Meditative Poses: Religion's Founders And Their Practices

what religion has its founder in meditative poses

The practice of meditation has its roots in ancient history, with some archaeologists dating it back to 5000 BCE. It has been associated with various religions, including ancient Egyptian and Chinese traditions, as well as Judaism, Hinduism, Jainism, Sikhism, and Buddhism.

Meditation is often practised in a seated position, with the lotus and kneeling positions being the most well-known in the Buddhist and Hindu traditions. However, it can also be practised while walking, standing, or lying down.

Transcendental Meditation (TM), developed by Maharishi Mahesh Yogi, is a form of silent meditation that gained popularity in the 1960s and 1970s and was practised by celebrities such as the Beatles and the Beach Boys. It involves the silent repetition of a mantra or sound for 15-20 minutes, twice a day.

Meditation has become increasingly mainstream, with dedicated studios opening in cities and apps offering guided meditations. It is also being incorporated into other activities, such as high-intensity interval training and airline flights.

Characteristics Values
Religion Buddhism, Hinduism, Jainism, Sikhism, Taoism, Judaism, Christianity, Islam, Baháʼí Faith
Founder Buddha, Brahmananda Saraswati, Maharishi Mahesh Yogi
Meditation poses Seated on the floor, Kneeling, Seated on a chair, Supine, Standing, Walking
Other names for poses Burmese position, Lotus pose, Padmasana, Half lotus, Ardha Padmasana, Seiza pose
Meditation technique Vipassana, Dharma dhyana, Shukla dhyana, Mantra meditation, Ding, Guan, Cun, Zhan zhuang, Hesychasm, TM, Ding, Guan, Cun

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Seated on the floor

Sitting on the floor is a common meditation posture that has been used for centuries in Buddhism and Hinduism. This position is said to ground the meditator to the earth, restore mind-body alignment, and instill a sense of peace.

The Burmese position is the simplest of the seated poses. To begin, sit with your legs bent, one in front of the other, with both feet resting on the floor. Lengthen and stack your spine upright by pressing the top of your head up toward the ceiling.

The lotus pose, or Padmasana, is a classic pose used in the Hindu practice of chakra meditation. It establishes a balance between grounding and energizing forces. This posture deactivates the stress response but can be challenging for some, since it requires flexibility of the hips, knees, and ankles.

To practice full lotus, start sitting cross-legged with your left leg forward. Lift and place your left foot on your right thigh and your right foot on your left thigh. Release your knees down toward the earth and keep your feet active so as not to sickle the ankles. Sit up tall and release your arms down to your thighs. Alternate the crossing of your legs each time you practice.

Half lotus, or Ardha Padmasana, is a variation of lotus that requires slightly less flexibility and can serve as a warm-up for full lotus. It’s often used as an alternative for any seated meditation, including the Buddhist loving-kindness meditation called metta.

For half lotus, bring only one foot up to rest on the opposite thigh. With your bottom leg, you can either extend it forward in front of the body or bend that knee and tuck in the leg while keeping your foot resting on the floor. Repeat this setup on the other side.

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Kneeling

In the traditional Japanese kneeling position, called seiza, the knees are shoulder-width apart and the buttocks rest on the heels. To reduce the deep knee flexion of this pose, you can place a cushion in between your feet or use a meditation bench instead.

The most common alternative to a cross-legged meditation posture is to kneel, having the weight of the body supported on cushions or a meditation bench.

The important thing is to get the right height. If you sit too low, you’ll end up slumping. Slumping interferes with your ability to stay aware, and can lead to discomfort.

If you sit too high, then you will have too much of a hollow in your back, which can lead to pinching. When your back is relatively upright, without you having to use any effort to keep it that way, then you’ve got the height about right.

Meditation benches are very useful. You can buy one, have one made, or make one yourself.

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Seated on a chair

Sitting on a chair is one of the most accessible meditation positions, which can be done almost anywhere. It is recommended for those who are new to meditation or who have physical limitations or injuries. This position is also beneficial for focus and concentration, as it provides added comfort and limits the distractions of fidgeting.

To practice meditation while seated in a chair, sit with a straight back and uncrossed legs. Your feet should be flat on the floor, about shoulder-width apart, and your knees bent at a 90-degree angle. It is important to refrain from leaning against the back of the chair for support. Instead, try scooting to the middle of the chair, and if needed, place a cushion or folded blanket under your sitting bones to tilt your hips forward. You can also put a pillow behind your lower back to help keep your back naturally straight and your head and neck aligned with your spine. The idea is to set yourself up so you’re alert, yet maintaining your posture feels effortless.

Sitting on a chair can be easily adapted to transcendental meditation, a type of silent mantra meditation.

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Lying down

To practice Savasana, or Corpse Pose, lie flat on the floor or a mat with your feet and legs apart, your arms resting alongside your body with palms facing up, and your eyes closed. Allow your body to rest fully.

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Standing

The practice of standing meditation is also found in Buddhism. The Buddha emphasised four different meditation positions—sitting, standing, walking, and lying down—dismissing the notion that there is any single best position. Standing meditation can be particularly useful if your meditations frequently end with falling asleep or if sitting causes you pain. All of the meditation techniques that you do while sitting can also be done while standing. It is important, however, to avoid locking your knees while standing. Some teachers recommend standing and doing a body scan meditation if you are tired or struggling to generate focus in your sitting practice.

Frequently asked questions

There are many meditation poses, including sitting, kneeling, standing, walking, and lying down. The most common seated poses are the Burmese position, the lotus, and the half lotus. The lotus position is one of the most effective seated meditation postures, but it can be challenging for some as it requires flexibility of the hips, knees, and ankles. The Burmese position is a good alternative for those who cannot sit in a cross-legged position.

Meditation has been found to have many benefits, including reducing pain, stress, fear, anxiety, depression, and enhancing peace, perception, self-concept, and well-being.

Meditation has religious ties in ancient Egypt and China, as well as Judaism, Hinduism, Jainism, Sikhism, and Buddhism.

Meditation has become increasingly popular in the secular world, with many people meditating for reasons unrelated to religion. Meditation studios have opened in cities like New York and Los Angeles, and meditation apps like Headspace and OMG. I Can Meditate! have partnered with airlines to offer in-flight meditation options.

One of the main challenges of meditation is finding a comfortable position. It is important to find a position that allows you to remain comfortable and aligned, without feeling any pain or discomfort.

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