Everything You Need to Know About Good Posture for Meditation

Meditation is quite a versatile practice and can be done at any hour of the day, at any place and as per your comfort level. Whether you are just beginning to explore this ancient philosophy or are an avid practitioner, the key here is to remain adaptable and build a practice that works for you.

This post will walk you through various meditation postures and how to achieve good posture for meditation.

Chair-sitting meditation

This is probably the simplest way to meditate while sitting in a chair. This practice is especially helpful for working professionals who have a desk job and need some kind of midday revitalization to cope with the long working hours. Similarly, this meditation can also be done while seated on a flight or train during travelling.

For an appropriate meditative posture, sit on your chair keeping your back straight while your feet rest on the floor. This posture should be at right angles to your knees. You will need to sit up straight without arching your spine so that your spine is in line with your neck and head. If you are unable to sit up straight or are used to hunching, a pillow kept under your posteriors or behind your lower back can serve as an added support. Rest your hands either on your laps or on your knees.

Standing meditation

You might have mostly seen people sitting and meditating. But, there is another posture of meditation wherein you can stand upright and meditate. In this meditative posture, you will need to stand erect while keeping your feet at a shoulder-width apart distance. For your heels to turn inwards, you will need to adjust your feet and your toes should look a bit away from each other. In this position, you will need to bend your knees slightly while experiencing greater body awareness with each exhale. Similarly, when you inhale, imagine your energy transcending through your head. For a more relaxed feel, place your hands on your stomach and feel your breath circulating through the body.

Kneeling meditation

If you are used to kneeling down then a kneeling posture may be just right for meditation. Also, you will not struggle to keep your spine erect in this posture.

For attaining this posture for meditation, rest your bent knees on the floor. Your ankles should be placed below your hips with your shins in a flat position. For more comfort, you can use a pillow between your heels and hips so as not to put pressure on your knees. Keep in mind that if you experience pain or discomfort in this posture, you will need to try another position where you will feel more comfortable and relaxed.

Lying-down meditation

Lying down is a good posture for meditation especially to release tensed mind and body and to relax more. In this position, you will need to simply lie on your back and your arms placed comfortably alongside your body. Keep your feet close together with your toes pointing outwards. You can even modify this posture by placing a pillow under your knees for slight elevation and added comfort. Alternatively, you can simply bend your knees while keeping your feet flat on the yoga mat.

Some of the best yoga TTC India programs such as the beginner-level 100-hour yoga TTC or the more sought-after 200-hour yoga TTC will teach and guide you about these and other meditative postures so that eventually you are able to gauge the most appropriate position for your meditation practice.

Seven-point meditation posture

Based on Buddha Vairocana’s posture representation, the seven-point meditation position is another good posture for meditation. There are seven guidelines for attaining an appropriate meditative posture. These guidelines are mentioned below:

1. Sitting

You can sit in either a full lotus posture or even a half or quarter lotus posture depending on the flexibility of your posteriors. You can also use a pillow or a meditative cushion under your hips and sit cross-legged. Keep in mind that you need to select a position so that you are comfortable while practising meditation.

2. Spine

While sitting, make sure that your spine is always straight. Try to root down your entire body with every exhale and lift your body with each inhale as you lengthen your spine. Experience energy seeping through your spine and then moving outwards through your head’s crown. An erect spine will help you to focus and stay alert.

3. Hands

Your hands should be placed on your thighs with your palms facing down on the lap. This hand position helps to ease the energy flow through your body as you relax more. Alternatively, place both your hands in a stack with your palms facing up in your lap. Your right hand should be placed on top of your left hand while softly touching the thumbs. This is another good posture for meditation as it generates more energy and heat.

4. Shoulders

Draw your shoulders slightly down and back while keeping them relaxed. This entails a robust back. Keep an eye on your posture while meditating. Your spine should be arched straight and your shoulder tops should be down and at a distance from your ears. Maintain a uniform height of both your shoulders and adjust accordingly.

5. Chin

Your chin should be slightly tucked in as you keep your neck straight. Your chin position is vital to achieving an appropriate posture. Your face should be at ease and turning your face corners a bit can help release any pent-up tension from your face.

6. Jaw

Release any tension holding up in your jaw. Open your jaw slightly as you touch your tongue against the ceiling of your mouth. This action will naturally help relax the jaw, and help you breathe freely while slowing down the process of swallowing. Alternatively, indulging in yawning can also help release any tension from your jawline.

7. Gaze

It's easier for most folks to meditate while keeping their eyes shut. However, avoid shutting your eyes too tightly and instead, softy close your eyes for a relaxed feel. Alternatively, an unfocussed gaze while keeping your eyes open is another way to meditate. You can gaze at the ground some distance away from you. Do not squint and maintain a relaxed face.

Before you begin meditating, decide whether you will keep your eyes open or closed.

The bottom line

These are the most common meditative postures that you can delve into.

However, keep in mind that it's pertinent to place your comfort first and be gentle with yourself. There are no strict rules in meditative postures and you need to create a good posture for meditation based on your own experience.