How to sit on a meditation bench

Sitting on a meditation bench can be a comfortable and effective way to practice meditation. Here are some steps to sit on a meditation bench:

1. Position the bench: Place the bench on a flat surface, facing a wall or other calming point of focus. Sit on the bench with your legs crossed beneath you, either in a full lotus position or with your ankles crossed.
2. Sit towards the front of the bench: Position yourself towards the front edge so that your hips are slightly elevated and your knees are lower than your hips. This will help to maintain good posture and spine alignment.
3. Keep your back straight: Sit with your back straight, but not stiff or tense. Let your shoulders drop down and relax, and imagine a string pulling the crown of your head toward the ceiling.
4. Place your hands on your knees: Rest your hands on your knees, with your palms facing down. This will help to ground your body and focus your energy.
5. Close your eyes or focus on a point: Close your eyes or focus on a point in front of you. Begin to breathe deeply, allowing your breath to become slow and steady.
6. Release any tension: If you feel any tension in your body, take a few deep breaths and consciously release it. Relax your face, jaw, shoulders, and other areas where you may be holding tension.
7. Meditate: Continue to breathe deeply and focus on your meditation practice. You can use a mantra, visualization, or focus on your breath.

Remember to listen to your body and adjust your posture as needed. With practice, sitting on a meditation bench can become a comfortable and effective way to deepen your meditation practice.