CHAPTER 6: MINDFULNESS ON THE CUSHION • 105Formal Mindfulness Practices for All Students
This first set of practices is a set of basic tools for students and educators of all ages.
The second smaller set is more complex and more appropriate for children with better
developed cognitive skills. The practices are presented in an intentional order, from the
most basic guidance for sitting in meditation, moving toward increasingly more complex
practices.
Getting Seated
Finding a good seat is important for meditation practice (Cook-Cottone, 2015). If you are
not comfortable, how you are seated becomes an obstacle to your practice (Wallace, 2011).
Traditionally, meditators such as Hanh (1975) suggest sitting in the lotus position (i.e., left
foot placed on the right thigh and right foot placed on the left thigh); half lotus (i.e., only
one foot on one thigh); knees bent resting on your two legs or a small bench; or sitting on a
cushion (Zabutan). The photos show a student sitting with legs crossed in easy pose with
two options; (a) one hand on the heart and one hand on the belly, and (b) hands resting on
thighs, face up (Instructional Photograph 6.1).
Wallace (2011) notes that many people simply do not feel comfortable sitting on
the floor. Further, depending on your classroom or space, sitting on the floor may not
be an option. Thus, in a firm supportive chair, keep your back straight (Cook-Cottone,
2015; Hanh, 1975). The head and neck should be aligned with the spine (Hanh, 1975).
Sit with your knees hip-distance apart and feet on the floor (Davis, Eshelman, &
McKay, 2008)
INSTRUCTIONAL PHOTOGRAPH 6.1: SEATED MEDITATION
Photographer: Madison Weber; model, Kayla Tiedemann.