The correct posture for meditation exercises

Italian version

In this section, we will discuss not only postural exercises but also various methods for exercising the will throughout the day.

For developing body control, Bardon recommends the following exercise:

  • Sit in a chair with your spine upright. Keep your feet together, forming a right angle with your knees. While your knees can be slightly apart, aim for a distance of no more than 5 to 7 centimetres (2 to 3 inches). If your back is straight and your legs are positioned at right angles, your knees will naturally align at the proper distance. Keeping your feet together helps prevent your knees from separating too much. Place the palms of your hands on your thighs and close your eyes.
  • In this position, focus on feeling your body and any areas of tension. At first, controlling nerve stimulation and involuntary muscle contractions may be challenging, so it is crucial to strive for a calm and steady position. During the initial attempts, using a strap to secure the legs can help prevent tremors and excessive knee separation. If the chair has a backrest, feel free to use it for support while maintaining the alignment of your spine.
  • The first goal is to sit comfortably without tension or fatigue for five minutes. With each session, aim to increase the exercise duration by one minute. If you can maintain this position easily for at least thirty minutes, then the practice is complete.

This posture was selected for its simplicity. However, you are encouraged to experiment with more challenging asanas if you have prior experience with yoga. Alternatives include the Japanese seiza position, sitting on your knees, or the lotus position. If you experience tingling or if your legs fall asleep due to poor circulation, it is advisable to change positions, as the goal is to remain comfortable for an extended period.

The purpose of postural exercises is twofold. First, for mental and spiritual practices to be truly effective, physical sensations must not cause distractions. By controlling the body, you can minimise these disruptions and prevent side effects such as fatigue, loss of concentration, and drowsiness.

Second, mastering an exercise requires effort and perseverance, which in turn strengthens one’s willpower. In this context, Bardon suggests incorporating discipline throughout different times of the day. That can involve practising body control, such as remaining still in a particular position when needed, or training both the body and mind to pause or adjust behaviour as opportunities arise. For example, if you feel hungry or thirsty, try to delay eating or drinking. If you’re in a hurry, try to slow down; if you’re moving too slowly, speed up.

With this session, we have completed the physical exercises for Step Three.

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