Sit, Stay...Good Boy!

I have attended two Vipassana meditation retreats over the years. These silent retreats typically last for 10 days where you wake up at 4am, meditate for 10-11 hours and go to bed at 10pm. Some rest, two meals, a lecture, and question time with the teacher, intersperse the day. Sounds intense? It is. Two of the hardest challenges to overcome through the retreat - are the basic acts of sitting and then staying still.

The mind and body are intrinsically linked and having a still, stable body is the precursor to having a still, stable mind. This is why in Patanjali's Yoga Sutras, the first step to achieving the goal of enlightenment is "Asana" (posture). The physical practice of moving in and out of positions is meant to tone the body, improve blood and breath circulation, and strengthen and mobilize the spine - for the ultimate purpose of being able to sit stably and comfortably for as long as necessary, to meditate.

There are several postures recommended for meditation, and they all have one thing in common - holding the spine gently straight and elongated while the rest of the body stays relaxed. So why not lie down? If you've ever heard gentle snores while lying in savasana at the end of a yoga class, you know why. The trick is in finding a seated posture that is both stable and relaxed - so your mind can be both alert and calm, and can focus on something other than the pain in your left knee. Bhante Gunaratana, a Buddhist monk and author, says "The spine should be like a firm young tree growing out of soft ground. The rest of the body just hangs from it in a loose, relaxed manner."

You're not done once you've found this posture, you need to then stay still in it. Without shuffling your bum or wiggling your toes, without collapsing your back or rotating your neck. THEN - only then, does the mud at the surface settle to the bottom, revealing the crystal clear water.

When you have some time this week, challenge yourself to sitting and staying still. Sit in any comfortable, stable position where your back is upright and the rest of your body relaxed - whether on the floor or on a chair - set a timer for 2 min, and don't move! Do breathe. And give yourself a treat when you're done.

Love and light, Prasi.