How to meditate

The first thing you’ll need is a quiet space. This space doesn’t have to be large or elaborate—indeed, a clear, uncluttered place is best, in order to minimize any possible visual distractions. But the really important thing is that this space be as free from noise as possible.

Once you have your space, the most important thing to attend to before you actually begin meditating is your sitting posture. Your sitting posture is vital to maximizing the benefits of meditation.

Posture is vital to effective meditation

There are a number of sitting postures appropriate to meditation, but one of the most accommodating involves the use of a sitting bench. With the help of posturologist and osteopath Mat Boulé, we have designed a sitting bench that allows the user to meditate in variations of the classic lotus position, or with legs tucked under the bench to simulate a kneeling position, as seen above. Our bench will position your body in a way that is comfortable, which will eliminate distractions from fidgeting; it will also ensure a healthful and beneficial posture during your practice.

Once you have positioned yourself on the sitting bench, stretch your spine upward, so that it is straight, with your shoulders directly over your hips. Rest your hands on your legs, with your palms facing gently upward. Do not clench your fists.

Pull your shoulders back slight to “open” your chest, and allow them to relax and drop slightly. Tuck in your chin slightly, so that your head is held comfortably.

Relax your jaw. We hold a great deal of tension in our jaws, and keeping yours soft, with the mouth slightly open, counters this. Finally, let your eyes gaze on any point in front of you. The point here is not to focus intently on a specific spot, but simply to give the eyes something to rest on.

Pay attention to your breath

Unlike yoga, meditation does not require you to regulate your breath in specific ways, at least not when you are first learning the practice. It does, however, require you to use breath as a specific point of focus—if your mind starts to wander, come back to your breath. Simply notice your body breathing, and how your breath moves and fills your body.

Try this very simple practice for just a few minutes at first. Meditation is about quiet observation, not judging or weighing. If you can train yourself to observe your breath and the stillness of your surroundings for a few minutes, then extend that practice for a few more.

Our meditation bench helps make all of these steps a little easier. Your legs will be comfortably positioned, and your body will be tilted slightly forward in a way that will allow you to elongate your spine fully. We enlisted the expertise of Mat Boulé in designing the bench to ensure that these vital elements of posture are respected.