Eyes: You can close them if it is comfortable, but that can promote drowsiness or excessive mental activity. It is best to allow your eyelids to relax and half close. You should focus on the ground approximately 4 feet in front of you.
Ears: To make sure your head, neck and spine are aligned properly, your ears should be over your shoulders.
Mouth: Your mouth should be closed and relaxed (you should breath through your nose), but not slack jawed. Keep your teeth touching but not clenched. Touch your tongue to the roof of your mouth. Keep a relaxed half smile on your face.
Back: Spine should be erect, but muscles relaxed. As if you are being suspended by a piece of string attached to the crown of your head. Your spin should retain its natural curve, not stooped over, or in an exaggerated “S” position.
Belly: Your belly should be relaxed and move in and out as you breathe
Base: You must be firmly grounded and balanced. The full lotus posture is the best way for you to achieve this groundedness, but it isn’t necessary.
1. NEVER sit in a posture that is painful or uncomfortable.
2. Balance and support is key, you can kneel (using a cushion or kneeling stool for support) or sit in a chair if it is easier.
Knees: If sat in a cross-legged posture, both knees MUST comfortably touch the ground to give you balance and support. If you cannot sit in cross-legged posture where your knees comfortably touch the ground, consider kneeling or sitting in a chair.
(This is an excerpt from the forthcoming 2nd edition of “Mindfulness Meditation Demystified”)