Do you strain to stay upright and relaxed?

This guided movement meditation will allow your natural alignment to come through, showing you the way to effortless upright posture.

Your First Guided Sitting Meditation

Probably—more or less—you can sit. Indeed, we have largely grown up in a chair-sitting, sedentary world. But sitting upright without strain can prove elusive.

​In fact, this is one of the major hurdles to sustainable and centered meditation. You sit down to relax and focus for a moment and discover how difficult this can be. Either you find yourself slumping further and further, or you strain to maintain an upright posture until the discomfort and pain set in.

Or even more frustrating, you’re not even really sure what you are doing, or what you should be doing!​

​Here's where doing something a little counter intuitive can actually help. Instead of trying to sit more, treat all those signals your body is giving you as an invitation to move.

baby sitting upright

If you think about it, as infants we learned to sit through not-sitting. We explored crawling, rolling, reaching, looking… until sitting naturally emerged. Re-finding these movements—and then the movement within stillness—is the key to sitting as easily as a child.

Watch a child for any period of time and you'll realize that they are going through a remarkable amount of variations around certain themes. And they haven't settled into any of the habits that we acquire as we "mature." Emulating a child isn't about flailing around randomly. It actually takes a great deal of intelligence and rigorous experimentation. ​

"In the beginner's mind there are many possibilities, but in the expert's there are few."
—Shunryu Suzuki, Zen Mind, Beginner's Mind​

This guided movement lesson explores the natural relationships between the different parts of your body, eventually allowing them to move together with more and more coordination. So that when you sit to meditate they can settle into natural alignment easily and without strain.​

Download and listen to this guided meditation to re-connect your legs, back, arms, head and gaze in sitting…​