How to get comfortable

in meditation sitting
position
Learning to Relax

Tuesday, September 24, 13

 • If you are finding it
challenging to sit
comfortably in a
meditation posture for
more than a few minutes,
then it is possible that you
need to relax certain
areas of your body. There
are two regions, I suggest
you focus on. They are the
hip (pelvic region) and the
lower back. 

Tuesday, September 24, 13

 Pelvic & Lower Back Region
Tuesday, September 24, 13
 Goddess Pose
• The goddess pose (supta
baddha konasana) is an
excellent restorative yoga
pose for both opening the
hips and relaxing the
lower back. Practice the
goddess pose 2-3 times a
week for several months
and you will notice that
you are able to sit in a
meditation pose for
longer periods of time. 

Tuesday, September 24, 13

 Goddess Pose Cont’d
• As you get into the goddess pose,
as shown in the video (scroll to
bottom of page), start breathing
from your lower abdomen. Focus
on the movement of your lower
abdomen during the inhalation and
exhalation. Do this for a few
minutes. Then move your focus on
the areas that need relaxation. On
each inhalation, contract the area.
When you exhale, release the area.
Start with your thighs, and gradually
place your attention on different
areas until you reach your lower
back.

Tuesday, September 24, 13

 Example Sequence
• Get comfortable in the goddess pose
• Start breathing from your lower abdomen
• Focus on the movement of your lower abdomen during inhalation &
exhalation
• Move your awareness to your thighs
• Inhale and contract your thighs
• Exhale and relax
• Repeat 3 times
• Move to your lower pelvic region
• Inhale and contract your lower pelvic region
• Exhale and relax
• Repeat 3 times
• Gradually move to your middle pelvic region until your each your lower
back

If any thoughts come to your mind, notice them without judgment and
return your attention to the meditation.

Tuesday, September 24, 13

 Shawngela Pierce, MS
Meditation instructor, Reiki practitioner, Author, Business Owner
“The only person you are destined to become, is the person you decide to be.” ~ Emerson

Tuesday, September 24, 13