Seated Meditation Pose
Hip Opener, Finishing Pose • 3 to 5 minutes
PROPS
Bolster (or 2 rolled blankets or a large pillow)
Blanket roll
Supports your hips in gentle external rotation.
Empowers you to sit confidently and comfortably for meditation.
Brings gentle awareness to your spine.
INSTRUCTIONS
. Sit on the bolster.
. Bend your knees and cross your legs.
. Place the blanket roll in front of your shins, then tuck the ends under your outer thighs for support so your knees are level with your hips.
. Rest your hands on your knees and close your eyes. Use one of the breathing exercises or meditations described in Chapter 8, or simply bring your awareness to your breath.
. Remain in Seated Meditation Pose for 3 to 5 minutes, longer if you are still comfortable. To exit, use your hands to draw your knees together, then stretch your legs out long.
TIP
Seated meditation can be intimidating, and sitting cross-legged can be more challenging than it appears. I recommend saving this pose for the end of your practice, so both your body and mind are well prepared for the physicality of sitting and the mental quietude of meditation.
