What physical positions work for meditation?
Written by
Tran Quang
Reviewed by
Prof. William Dalton, Ph.D.The best way for beginners to make meditation a continuous practice is to find a comfortable position. After twenty years of practice, I teach five different basic postures. Each of these serves a various purpose or necessity. Your comfort means more to you during your practice than tradition does. Try the multiple positions to see which ones seem to be in harmony with your natural point of least resistance.
Seated Postures
- Cross-legged on cushion with hips elevated
- Chair sitting with feet flat and back upright
- Kneeling with bench supporting hips
Movement Options
- Walking meditation with slow deliberate steps
- Standing practice against wall for alignment
- Gentle yoga poses integrated with breath
Chair meditation is an effective choice for those with limited mobility. Pick sturdy chairs without armrests. Your feet should also be on the floor. I suggest putting your hands on your thighs. He keeps the spine in a naturally aligned position. This helps avoid back discomfort during long meditations.
Posture for lying down promotes evening relaxation. Put a thin pillow under your knees. Rule palms facing upward. I perform this posture just before sleep. You will release stress from your body very well. Stay aware with your eyes slightly open.
Modify the postures based on your own lifestyle scenario. Use park benches on your walks. Use waiting room chairs when you wait for an appointment. I meditate standing in the check-out lines at the store. You easily blend into your practice. Consistency is more important than perfecting the poses.
Read the full article: 10 Meditation Techniques for Beginners
