Category: Sitting Tips

Our New Nomad Folding Meditation Bench

Nomad Bench in black on zabuton meditation cushionWe are so excited to introduce our new Nomad Folding Meditation Bench. We launched this bench in 2017 and the feedback and reviews have been wonderful:

This is a beautiful seat. The design is ingenious and by the way it’s functional too! It’s small and light and comfortable.
This bench helped me sit through a 7 day Zen retreat. Adjustable and comfortable.
Sitting in lotus or half-lotus pose for more than 20 minutes is becoming challenging for me as I get older. Sitting seiza-style was my preference but I struggled finding the appropriate bench until now. This bench made it possible for me to extend my practice comfortably.

Woman holding folded Nomad Bench

We saw this folding meditation bench for the first time in Norway a few years ago. We got in touch with the designer, Åsmund Skard, and decided to team up to produce his unique design for Still Sitting. We are currently making it entirely in the Pacific Northwest. Åsmund co-founded the well-known Norwegian architectural firm 4B Arkitekter and has designed several types of meditation bench. With the Nomad, his goal was to design the perfect bench: lightweight, adjustable, easy to carry, economical and stable to sit on. We think he nailed it!
We are absolutely blown away by the comfort and design of the Nomad.

What Makes the Nomad Special

This folding meditation bench combines portability and comfort in a way we haven’t seen before.  It’s our lightest bench by far, folds flat and fits easily in any size luggage.

Nomad Meditation bench folds flat and fits in small suitcase

Lightweight: Under 2 lbs. makes it so easy to take anywhere.
Folds Flat: The small size when folded makes traveling with your meditation bench a breeze.
Adjustable Height: This is unique. The height is completely adjustable with the velcro closure on the seat. This feature allows the bench to be shared or used at meditation centers or retreat. Users can easily adjust it to their own height. The measure on the bottom of the bench helps you remember exactly where to set it back to.
Super comfortable: The hammock style cotton seat molds to your body. There is no need for a bench cushion, like with most benches.
Locally Made: Our custom woodworker at Salmon Bay Woodworking , here on Vashon Island, makes all of our wooden benches, including the wood parts of the Nomad.
Beautifully Simple Design: We fell in love with this design immediately and hope you do too!

Slowing Down : Inspiration From the Sloth

Sloth in tree, looking happy

This guy knows how to take it easy

September can be a very fast-paced month. Summer holidays are over. Our activities are back in full swing, and our days can quickly become crammed with back to back responsibilities. Slowing down, even a little, can be a wonderful way to bring a touch of presence to our busy schedules. We’re not suggesting hanging around in a tree all day, like the sloth in the picture above. But we can take a few seconds, here and there, to consciously s l o w down, even on our busiest days.

Hit the PAUSE Button

We did a little musing here at Still Sitting and came up with a few quick ways to hit the pause button.  Most of these ideas take just a few seconds. Give a few a try and let us know what you think. We found that these can help create a little pocket of space, even in the middle of a crazy jam-packed day.

  1. Breathe. This is a big one. You don’t need to know anything here, or learn a new technique. Just simply take a conscious breath. Be aware that you are breathing and feel your chest rise and fall. You can do this just once, or as many times as you think of it, throughout the day.
  2. Enjoy traffic. Sitting in traffic is a frustrating part of the day for many of us. Often we get more and more annoyed as we look for ways to get ahead and move faster. For a few moments, stop rushing, breathe, look around. Listening to some great music or a good book may help you enjoy a little time in the car.
  3. Slow your stroll. If you find yourself rushing from place to place, try taking a few steps at a leisurely pace. See if you notice anything new around you.  Feel your feet on the ground and the breeze on your face.
  4. Look outside. Is there a tree? The sky? A squirrel? Just notice your natural surroundings for a moment. This is an especially great practice if you spend a lot of time staring at a screen. Look up, often. Let your eyes find something beautiful to rest on for a few seconds.
  5. Unplug. Turn off your phone for a few minutes when you’re with a friend or family member. Practice just being present with them.
  6. Do one thing. For a minute or two, try just doing one thing at a time. See where your mind will wander.

There are so many small ways to slow down and create a feeling of space in your day, even with small actions like these. Leave us a comment below and tell us what helps you slow down.
“Smile, breath, and go slowly.”  ~ Thich Nhat Hanh

Introducing our New Mini Zafu

Mini Zafu stack
When we started Still Sitting 14 years ago, our round zafu was the first cushion we designed. We spent a long time perfecting our zafu construction, choosing fabrics, and finding suppliers that met our needs for the highest quality materials and business practices.
Our traditional round zafu has continued to be our most popular item over the years. We later added our Travel Zafu and our Junior Zafu. The Junior Zafu is a small version of our traditional round zafu, perfect for younger kids. Our Travel Zafu is a favorite because it takes up very little space in a suitcase or backpack. The filler is a beach ball, which requires only blowing up to be ready for use.
Lately we had begun imagining a new, smaller zafu: one that could be easily thrown in a backpack or bag and used on the go.

Meet our New Mini Zafu

This is our smallest, most portable zafu yet. It is under 3 lbs and is exactly the zafu we envisioned, perfect for throwing in your bag and sitting anywhere. We love the rectangular shape, which gives it a modern look, and also makes it easy to store, or stack.
We tested several sizes and designs before we settled on  14″ x 9″ and about 4″ high. We found this to be an ideal sitting size. We were looking for a size that provided enough room to sit, while still maintaining the small size for portability.
Like our others, this zafu is very versatile. It works well in the flat position and on it’s side. For those who prefer a little higher sit, on the side might be perfect.
We are pleased to offer our Mini Zafu in time for Spring. We think it could be a great option for sitting outside as the weather starts to get warmer. So far, the customer feedback has been fantastic. We’d love to know what you think and where you might take this mini zafu.

A Few Common Questions about Meditation

meditation questions
Recently we were asked to answer a few common questions on meditation for a local yoga conference. Many people are first introduced to meditation through yoga, so we took a few minutes in between making cushions to consider the questions. Below you will find the questions and our responses.

Four Questions About Meditation

1. Why is it important to have a regular time and space for a meditation practice?
When you have a regular time and space, it is simply easier to do it and not miss it.  Our lives are so busy that it is all too easy to skip meditation. With a regular place and a regular time, there is a better chance that we will actually meditate.
With a regular space and time, it becomes a part of our lives in a different way than if it’s irregular. It becomes woven into the fabric of our lives and it becomes a habit.
When we meditate regularly and not just when we feel like it, we get the opportunity to work with all of ourselves. When we meditate when we are sad, angry or distracted, all of it, we have a chance to work with our whole selves. Of course this can be frustrating, but this is part of the practice
2. Do I need to be spiritual or religious in some way in order to meditate?  Can I meditate if I am?
No, you do not have to be either. Yet, for some people meditation is a part of their spiritual or religious life. This is not required. Meditation in itself can help people in many ways. One example is in the field of mindfulness stress-reduction. Another is in the work of newscaster Dan Harris, who promotes meditation practice in a non-spiritual or religious way through his 10% Happier Meditations.
That said, meditation and silent prayer are part of just about every religious tradition in the world.
3. Is it normal to have a wandering mind, or unpleasant feelings come to the surface?
Yes! We human beings are special because we have learned to think and this has given us wonderful benefits. The only trouble is that we haven’t yet learned to stop thinking. And so it is natural that we will have a wandering mind at first.
Part of meditation is simply watching that wandering mind, allowing it, but also trying not to follow it unconsciously.
When we meditate, our minds start to slow down. Little by little and over time we feel less of a compulsion to follow wherever our mind leads.
In terms of unpleasant feelings, this is quite normal as well. Sometimes when we get still, feelings that we have long buried or covered up in the course of our busy lives, may rise to the surface. It can be helpful to know that this will most likely happen. Longer meditation retreats can be challenging for this reason. We open ourselves up to anything to come. Yet, by doing this, we have a chance to accept the difficult or broken aspects of ourselves and transform them into compassion.
4. How do I select a style that suits me and my stage of life best and most effectively? 
I think we learn what works for us by trying. There is not a one-size-fits-all answer to this question. See what you are drawn to and try. There is no wrong place to start. For instance, you may want to try a meditation app or a guided meditation. There are many of these available.
At some point, I believe it is important to find a group, a congregation or a sangha. This social, communal aspect can be an essential support to an ongoing meditation practice.
For more meditation tips from our blog, see these: Meditation Foundation, Choosing Cushions, Starting New Practice, or LovingKindness Meditation.

The Benefits of Breathing Deeply

Big Belly BuddhaBreathe in, breathe out. You can’t help it of course, but you can bring consciousness to it -– and that in turn changes your breathing.  Breathing is one of the few activities that we do unconsciously but that we can affect consciously. Meditation can change the quality of our breathing, and breathing deeply can change the way we walk through life.

Breathing Deeply in Meditation

We generally recommend you breathe naturally in meditation. When meditating you may notice your breathing drop, from your chest to your belly. We suggest you notice this, and encourage it. By breathing from your belly you use the lowest part of your lungs, where the highest density of blood vessels live, bringing the most oxygen to your cells. Sitting up straight with good posture is helpful for this as well.

The Benefits of Breathing Deeply

When we breathe deeply, the hormones that create our fight or flight response naturally decrease, and our relaxation response (also called the parasympathetic response) eases in.
And there’s more. When you spend time breathing more deeply, you increase what doctors call your heart rate variability. This is the difference between your heart rate when inhaling and exhaling. In stress mode this variability goes down. Children naturally have high variability, but this drops off as we get older. Studies have shown that high heart rate variability is very good for your health. Heart attacks, anxiety, difficulty sleeping all decrease, as well as overall mortality rates. We have a doctor friend who uses meditation and biofeedback to effectively increase this variability to benefit her patients.
Just another reason to use our cushions regularly. Are you still breathing? We hope so.
You may be interested in our other sitting tips on posture, setting up your foundation and starting a new practice.

Sitting Up Straight

Sitting up Straight
We feel that it’s well worth paying attention to your posture during meditation. Meditation is more than just a mind exercise; it’s a mind-body exercise. Once you have a strong foundation, the next step is to sit up straight. Sitting up straight and relaxed allows your body to open to the world around it. Sitting up straight also helps you breathe deeply, which allows you to relax. Regularly opening like this can help us all move more fluidly through life.

Tips for Sitting up Straight

To sit up straight, sit on the front half of your zafu or cushion. This will help tilt your pelvis forward, allowing your torso to be straight and strong. There are two methods we often use to help maintain a straight, yet relaxed sitting posture. These could be called the String Method and the Sternum Method.

The String Method

With the String Method, imagine a string coming from the top of your head, pulling you straight up as you sit. With this imaginary string holding you up, you can then let the rest of your body relax. Check in with your body and consciously relax each part, especially the shoulders. Many of us have a tendency to hold tension in our shoulders. Try to let your belly, your back and your shoulders all relax.

The Sternum Method

The Sternum Method is another way to work towards a relaxed and straight sitting posture. To do this, start by breathing in and out naturally, and noticing how your rib cage rises and falls with your breath. You will notice that on the in-breaths, your sternum (the front and center of your rib cage) is slightly raised. Keep your chest in this same place as you exhale so that your sternum and chest remain slightly raised and energized. This will allow your shoulders, back, and belly to relax since your chest is carrying the load.

Relaxed Shoulders

Many of us have a tendency to pull ourselves up by the shoulders. This leads to a rigid posture and sore neck and shoulders. If you hold yourself up with your string or sternum, your shoulders can relax. If your shoulders get stiff, one trick is to pull them way up, level to your ears, hold them there for a few seconds, then let them drop naturally down around a strong sternum.
When sitting, your head should be relatively straight. Not tipped forward. The whole posture should feel open, and having your head straight helps you feel open rather than closed.
You may find our “How to Meditate” video helpful with this. Also see this post about setting up your meditation foundation.
As always, we love hearing how your sitting is going. Feel free to use the comments below to be in touch.