet are flat on the floor, with the knees a few inches apart.

3.     Torso: The torso (from the head to the seat) is upright, with a strong back and an open front.  If sitting in a chair, it’s best not to lean back.  If you start to slouch, simply sit upright again.

4.     Hands: The hands are open, with palms down, resting on the thighs.

5.     Eyes: The eyes are open, indicating the attitude of remaining awake and relaxed with all that occurs.  The eye gaze is slightly downward and directed about four to six feet in front of you.

6.     Mouth: The mouth is very slightly open so that the jaw is relaxed and air can move easily through both the mouth and nose.  The tip of the tongue can be placed on the roof of the mouth.

Each time you sit down to meditate, check your posture by running through these six points.  Anytime you feel distracted, bring your attention back to your body and these six points of posture.

- Pema Chodron

If you find any of the above instructions challenging (like I did when I started meditating), I suggest modifying them in the beginning rather than getting discouraged and giving up.  For example, I think it’s OK to sit up straight in a chair and lean slightly against the back of the chair, especially if your back starts aching.  I also sometimes find keeping my eyes open distracting, so I’ll start with eyes closed, then after a few minutes open them half way and gaze downward towards the floor.  And finally, I often find it easier to keep my mouth closed and breathe only through my nose.  If I’m encouraging heresy, I apologize, but I would rather see more people meditating with modifications than only those who can follow the instructions perfectly.

-  A.G.R