We often imagine someone sitting in a relaxed position with their eyes closed and a happy smile while their legs are twisted into pretzel shapes. Although Full Lotus has many benefits, the primary purpose of a good meditation position is to provide stability and a strong foundation for your practice. This quality does not have to be inherent in a perfect posture. Meditation is not about the body. If discomfort prevents you from starting or committing to practice, there are six options to explore.
The benefits of maintaining a comfortable position during meditation
If you don’t sit comfortably, you won’t get the maximum benefits from meditation. Correct posture can reduce or eliminate pain while meditating. The prolonged, erect posture will help to balance and open your chakras. Your heart center should be open to promote a loving and compassionate flow of energy. Keeping your body aligned will also make you feel more focused, energized, and relaxed.
Three Best Positions for Meditation in Sitting
Crossed-legged position. Crossed-legged meditation is an excellent option for people with no joint issues and open hips. Crossed-leg sitting is symmetrical and secure. It feels grounded and allows for a free flow of prana through the body. Crossed-leg positions can be adjusted to fit different body types. Consider leaning on a wall or cushion or extending your feet out in front. While this may be considered disrespectful to a teacher or god in some cultures, it is acceptable for your practice.
Kneeling Position: Sitting on the floor is comfortable, but if your crossed legs cause discomfort, kneeling in a hero pose can be a good option for a meditation seat to lengthen the spine. Sit back on your heels, or place cushions under your sit bones. This will help relieve the weight-bearing pressure on your lower body. A Yoga Block, bolster, or Meditation Pillow can be used to find a kneeling position.
Chair Position: Most people find it most comfortable to sit on a chair and meditate. If you want to meditate comfortably, a chair that supports stability and an upright posture is best. So, resist the temptation to grab your comfy sofa or favorite recliner. Sit near the edge with your spine straight, shoulders relaxed, hands on your lap, and feet flat on the ground. Find a cushion to help you ground your feet if they don’t touch the floor. Leaning against a pillow will provide additional support for your lower back.
Three of the best non-seated meditation positions
Standing position: While it may not be what we think of as a meditation posture, standing is a common way to meditate (and it’s a common practice in Qi Gong and other martial arts, along with Korean Zen). Place your feet forward or slightly outward with your legs at a hip distance to achieve a stable, essential standing position. Relax your upper body and bend your knees slightly. Rest your hands on your belly. Standing during meditation can be more powerful than sitting. It’s also easier to focus and keep your mind alert. However, standing for long periods is physically challenging. Start slowly by standing for a few moments and gradually increasing the time until you feel comfortable with your posture.
The lying-down position: My teacher taught me that this position is advanced because your body is expecting to sleep in the supine position. If you can resist the temptation to fall asleep, lying on the floor with your legs crossed or props underneath your knees and head is a great way to relax your mind and body.
Walking Position: Walking Meditation is as common in Buddhist traditions as seated meditation. Walking meditation (and other movement-based meditation) has many variations, just like the different categories. Walking meditation allows us to apply this awareness in other areas of life by focusing on sensations under our feet, our breath, or the earth before us.
Find the best posture for meditation
Try out the meditation positions we discussed to see if you find one comfortable. Consistent meditation is vital to finding the best posture for you and discovering which part will support you throughout your meditation. Finding something you enjoy in the process is critical. While we may wait to see results, we can still track progress daily.