Meditation Poses: Finding Your Zen

There are many different meditation poses, but the most important thing is to find a comfortable position that works for you. The four traditional meditation postures are sitting, standing, lying down, and walking. Sitting is often considered the optimal position as it provides a balance of focus and relaxation, but you can also meditate while standing, walking, running, or lying down.

If you're sitting, it's important to have good posture. Sit with your back straight, your head and neck aligned with your spine, and your hands resting on your legs or in your lap. You can sit on a chair, or on the floor with your legs crossed. If you're sitting on the floor, you may want to use a cushion or a blanket so that your knees are lower than your hips. If you're sitting in a chair, scoot to the middle of the seat so that your feet are flat on the floor and your legs are uncrossed.

If you're standing, place your feet hip-to-shoulder-width apart and gently raise your arms to chest height, as if you were holding a large beach ball. If you're walking or running, simply walk at a pace that suits you and direct your attention to your environment.

If you're lying down, lie on your back with your legs about hip-width apart and your arms extended alongside your body. You may want to place a thin pillow under your head or bend your knees and place your feet flat on the floor.

Characteristics of Meditation Poses

Sitting in a chair with good posture

First, start by sitting at the end of your chair. Roll your shoulders and neck forward into a full slouching position. Then, slowly pull your head and shoulders up into a tall sitting position. Push your lower back forward and accentuate the curves of your spine. This will likely feel forced and uncomfortable, but hold for several seconds. Release this position slightly, and you will be sitting with good posture. Scoot yourself back in the chair until your back is against the chair and your hips are in the bend of the chair.

Place your feet on the floor about shoulder-width apart, with your shins perpendicular to the ground. It is helpful to sit closer to the edge of the chair to get an upright spine. You may rest against the back of the chair if necessary, but try not to compromise on good posture. If you need support for your back, you can use a pillow or cushion to make the chair straight-backed. If you tend to slouch, consider putting a rolled-up towel or a small pillow between the base of your lower back and the back of the chair for support. You can also place a blanket or cushion on the chair to help tilt your hips and pelvis forward.

Keep your forearms and knees parallel to the floor where possible. Hold your elbows by your sides, creating an L-shape with your arms. Avoid crossing your ankles or knees. Maintain a small gap between the back of your knees and the chair, and position your knees slightly lower than your hips.

Relax your shoulders and open your chest. This will help relax your body and enable the flow of breath. Slightly tuck your chin and relax your jaw. Rest your gaze about two to four feet ahead of you on the ground.

Remember, it is important to find a comfortable and stable position when meditating. You don't want to feel fidgety or uncomfortable. It is also a good idea to take breaks if you are sitting for long periods.

Sitting on the floor with legs crossed

Sitting on the floor with your legs crossed is a classic meditation pose, often reminding people of how they used to sit as children. This pose is accessible and comfortable for most people, but if you notice your knees are raised, you can add some pillows, folded blankets, or yoga blocks beneath your knees for added support. You can also add a cushion below your seat to help your posture.

This is also known as the 'Easy Pose' or 'Sukhasana'. It is a simple cross-legged position, where your knees are wide, your shins are crossed, and each of your feet is below the opposite knee.

If you want to try it out for shorter meditations, it’s great for stretching the knees and ankles, and opening the hips. Make sure to use a prop, such as a cushion or pillow, under you to elevate the hips.

If sitting on the floor is uncomfortable, you can try sitting in a chair.

Standing with good posture

To begin, stand with your feet hip-width apart and your knees slightly bent. You can rest your hands by your sides or place them together in front of your chest. Focus on your breath and feel the connection to the earth while maintaining a relaxed yet upright posture.

This form of meditation is excellent for those who find stillness challenging and prefer movement. It helps cultivate groundedness and awareness.

• Avoid locking your knees.
• If you're tired or struggling to focus, try a body scan meditation.
• Walking meditation is another great alternative if standing or sitting is uncomfortable for you.
• Coordinate your breathing with your steps, for example, inhaling for three steps and exhaling for three steps.

Remember, the most important thing is to find a comfortable and sustainable position that allows you to maintain a relaxed yet alert state.

Walking or running with awareness

• Find a quiet space to walk: This could be outdoors, in a hallway, or even a large room where you can walk back and forth.
• Start with a natural pace: Place your hands wherever comfortable—on your belly, behind your back, or at your sides. If you find it helpful, you can count your steps up to ten and then start over.
• Pay attention to the physical sensations of walking: Notice the lifting and falling of your feet, the movement in your legs, and any shifting of your body. Bring your attention back to the sensation of walking whenever your mind wanders.
• Expand your awareness: Pay attention to sounds, smells, colours, objects, and your sense of vision. Notice these sensations without labelling or getting caught up in pleasant or unpleasant thoughts.
• Be aware of your inner and outer experiences: Notice your emotional and mental states, such as boredom, irritation, curiosity, or joy. Observe how your mind and emotions change throughout the practice.
• Balance your awareness: Find a balance between focusing on your inner world (thoughts, emotions, sensations) and the outer world (sounds, sights, etc.). This can help you achieve a calm and lucid state of mind.
• Practice regularly: Mindfulness increases with practice. Try to incorporate walking or running with awareness into your daily life, even if it's just for a few minutes at a time.

Remember, there is no one-size-fits-all approach to meditation poses or practices. Feel free to adapt and make the practice your own. The most important thing is to find a comfortable position and a pace that suits you, allowing you to bring awareness and presence into your everyday activities.

Lying down

How to Lie Down for Meditation

To lie down for meditation, start by lying on your back with your spine in a straight line. Your legs should be about hip-width apart, with your toes relaxed and pointing out to the sides. Your arms should be extended alongside your body, with your palms facing up. This is known as the "corpse pose" or "savasana" in yoga.

You can also place a thin pillow under your head and bend your knees to 90 degrees so your feet are flat on the floor, or put a pillow under your knees to elevate them and support your lower back.

Benefits of Lying Down Meditation

Tips for Lying Down Meditation

• Choose a quiet, comfortable spot where you won't be disturbed.
• Dim the lights or use candles to create a calming atmosphere.
• Play soft background music or natural sounds to enhance relaxation.
• Focus on elongating your spine and keeping your legs about shoulder-width apart.
• Try to stay awake and mindful during your meditation practice.
• Incorporate mindful breathing techniques, such as diaphragmatic breathing.

Frequently asked questions