When you think of meditation, you may think of someone sitting cross-legged on the floor with their eyes closed. However, there are many different ways to meditate, and one of those is using a meditation bench. A meditation bench is a small stool on which you can sit with your legs crossed without putting all of your weight on your feet and ankles. But how to use a meditation bench?
This post will walk you through the steps of using a meditation bench most simply and easily.
What Is a Meditation Bench and Why Use One?
A meditation bench is a small, portable stool to support the body during meditation. Using a bench helps keep the spine straight and maintain a good posture during meditation. Additionally, the height of the bench can be adjusted to accommodate different heights and sizes of people.
Using a meditation bench can also help improve focus and concentration during meditation. Sitting on a flat surface makes it easy for the mind to wander and become distracted. However, when sitting on a mediation bench, staying focused on the breath and maintaining a state of mindfulness is easier.
Overall, using a meditation bench can help to make the practice of meditation more comfortable and effective. It can be especially helpful for people new to meditation or who have difficulty maintaining good posture. However, there are various types of meditation benches, so it is best to research before buying one.
Steps to Use a Meditation Bench
Below are the steps you should follow to use the meditation bench appropriately.
Step One: Find a Comfortable Spot
Start by finding a comfortable spot. Choose an area that is quiet, clean, and well-lit. The area should also be free from noise and distractions.
Step Two: Set a Comfortable Height of the Bench
When it comes to finding the perfect height for your meditation bench, there are a few things to keep in mind. First, you want to make sure that your bench is high enough off the ground that your knees can be comfortably tucked underneath you.
Second, you’ll want to experiment with different heights to find what works best for you – too high, and you may find yourself slouching or leaning forward; too low, and your back may start to ache.
Once you’ve found the right height, make sure the bench is level so that you’re not tilting to one side or the other.
Lastly, if you plan on using your meditation bench for long periods, consider investing in one with adjustable legs to change the height as needed.
Step Three: Kneel and Place the Bench On Top of Your Ankles
The second step is to kneel and place the bench on top of your ankles. This may seem like an awkward position, but it is actually quite comfortable and will allow you to sit for long periods of time without pain. Make sure your knees are well-grounded and aligned with your straight back before sitting on the bench. Your feet should be pointing backward and your heel upwards.
Step Four: Sit on the Bench and Adjust the Bench for Comfort
Once you have found a comfortable position on the floor, sitting on the bench allows you to raise your hips higher than your knees. This will help to keep your spine in alignment while you are meditating. You may need to experiment with different heights to find what works best. You can also adjust the width of the bench to fit your body.
Step Five: Rest Your Hands in Your Lap
After you have found a comfortable position, it is time to rest your hands. You can do this in a number of ways, but the most common is to simply place them in your lap with your palms up. This allows you to relax and let go of any tension you may be holding in your hands.
If you find yourself getting tense or fidgety, you can try placing one hand on top of the other and interlacing your fingers. This can help ground you and keep you from fidgeting. You can also try cupping your hands together or placing them palm-to-palm in front of your heart.
Whichever way you choose to rest your hands, make sure they are comfortable and that you are not holding any tension in them. This will help you to relax and get the most out of your meditation session.
Step Six: Focus On Your Breath
When you’re ready to begin your meditation, sit with your spine straight and your feet planted firmly on the ground. Close your eyes and take a few deep breaths. Then, focus your attention on your breath.
Notice the sensation of the air moving in and out of your lungs. Pay attention to the rise and fall of your chest. Don’t try to control your breathing, simply observe it. If your mind starts to wander, gently bring it back to focus on your breath.
Stay here for as long as you like, focusing on your breath. When you’re ready to finish, slowly open your eyes and take a few deep breaths before getting up from the bench.
Our Final Thoughts
When it comes to finding peace and relaxation, there is no one-size-fits-all solution. However, we believe that the Meditation Bench can be a great tool for anyone who is looking to add meditation to their wellness routine.
The bench allows you to sit in a comfortable position for an extended period of time, which is key for achieving a successful meditation practice. In addition, the bench can be used as a seat for other yoga and stretching exercises, making it a versatile piece of equipment for your home gym. We hope this article helped you understand how to use a meditation bench.