Meditation is all about finding stillness within, but how you sit can make a big difference. Whether you’re a beginner or seasoned practitioner, your body position can affect your focus, comfort, and overall experience. Let’s explore why your meditation position matters and the pros and cons of various meditation positions.
Why Does My Meditation Position Matter?
A quiet and stable body paves the way for a quiet and stable mind. Your meditation position is important because it helps you stay comfortable, alert, and focused for longer periods.
If you’re experiencing pain or discomfort or if you’re shifting because your legs are asleep or your back hurts, it’s hard to find that inner calm. More than just comfort, a straight spine also supports deeper breathing. When you’re comfortable and stable, your mind can settle more easily, leading to a more effective and enjoyable practice.
So here are some basic rules of thumb in any position you try:
- Whether you’re sitting, kneeling, standing, or lying down, always make sure your posture allows for a straight spine without having to exert undue effort.
- If you’re sitting, it’s best to try to keep your knees below your hips to facilitate a straight spine and a stable base. You can sit on a pillow or a meditation cushion (also called a zafu) to elevate your hips if needed.
- If you’re sitting or kneeling, you should always maintain three solid points of contact with your sitting surface, typically your butt and your knees. This will create a stable triangle to help you maintain balance.
- Don’t get too comfortable! Unless you are meditating to help you sleep, you want to stay alert and awake, so your position should allow your muscles to relax while still upright.
- In any position, you should keep your shoulders back with your chest open (imagine a proud superhero’s pose) and your chin tucked in slightly towards your chest.
What Do I Do With My Hands?
Before we dive into the different positions, let’s talk about what to do with your hands. Hand placement, or mudras, plays a role in your meditation too.
The most common mudra is the Dhyana Mudra, where you place your hands on your lap, palms up, with one hand resting on top of the other. This position is calming and helps you focus inward.
However, hand positioning doesn’t need to be overly complicated. You can just simply rest your hands on your knees or thighs, ideally with palms facing up to express a sense of openness. I prefer placing my hands on my thighs near my hips, which prevents my shoulders from dropping and keeps my chest naturally open.
Another option is the Gyan Mudra, where you touch the tip of your thumb to the tip of your index finger while keeping the other fingers straight. Rest your hands on your knees, palms facing up or down. This mudra is said to promote concentration and wisdom. Ultimately, choose a hand position that feels natural and helps you focus.
Meditation Positions Explained
Now, let’s explore some of the most common meditation positions, starting with the easiest seated positions before we talk about lying down at the end. Each has its benefits and potential drawbacks, so it’s worth experimenting to find what works best for you.
Sitting on a Chair
Sitting on a chair is a great option if sitting on the floor isn’t comfortable. It’s the easiest position, but cross-legged or kneeling positions may be better for concentration.
To use a chair, you should sit near the front edge of the chair so your thighs aren’t touching the seat. Place your feet flat on the floor, knees at a 90-degree angle, and keep your back straight. Place your hands on your lap or knees with palms facing up.
Pros:
- Accessible to everyone, regardless of flexibility.
- Minimizes strain on the knees, hips, and back.
- Allows for an upright and alert posture.
Cons:
- Less grounding than sitting on the floor.
- Can lead to slouching if not careful with posture.
- May feel less connected to traditional meditation practices.
By the way, there are some great options out there for comfy meditation chairs. If you’re interesting in finding one, take a look at our Ultimate Guide to Meditation Chairs: Comfort Meets Mindfulness.
Kneeling (Seiza)
In the seiza position, you kneel with your shins on the floor and toes pointed behind you, sitting back on your heels. Some meditators use a small meditation bench or cushion between their heels and sit bones to reduce strain.
Pros:
- Encourages an upright spine.
- Stable and grounding position.
- Can be easier on the hips and knees than cross-legged positions.
Cons:
- Can cause discomfort in the ankles or knees over time.
- Requires a cushion or bench for many practitioners.
- May not be sustainable for long periods without practice.
Burmese Style (Sukhasana)
The Burmese style is a simple cross-legged position where both feet rest on the floor, one in front of the other. This position is more relaxed than the lotus positions, making it a good option for those with less flexibility.
Pros:
- Easy to maintain for long periods.
- Suitable for most body types and flexibility levels.
- Less strain on the knees and hips.
Cons:
- Less stable than lotus positions.
- May require a cushion to keep your hips elevated.
- Can lead to slouching if not mindful of posture.
Quarter Lotus
The quarter lotus is a variation of the well-known lotus position, described in more detail below. Here, you sit cross-legged with one foot resting on the opposite calf or ankle, not on the thigh. This position is easier to achieve than the half or full lotus and offers similar benefits.
Pros:
- Easier on the knees and hips than half or full lotus.
- Provides a stable base for meditation with the help of a cushion.
- Allows for good meditation posture.
Cons:
- Less symmetrical than full or half lotus.
- May cause some discomfort in the knees or hips if you are not flexible.
- Not as stable as full lotus.
Half Lotus (Ardha Padmasana)
The half lotus is slightly more difficult than the quarter lotus but more accessible than the full lotus. In the half lotus, you sit cross-legged with one foot on the opposite thigh and the other foot underneath the opposite knee. This position offers stability and is easier on the joints than the full lotus.
Pros:
- Easier to achieve than full lotus.
- Provides a stable, balanced posture.
- Promotes good spinal alignment.
Cons:
- Requires more flexibility than the previous positions.
- Can cause discomfort in the knees or hips over time.
- May not be sustainable for long periods if you’re not used to it.
Full Lotus (Padmasana)
The full lotus position is the classic meditation posture. You sit cross-legged, with each foot resting on the opposite thigh. This position is highly stable and symmetrical, making it easier to keep your back straight and your mind focused.
Pros:
- Provides a solid, balanced base.
- Naturally enables good posture.
- Symbolically represents balance and enlightenment.
Cons:
- Requires flexibility in the hips, knees, and ankles.
- Can be uncomfortable or painful if not done correctly and requires lots of practice.
- Not suitable for beginners or those with joint issues.
Lying Down (Savasana)
Lying down, or Savasana, is a position often used in yoga and can be adapted for meditation, especially for sleep meditation. You lie flat on your back with your arms at your sides, palms up, and legs slightly apart.
Pros:
- Completely relaxes the body.
- Accessible to everyone.
- Reduces strain on joints and muscles.
Cons:
- Easy to fall asleep in this position.
- Less alert and focused than sitting positions.
- May not allow for deep breathing if you are not positioned correctly.
Conclusion
Your meditation position plays a crucial role in the quality of your practice. While there’s no one-size-fits-all answer, experimenting with different positions can help you find what works best for your body and mind.
Whether you choose the full lotus for its stability or prefer sitting on a chair for comfort, the key is to find a position that allows you to focus, breathe easily, and stay comfortable. Remember, meditation is about the mind, but your body needs to be in a position that supports your practice.