The correct posture is conducive to a productive meditation session. A comfortable position will determine the level of relaxation you feel, especially if you will be meditating for an extended period.
Often, when we envision meditation, some of us have a picture of someone sitting cross-legged in the lotus position. While this is a popular meditation posture, maintaining it for an extended amount of time can be uncomfortable for some. It will not only be physically draining, but you are also likely to lose concentration.
With meditation, there isn’t a one size fits all. Discover for yourself what works and what doesn’t. In this post, we’ll examine the main elements of meditating correctly, regardless of your preferred posture.
Fundamentals of Proper Meditation Postures
Calmness and Stillness
These are highly essential features of a good meditation session. However, it does not in any way mean you have to be rigid. If you find it hard to stay calm and still then ease your mind into that state by practicing mindful breathing exercises. If performed correctly, these exercises should lead you into a state of calmness and tranquility for deep meditation.
Straighten Your Back
Ensure that your head, neck, and back are all held in a straight line. Not only will it keep your frame in this position during meditation, but it also keeps you alert and mindful.
Even though we’re unconscious of it when it happens, we often tend to stiffen our shoulders after a while. You do not want this to occur during meditation. So, loosen those shoulders and ensure it stays that way while at it.
From time to time, check-in with your posture. Ensure you’re not slouching and that your shoulders are relaxed. Adjust as required if any posture goes out of place.
During meditation, some may prefer to have their eyes fixed on an object in front of them (Trāṭaka). For others, closing them works better. Whichever you choose, you want to make sure your head stays completely straight.
However, while having your eyes closed during meditation may cause you to fall asleep, shutting your eyes will also shut your off your mind from distractions in your environment.
A relaxed face is as essential as all other elements of meditation. During meditation, you’re letting everything go, including all masks you may have built up. Expressions of anger, sadness, and all other negative emotions are to be discarded. You want to stay as relaxed as possible throughout your session and finish a much calmer and happier individual.
There are many techniques for you to try, and most of them can be used anywhere and anytime. In this section, we’ll look at four different meditation positions you may want to experiment with and incorporate into your meditation practice.
One advantage of this position is the stability you enjoy from the floor and the pelvis’ tilt. Also, in this position, there’s no room for slouching. It is also a great option if you dislike sitting on a chair while you meditate.
Avoid putting too much pressure on your knees and try a different posture if you find it uncomfortable.
Another posture you can try is the standing position. It is simple; stand tall with your feet shoulder-width apart and bend your knees slightly. In this position, allow your body to root down through your feet with every exhalation. Then, picture your energy lifting out through your crown with every inhalation. You can also place your hands on your belly for extra relaxation as you feel every breath travel through your body.
Lying Down Position
This is one position that should work for you when others fail. Lie down on a firm but soft surface with your hands beside you and face your palms upwards. Place your feet apart on the surface with your knees up and slightly open.
If you find this posture uncomfortable, you can make some changes to support your lower back. Do this by placing a pillow beneath your knees to raise them slightly while you lie flat.
Note that you may fall asleep in this position if used towards the end of the day. It is advisable therefore to use in the mornings and times in the day when you’re still full of energy.
Need to rejuvenate yourself briefly at work? Chair-Sitting meditation is perfect for it. It is also an excellent meditation position when traveling.
Just sit in your chair, back straightened, and your feet flat on the floor. Ensure your neck and head are in line with your spine to prevent slouching. If available, position a pillow behind your back or under your hips for additional support and comfort. You can also rest your hands on your knees or laps as you meditate.
There is no “perfect” position for meditation. Find the ones you’re most comfortable with and keep at them. Don’t push it if you find a position too complicated or uncomfortable for you. If you do, you may end up hindering your progress and avoiding the sessions entirely.
Ultimately, there is no one right way to do it. You can practice meditation in any posture that you feel is most comfortable for you. We suggest experimenting with different postures and getting a feel for how each one affects your concentration level. The best position will cause you minimal physical discomfort and allow you to meditate for more extended periods. If you feel pain or extreme discomfort during meditation, stop using that posture, and try something different.