The 6 best positions to practice meditation • Yoga basics


When we think of meditation, we often evoke the image of someone sitting quietly with their eyes closed, a happy smile, and their legs twisted into a pretzel shape. While the complete Lotus posture certainly has benefits, the most essential part of a meditation position is that it provides stability and a solid foundation for your practice, a quality that is not necessarily inherent in a perfect posture for meditation. the picture. Meditation is about the mind, not the body, so if discomfort prevents you from engaging in (or starting) a meditation practice, there are six main options you can explore to find a comfortable position.

Benefits of a comfortable posture during meditation

Regardless of the type of meditation you want to practice, sitting comfortably will not maximize the mental and health benefits of meditation. Proper posture will eliminate or reduce pain during meditation. A posture with a long, erect spine will encourage your chakras or energy centers to be open and balanced. It is especially helpful to keep the center of the heart open to encourage a compassionate, loving flow of energy in the chest. In addition, by maintaining proper alignment throughout your body, you will feel more energized, focused, and relaxed.

The 3 best sitting meditation positions

  1. Meditating in a cross-legged position

    Meditation position with legs crossed

    Cross-legged position: Cross-legged meditation is a great option for those with open hips and no joint problems. Sitting cross-legged is symmetrical, safe, sits on the floor and allows unrestricted flow of prana throughout the body. There are several different variations of cross leg positions to suit different body types. For extra support for your lower back, consider leaning against a wall or pillow, or stretching your legs in front of you; while this may be considered a disrespect to a teacher or a deity in some cultures, it is perfectly acceptable in your own practice.

  2. kneeling meditation position

    kneeling meditation position

    Knee position: If you prefer to sit on the floor, but your crossed legs cause you discomfort, kneeling in the hero posture is another possibility for a meditation seat on the floor that lengthens your spine. Sit on your heels or add pillows under your sitting bones to help relieve weight bearing stress on your lower body. You can also find a kneeling posture using a yoga block, a booster, a meditation pillow, or a meditation bench.

  3. Position of the presidency: Many people find it more convenient to meditate sitting in a chair. A chair should provide stability and a straight torso, so even if it’s tempting, don’t rush to the comfortable couch or your favorite recliner. If possible, sit close to the edge of the chair, with your spine straight, your shoulders relaxed, your hands on your lap, and your feet on the floor. If your feet do not reach the floor, look for a cushion or support to put them on the floor. For extra support for your lower back, lean gently against a pillow.

The 3 best non-sitting meditation positions

  1. Standing meditation position

    Standing meditation position

    Standing position: While it may not match our idea of ​​meditation postures, it is also possible to meditate standing up (and it is common to do so in Qi Gong, various Korean martial arts and Zen practices). For a basic stable foot posture, lie on the floor with your legs at a distance between your hips and feet facing forward or slightly outward. Relax your upper body, find a slight bend in your knees, and let your hands rest gently on your stomach. Those who are accustomed to sitting meditation may find that it feels powerful to be standing during a meditation session and that it is easier to keep an alert and focused mind, but being actively standing is more physically demanding than you might suspect. Start practicing in moderation, standing for a few minutes and increasing the time as you feel more secure with your posture.

  2. Lying meditation position

    Lying meditation position

    Lying position: I have been taught that stretching is an advanced meditation position; this is because in a supine position, your body is waiting to sleep! However, if you keep your mind alert and overcome the urge to drift, lying on the floor, either with your back flat or with accessories under your head and knees, it can be a great way to calm your mind. stress and restore yourself. body during meditation, concentration or visualization exercises.

  3. Walking meditation

    Walking meditation position

    Walking position: Walking meditation is as common as sitting meditation in many Buddhist traditions. Like the other categories listed, there are many different variations of walking (and other movement-based) meditation practices. By focusing your attention on the sensations beneath your feet, the ground in front of you, your breathing, or anything else that manifests as you slowly move your body through space, walking meditation can lead us. easily to apply this sense of consciousness to other parts. of our lives.

Find the best posture during meditation

If you are struggling to find comfort in your meditation pillow, the best thing you can do is experiment and try all the usual meditation postures we have discussed. Consistent meditation practice is essential to fine-tune your posture and find out which best standing or sitting position best supports you throughout your meditation session. Find something to enjoy the process and trust that while we don’t always see results in a single session, “progress” is something we can follow in our approach to our daily lives.

Do you have an ideal position for meditation? Please feel free to share your wisdom in the comments section below.



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