In this post I link to a guided meditation to help you explore the importance of posture to meditation. The body is strange. It gets into all kinds of alignments and patterns some of which can be unhelpful in daily life and particularly noticeable in mediation: the rounded shoulders, the slumped waist, the tilted pelvis - all these will cause problems when sitting in meditation.
Meditation can be done on cushions, a stool, a chair or - even lying down, but that can lead to sleepiness. So here I am concerned with seated meditation.
Finding a harmonious posture that means the weight of gravity is transferred down through the sit bones
The spine able to rise up long and relaxed
The chest soft but not collapsed the collar bones open
The head poised and balanced.
As well as the guided meditation try this when you sit down.
Imagine there is a large Japanese style calligraphy brush attached to your tail bone. Begin by swiping the brush forwards and backwards making the movement smaller until you feel it is centred.
Then bring your awareness to the point just below the centre of your ribcage. Imagine here there is a pedulum and begin to gently swing this backwards and forwards making the movement smaller until you feel centred.
Lastly bring your attention to the roof of your mouth, imagine it is a parasol, swing this backwards and forwards so you would be showing the top of your parasol and then the underneath. Making the movements smaller until you feel balanced.
These images can be very helpful to set yourself up for meditation before listening to the recording.