Regarding meditation, the right posture can make a significant difference in your experience and the benefits you reap. You might be wondering whether it’s better to sit or lie down, what’s the ideal lying position, or how to prevent slouching during the process.
The right posture for meditation can vary, but common positions include sitting with a straight back, kneeling, lying down, or standing. It’s important to find a comfortable position that allows relaxation and focus.
Over the years, I’ve dabbled in numerous positions ande found positions that work for me depending on my energy levels and mood.
In this guide, I’ll introduce you to the 9 best postures for meditation, each offering unique advantages and suited for various circumstances and preferences.
What Is The Right Posture For Meditation?
The ‘right’ posture for meditation largely depends on your personal comfort and ability to maintain focus. However, a commonly recommended position is the seated posture.
In this position, you sit on a meditation cushion, bench, or chair, keeping your back straight to prevent slouching. Your feet can be flat on the floor (if seated on a chair) or crossed in front of you (if seated on the floor).
Your hands can rest on your knees or lap, and your head should be balanced so your chin is slightly tucked in. The key is to find a stable and comfortable position to meditate without being distracted by physical discomfort.
Remember, the goal of meditation is not to achieve a perfect posture but to cultivate mindfulness and awareness.
Should I Sit Or Lay Down While Meditating?
Sitting and lying down are acceptable positions for meditation, each with its own benefits and considerations.
Sitting meditation is great for maintaining alertness and is often recommended for longer meditation sessions. It’s traditionally practised on a cushion, bench, or chair with a straight back, allowing you to stay focused and alert without becoming too comfortable or sleepy.
On the other hand, lying down, particularly in the Savasana posture (also known as the ‘corpse pose’), can be a good option for those with back pain or for those looking to meditate before sleep.
It involves lying flat on your back on a comfortable surface, such as a yoga mat or bed, with your palms facing up and feet falling naturally apart. While meditating in this position, the challenge is staying awake and maintaining focus, as it can sometimes lead to sleep.
Ultimately, the choice between sitting and lying down for meditation boils down to personal comfort, physical health, and your specific goals for meditation. Experiment with both and see what works best for you.
How Do I Stop Slouching When Meditating?
Slouching during meditation is a common challenge, especially for beginners. However, there are several strategies you can employ to maintain an upright posture throughout your sessions.
Firstly, it’s crucial to find a comfortable seating arrangement. Whether you choose a chair, cushion, or meditation bench, ensure that it supports your natural spinal curve and allows your feet to touch the ground or comfortably rest when crossed. If you’re sitting on the floor, a cushion or meditation mat can help raise your hips and ease pressure on your legs.
Secondly, awareness is key. At the start of your meditation session, take a moment to check in with your body and adjust your posture as needed. Ensure your spine is upright but not rigid, your shoulders are relaxed, and your chin is slightly tucked in. As you meditate, it can be helpful to periodically bring your awareness back to your posture and gently correct it if you find yourself slouching.
Lastly, regular physical activity, especially exercises that strengthen the core and improve flexibility, can significantly enhance your posture over time. Incorporating activities like yoga, pilates, or regular stretching into your routine could make maintaining a straight back during meditation much more manageable.
Remember, while good posture can enhance your meditation experience, it’s just one element of practice. The ultimate goal is to cultivate mindfulness and focus, even if your posture isn’t perfect.
9 Best Postures For Meditation
1. Seated Posture
One of the most common and accessible postures for meditation is the seated posture. It’s often depicted in images of meditative practice and is a good balance between comfort and alertness.
To achieve a proper seated posture, begin by finding a quiet, comfortable space where you won’t be disturbed. You can choose to sit on a cushion, a bench, or even a chair. If you’re using a cushion or bench, cross your legs in front of you in a position that feels natural. If you’re on a chair, keep your feet flat on the floor.
Now, check your back. It should be straight but not rigid or strained. Imagine a thread running from the base of your spine to the top of your head, gently pulling you up. This visualization can help you maintain an upright posture without straining your muscles.
Place your hands comfortably on your knees or in your lap. Lower your gaze or close your eyes, whichever feels more comfortable. Finally, take a few deep breaths, relax, and begin meditation.
Remember, the goal is to maintain a relaxed and alert state rather than to achieve a perfect posture. So, make sure to adjust your position as needed to find what works best for you.
2. Lotus Posture
Another popular position for meditation is the Lotus posture. Often associated with yoga, this position is ideal for those with good flexibility and want to maintain a stable seated posture for prolonged periods.
To get into the Lotus posture, sit on your mat or cushion. Gently cross your legs, placing each foot on the opposite thigh with the soles facing upwards. Your hands can rest on your knees, with palms facing up in a gesture of receptivity.
Ensure your spine is straight, embodying the sense of a dignified, alert, yet relaxed posture. Remember, the aim is not to strain yourself but to find a balance between relaxation and alertness.
This posture can be demanding for beginners, so listen to your body and only proceed if you’re comfortable. A half-Lotus (where only one foot is on the opposite thigh) is a good starting point before moving into the full Lotus.
This posture’s stability and symmetry make it an excellent choice for meditation, encouraging a quiet, attentive mind. However, it is essential to approach it with patience and not to force your body into it if it feels uncomfortable. Remember, the quality of your meditation is not determined by your posture but by your mindfulness and focus.
3. Half Lotus Posture
The Half Lotus posture provides an excellent middle ground for those who find the Lotus posture too challenging but still want to enjoy the stability it offers. As a modification of the Lotus posture, the Half Lotus also encourages a balanced, focused state for meditation.
To adopt the Half Lotus, begin by sitting on your mat or cushion. Cross one leg and place the foot on the opposite thigh, with the sole facing upwards. The other leg can stay folded beneath the top leg, resting comfortably on the mat. As in the Lotus posture, rest your hands on your knees with the palms facing up.
Ensure your spine remains straight, fostering a sense of alert yet relaxed posture. However, don’t strain to hold this position. If you feel discomfort, adjust your legs and find a position that is comfortable for you.
The Half Lotus is a perfect stepping-stone towards the full Lotus posture, allowing you to gradually increase your flexibility and strength. Remember, the quality of your meditation does not lie in achieving a perfect posture but in your ability to maintain mindfulness and focus.
4. Kneeling Posture
Kneeling, also called the Seiza posture, is another excellent position for meditation, especially for those who find sitting postures uncomfortable. This position can provide stability and comfort, allowing for a calm and focused meditative experience.
To assume a kneeling posture, start by kneeling on your mat or cushion and sitting back so that your buttocks rest on your heels. Your knees should be about hip-width apart. If this puts too much pressure on your ankles or knees, you can use a meditation bench or place a cushion between your calves and thighs for added support.
Rest your hands comfortably on your thighs or in your lap, palms facing upwards or downwards as per your comfort. As always, keep your spine upright but relaxed, imagining a thread running from the base of your spine to the top of your head, gently pulling you up. This visualization helps you maintain an upright posture without straining your muscles.
Close your eyes or lower your gaze, whichever feels most comfortable. Take a few deep breaths, relax your body, and start your meditation.
Remember, the goal is to maintain a relaxed and alert state, not to achieve a perfect posture. Adjust this position as needed to find what works best for you. Your experience of meditation is shaped not just by your physical posture but also by your mental state of mindfulness and focus.
5. Lying Down Posture/Savasana
If sitting or kneeling postures prove uncomfortable or challenging, lying down, often referred to as the Savasana or Corpse Posture, can be an excellent alternative for meditation. This position is especially useful for those with back or knee issues or for practices focused on deep relaxation or sleep.
To assume the Savasana, find a comfortable and quiet space where you won’t be disturbed. Lay a mat or blanket on the floor and lie down on your back. Allow your legs to extend outwards naturally, slightly apart, and let your feet fall open to the sides. Your arms should rest gently by your sides, a comfortable distance away from your body, with the palms facing upwards.
Ensure your body is aligned and relaxed from head to toe. Scan your body for any areas of tension and consciously release it. Your neck should be in a neutral position. Use a small pillow or folded blanket under your head if needed.
Close your eyes and take a few slow, deep breaths. Notice the sensation of the breath entering and leaving your body and the contact between your body and the floor beneath you.
Remember, while comfort is paramount in this posture, it’s also crucial to remain alert and mindful to avoid drifting off to sleep — unless, of course, that’s the goal of your practice! As always, adjust the position as needed to ensure a relaxing and mindful meditative practice.
6. Standing Posture
Standing is another posture that you can adopt for meditation, especially if you’re seeking to cultivate a sense of groundedness and connection with the earth. It also allows for better circulation as compared to some sitting or kneeling postures and may be beneficial for those who struggle with falling asleep during meditation.
To assume the Standing posture, find a quiet and comfortable space where you won’t be disturbed. Stand erect with your feet hip-width apart, and let your arms hang naturally by your sides. Make sure your weight is evenly distributed between your two feet and that you’re standing on a firm but comfortable surface.
Ensure your spine is aligned and relaxed from head to toe. Keep your knees slightly bent to avoid locking them. Pull your shoulders back slightly to open up your chest, allowing for better breathing. Scan your body for any areas of tension and consciously release it.
Close your eyes, or lower your gaze softly if you prefer, and take a few deep breaths. Feel the contact between your feet and the ground and the subtle movements of your body as you breathe and balance yourself in this posture.
Remember, just like with any other posture, the key is to find a balance between relaxation and alertness. It’s completely fine to adjust your posture during your meditation to find a position that works best for you. The quality of your meditation is determined not just by your physical posture but also by your state of mindfulness and focus.
7. Walking Meditation
Walking meditation is a dynamic form of meditation that integrates mindful walking to cultivate focus and tranquillity. This posture can be a suitable alternative if you find it challenging to sit for extended periods. It can also be a way to bring mindfulness into our daily life activities.
To get started with walking meditation, find a quiet and safe place where you can walk back and forth undisturbed. Stand upright at one end of your walking path, feet hip-width apart, with your hands resting comfortably in front of you or at your sides. Begin to walk slowly, being fully aware of the sensation of each step.
With every step, pay attention to the lifting and falling of your foot as you walk slowly along the path. Keep your gaze softly focused a few steps ahead of you on the ground to avoid distractions. Try not to look around but rather maintain a soft gaze on the path in front of you.
Remember, the goal of walking meditation is not to get to the end of the path but to walk mindfully with each step. When you reach the end of your path, pause for a moment, turn around, and continue walking, maintaining mindfulness and focus.
As with all meditation postures, comfort and mindfulness are the priorities. Adjust your pace as necessary to maintain focus and comfort. As you walk, cultivate a sense of presence and awareness, bringing your mind into harmony with your body.
8. Chair Meditation
Chair meditation is a particularly accessible form of meditation, perfect for those who find sitting on the floor uncomfortable or have difficulty with mobility. It allows you to reap the benefits of meditation while seated in a chair.
To practice chair meditation, choose a chair that lets your feet rest flat on the floor comfortably, allowing your knees to bend at a right angle. Sit towards the front edge of the chair, but make sure your back is supported by the backrest. Ensure your spine is in a straight, upright position but not overly rigid or strained.
Allow your hands to rest comfortably on your lap. You can choose to have the palms facing upwards or downwards, whichever feels more natural and comfortable. Ensure your shoulders are relaxed, not scrunched up near the ears, and your chest is open and spacious.
Close your eyes or keep a soft gaze downwards, and begin to focus on your breath. Feel the sensation of the breath entering and leaving your body. Remember, the aim is to maintain a state of mindful presence rather than attaining a perfect posture. Adjustments can be made as necessary to find what works best for you.
Just as with other meditation postures, the key is to find a balance between relaxation and alertness. Your meditation quality is determined not only by your physical posture but also by your state of mindfulness and focus.
9. Sukhasana/Easy Pose:
Sukhasana, often referred to as the Easy Pose, is another traditional seated posture for meditation. Its simplicity makes it suitable for all, from meditation beginners to seasoned practitioners.
To sit in Sukhasana, find a comfortable and quiet spot. Cross your legs comfortably at the shins. If your knees don’t comfortably rest on the floor, you can support them with cushions or blocks. Your feet should be under your knees, broadening your first and fifth toes.
Sit on the front edge of a cushion or blanket to elevate your hips above your knees. This will help maintain a neutral spine and reduce strain in your hips and lower back. Make sure your spine is straight, and your chest is open. Rest your hands on your knees or lap, palms facing up or down.
Close your eyes, or keep a soft gaze downwards, and start focusing on your breath. Scan your body for any tension or discomfort and consciously release it.
Remember, Sukhasana should be comfortable and sustainable for the duration of your meditation practice. Adjust the posture as needed to ensure physical comfort and mental focus.
Just like with all meditation postures, the aim is to balance relaxation and alertness. Find what works best for you, and remember that the quality of meditation extends beyond physical posture; it also encompasses your state of mindfulness and focus.
Final Mindful Thoughts
In conclusion, the physical posture you adopt during meditation plays a key role in the quality and effectiveness of your mindfulness practice. Whether you choose a traditional seated posture like Sukhasana, a more accessible one like Chair meditation, or a dynamic posture like Walking meditation, the ultimate goal is to be comfortable and maintain a state of alert relaxation.
Remember, the quality of your meditation goes beyond the physical, extending to your mental state of focus and mindfulness. So, feel free to explore and adjust these postures as needed, finding the balance that allows you to fully engage in your meditation practice.