How to get comfortable in a meditation sitting position

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. 

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. 

As you get into the goddess pose, as shown in the video below, 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.

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.