The first step is to sit in a comfortable yet balanced position, with a straight but not overly stiff back. The objective is therefore to enable oneself to rest both physically and psychologically. One should also make sure that one's neck is properly aligned, neither too upright nor too slouched. Finally, one should arrange one's seat in such a way that it allows easy movement of the legs without hindering meditation practice.
When sitting in this way, one should try to keep the head level, neither too high nor too low. If needed, one can use a small cushion to raise the head slightly away from the ground. It is important not to hold one's breath during meditation as this would be contrary to the purpose of practicing mindfulness. Breathing in an even manner is enough; there is no need to count each time one breathes in or out.
Buddhist monks and nuns usually sit on chairs rather than traditional temple seats because their activities involve much walking about the monastery or convent. However, when sitting for long periods of time, such as during retreats, they will often use a full-length chair with arms and a footrest.
In general, people learn how to sit correctly after several days of regular meditation practice.
How to Go About It
Sit in your chair with your back straight and your feet flat on the floor to get into the proper meditative position. With your knees, they should make a 90-degree angle. You may need to move to the chair's edge. Sit up straight and align your head and neck with your spine. Close your eyes. Breathe slowly and deeply while focusing on your breath. Notice each breath you take. If thoughts or memories come into your mind, don't follow them too closely or let them distract you from your breathing. When you are ready, open your eyes.
You can also meditate by lying down. First, find a quiet place where you won't be interrupted for at least fifteen minutes. Second, lie on your bed or couch with your legs extended. Let your arms be relaxed by your sides. Third, close your eyes and breathe slowly and deeply until you feel calm. Open your eyes when you are ready.
Finally, you can meditate while standing. Start by finding a quiet place where you will not be disturbed for at least fifteen minutes. Then, stand with your feet hip-width apart. Allow your arms to hang loose by your side. Look straight ahead. Focus on your breathing and notice how your body feels supported by the earth.
These are just some examples of how you can meditate by sitting, lying down, and standing.
Sitting is the first point of posture.
"You may sit any way you like," Alan Watts says of meditation. You may sit on a chair, as I'm sitting here, which is the Japanese style of sitting, or you can sit in the lotus posture, which is simpler to perform, or you can just sit cross-legged on a raised cushion over the floor. The important thing is not so much what position you take as how you use your time while sitting.
Meditation means to think about something carefully and intently. So if you want to meditate on Alan Watts, you should think about what he said about meditation first of all, and then go beyond that into more deep thoughts about life, reality, and humanity's place in it.
Secondly, you should set yourself some time every day when you won't be disturbed for at least half an hour. That is really all there is to it. You can read books or articles about meditation, try out different techniques, but in the end, it's all about finding the right balance between being aware and being free from thought.
Finally, remember that the goal of meditation is not to reach some kind of perfect state of mind, but rather to gain some control over your own thinking process. This means that while you're learning how to meditate, you'll probably make many mistakes along the way, but keep trying new things until you find something that works for you.