The practice of meditation requires that your body find its way to a comfortable position when you begin to seek clarity.
Learning how to sit with the correct posture is one way to encourage higher levels of comfort during this beneficial practice.
It is essential to remember that meditation can be helpful from any position.
You can lie down, stand up, or choose any other position if that allows you to find your focus. Beginners will receive a recommendation to sit because it reduces the risk of falling asleep or losing awareness.
If you feel that sitting is your best option, then here are some different poses to consider so that you can find your comfort zone.
#1. The Quarter Lotus
This sitting position is the one most people think of when they consider meditation. You sit with your feet crossed loosely, with arms resting on your knees or pressed in front of your chest with palms open.
#2. The Half Lotus
This position creates a variable for someone who experiences joint pain in the knee or hip of a specific leg. Keep one leg straight, then cross the other on top of the thigh. You can grab your crossing leg in this pose if you struggle to stay upright.
#3. The Full Lotus
If you have the flexibility, then attempt this position. It will have you place both feet on top of your opposite thighs instead of resting them on the ground. Your knees and sitting bones then take the brunt of your weight while you’re meditating.
#4. The Burmese
This option works well for people who cannot sit comfortably with their legs crossed at all. Find a relaxed position where you’re sitting upright with both feet lying on the floor. Try to have your toes pointing at the opposite knee for better stability when attempting this option.
#5. The Seiza
If sitting makes you uncomfortable, then consider kneeling instead. Place a rolled-up yoga mat underneath your legs to take some of the weight off your lower back with this position. Then allow your arms to hang loose, with your hands on your upper thighs, to begin the process of finding your focus.
#6. The Chair
If none of the other sitting options work well for you, then find a comfortable chair where you can still sit in an upright position. Place your feet firmly on the floor, ensuring that your knees and hips stay aligned.
Once you have selected the position which works best for your needs, then it is time to learn how to relax. Allow the muscles in your back and shoulder to release their tension. Then tuck-in your chin slightly to encourage your neck to start relaxing as well. Open the jaw a little to create clear breathing, and then rest your gaze.
Allow yourself to be in that moment. Acknowledge the thoughts which come your way. Try to maintain a period of focus for as long as you can. Meditation doesn’t involve perfection. It is a journey that helps you to explore more of the world around you.