I once heard someone describe meditation as basically have three parts. There is the "arrival" there is the "meditation" and there is "coming out" or "coming down." It is important to remember that you sometimes can't just sit down and begin to meditate, become completely relaxed, immediately. And there are times when
you will need to stretch, in order to avoid injury. Meditation can be and is an extremely physical practice at times. I'm going to outline the steps to creating a great meditation environment and achieving maximum meditative states.
Creating a good environment - First of all, create a calm and quiet environment where you will not be distracted. Make sure you can be alone and there is no chance of anybody interrupting you. You may want the light to be a little dimmer than it normally would be in a room. Lighting a candle or burning incense is also a very thing to do.
Stretching - Once you've got your location, you may want to stretch. If you follow a series of stretches you should be able to reduce your amount of injuries. The kinds of stretches you'll want to do would be leg and back oriented stretches. The biggest thing is to make sure your posture is good during meditation so that you don't injure yourself in some way.
Cushion - There are many meditation mats and cushions on the market, and they are perfectly fine for what you're going to use them for. But you can also just use a hard pillow or two pillows. The goal is to have your back elevated above your feet and your back straight. The only problem with using softer pillows is that they are not going to be nearly as supportive so there is a greater likelihood for discomfort and injury.
Position - Once you have your mat and you are seated, there are basically two ideal poses that you should try to sit in. The first is called the sage pose and it also called "half-lotus" where one foot is nestled into the cranny of the opposing thigh. Full lotus is when both feet are intertwined and resting comfortably on the opposite thighs. Both are very good positions, but ultimately you should try for full lotus.
Meditation - Before you begin, you'll want to set a timer for your meditation. Twenty minutes is plenty of time but you can go up to an hour or more depending on how ambitious you're feeling. Set your hands folded in your lap or knuckles touching and simply breath into your sitting meditation. Close your eyes or have them at half-mast or 2/3 mast, and breath deeply.
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