Meditating with music

When you’re moving too fast to sit and be mindful, you can use certain kinds of music to help you tune in to a slower, steadier, less jarring rhythm before you begin meditating. The music you choose depends on your taste — one person’s “aaahh” is another one’s “ouch.” Some people relax to classical or jazz, while others seem to need the intense sounds of heavy metal or the staccato rhythms of rap before their bodies settle down.
By all means, use a favorite CD to soothe your savage beast at the end of a long and stressful day — preferably something that joins you where you are and then gradually lulls you into a quieter space. When you’re breathing a little easier, you can head for your meditation corner. Or you can make listening to music a meditation in itself. Begin by being mindful of the music the way you’d be mindful of your breathing. Instead of thinking or daydreaming, listen with full attention to the sounds as they unfold in your awareness. When your mind wanders off, return to the music. At times, you may even lose yourself in the sound so that you, as the listener, disappear and only the listening remains. Such moments of deep meditation offer a glimpse of your essential being that can’t be understood by the mind, but they have a powerful effect nevertheless.

Keeping good head and shoulders

In Zen, good posture refers to more than how you position your back and legs; it refers to an attitude toward life in general. Attentive yet relaxed, you face each moment and each situation directly, with a bearing that suggests: “I’m open to whatever arises. I’m present and ready to respond.” One of my teachers, the Tibetan meditation master Chogyam Trungpa Rinpoche, used to call this “keeping good head and shoulders.” If you have an alarm watch, set it to beep every hour for the rest of the day. (If you don’t, just do this exercise at random times.) When your watch beeps, take a moment to pay attention to your body. How am I standing or sitting right now? Am I slouching or slumping? And if so, how would it feel to gently extend my spine and align myself with gravity?
Notice how this subtle shift affects your mood and your outlook on life as you go about your day.

Ten quick steps to prep your body for meditation

This handy list provides a user-friendly summary of the steps described in detail earlier in this chapter:
1. Arrange your legs.
2. Lengthen your spine.
3. Rock your body from side to side like a pendulum.
4. Rock your body from front to back.
5. Tilt your pelvis slightly forward and soften your belly.
6. Tuck your chin gently.
7. Rest your tongue on the roof of your mouth and breathe through your nose, if possible.
8. Rest your hands on your thighs or in your lap.
9. Relax your body from head to toe, letting go as much as possible of any tension or discomfort.
10. Begin your meditation.

Cradle stretch

As the name may suggest, you cradle your leg in your arms as you would a baby, stretching and opening your hips in the process. Be sure to lift your leg slowly and gently — remember, you’re stretching, not wrenching.
Follow these instructions with the careful attention of a loving mother:

1. Sit on the floor with your legs extended in front of you.
2. Bend one knee, rotate your thigh to the side, and cradle your lower leg in your arms. Keeping your hands clasped, hold your knee in the crease of one elbow and your foot in the crease of the other.
3. 3. Keeping your spine extended and your head erect, gently rock your leg horizontally from side to side, rotating at your hip.
4. 4. Continue this rocking motion for five to ten breaths, breathing deeply and smoothly; then gently put your leg down the same way you picked it up and do the same stretch with the other leg.

Butterfly pose meditation

Especially challenging for runners and other athletes, this pose stretches the inner thigh, groin, and hip. As its shape suggests, it gradually opens your “wings” and helps your knees reach the floor in cross-legged poses.
Do the stretch like this:

1. Sit on the floor with your legs extended in front of you. If you have difficulty keeping your back straight, place a small cushion under your buttocks so that your pelvis tilts forward slightly.
2. Bend your knees and bring the soles of your feet together with the outside edges of both feet on the floor.
3. Clasping your hands together, grasp both feet, draw your heels in toward your groin, and gently press your knees toward the floor while extending your spine. Feel the stretch in your groin, thighs, hips, and lower back. Resist the temptation to bounce or force your legs. If your knees stick up in the air, don’t worry. It’s more important to keep your back straight than to touch the floor with your knees.
4. Hold the stretch for five to ten breaths while breathing deeply into your abdomen.As you exhale, release your feet, extend your legs in front of you, and relax.

Lunge Pose Meditation

Billed as a back stretch, this asana also opens your hips and groin. If you have time for a only few poses, combine this one with the Cat pose and Butterfly pose for a mini routine.
Follow these steps and enjoy the stretch:

1. Begin on your hands and knees with your spine horizontal and your arms and thighs perpendicular to the floor (like a four-legged animal).
2. Move your left knee forward and place your left lower leg on the floor with your heel close to your right groin.
3. Extend your right leg straight behind you with your knee facing downward.
4. Sink your pubic bone toward the floor, while lifting your chest gently upward and forward with your weight on your arms and right leg. Make sure that any torque in your bent leg occurs in the hip joint, not the knee. Feel the stretch in your lower back, in the hip joint of your bent leg, and in the groin, hip, and thigh of your straight leg.
5. Hold the stretch for five to ten breaths; then repeat on the other side.

Locust meditation pose

Also named for an animal, this asana recalls a grasshopper with its abdomen lifted into the air behind it (see Figure). Because it stretches and strengthens the lower back, the Locust pose provides crucial support for the practice of sitting up straight, whether in meditation or any other sedentary activity. Begin with the half Locust and graduate to the full Locust when your lower back feels strong enough. (If you have lower-back problems or feel any pain during half Locust, you should abstain from full Locust.) Move slowly and carefully and avoid any movement that causes you pain — except the dull ache of a good stretch.
Here are the steps you follow to practice this pose:

1. Lie face down with your chin on the floor and your arms at your sides, palms up.
2. Making a partial fist with both hands, move your arms under your body and position your hands under your pubic bone, thumbs lightly touching.
3. At this point, you can do either the half Locust or the full Locust, as follows:

• • For half Locust: Contract your buttock muscles slightly and inhale. As you exhale, lift one leg completely into the air without bending your knee. Hold for five to ten breaths; then lower your leg and do the same with the other leg. Repeat three or four times on each side. When you’re done, turn your head to one side and relax.
• • For full Locust: Contract your buttock muscles slightly and inhale.

As you exhale, lift both legs completely into the air without bending your knees. Hold the pose for five to ten breaths, breathing deeply into your abdomen; then lower your legs, turn your head to one side, and relax.