This blog is a simple guide to meditation postures that work for most people and are suitable meditation postures for beginners, as well as for experienced meditators. There are certain reasons behind traditional meditation postures but we also believe it’s about finding something that works for your body on any particular day. Try the different seated meditation postures and standing meditation postures in this blog and let us know in the comments how you get on! Let’s take a look at some of the best meditation postures.

Meditation Postures

Your meditation posture should be comfortable enough to minimise distraction from discomfort whilst maintaining the easy flow of energy through the system.

The traditional meditation posture is seated on a cushion on the floor, so let us begin with that.

Meditation posture for beginners - PRACTICAL TIPS ON USING MEDITATION CUSHIONS AND SUPPORTS TO REDUCE DISCOMFORT DURING MEDITATION

Place your firm cushion on the floor and seat yourself with your sit bones towards one edge, so that your seat is lifted but your knees can cross and fall towards the ground. For your comfort you want your knees to sink below your hip bones, if they are higher try adding another cushion. You can cross your legs in a full lotus, half lotus, with your feet below the opposite knee or with your ankles gently crossed in front of you. Take a variation that feels best for your body and be mindful if you are meditating first thing in the morning as joints and muscles can be stiff and cold.

TIP: If your knees are still higher than your hips or are not resting on the ground, you may wish to prop them gently for comfort or try one of the alternative meditation postures mentioned in this blog.

Best meditation postures - Comfortable Positions for Meditation

Now your legs are arranged, bring your awareness to your spine and allow yourself to stack your vertebrae, rising straight upwards, you should almost feel a pull up towards the sky and the position should feel spacious. Drop your chin slightly to elongate the back of your neck and relax your jaw so your lips gently part. Your position on the cushion supports the upright position of your spine.

Meditation postures - PRACTICAL TIPS ON USING MEDITATION CUSHIONS AND SUPPORTS TO REDUCE DISCOMFORT DURING MEDITATION

TIP: If you experience back pain in this posture try moving yourself against a wall. You may wish to place a small rolled blanket or towel at the curve of your back. The wall helps you to achieve the upright posture whilst giving some support to your back and core. This is a great place to start and you can always try coming away from the wall with time. A yoga asana practice can help to build the strength of your core and back muscles, making sitting in meditation far more comfortable. In fact, in many teachings the asana practice is yoga for meditation postures and for the purpose of developing the ability to sit in stillness for extended periods.

Best postures for meditation - Everything You Need to Know About Meditation Posture by Lodro Rinzler

Your hands can now find a gentle resting place, the weight of your hands will guide your shoulders downwards, increasing that feeling of spaciousness. Meditation hand postures or mudras, don’t need to be complex. You can place your hands palm downwards on your thighs, this position is said to enable the easy flow of energy through your system and is also a grounding posture which can assist you if you are in a place of anxious thought or worry. If you wish to flip your palms upwards, the posture becomes more energetic and this may be your preference if you are encouraging energy and vitality into your meditation and your day. Alternatively you can place your hands in your lap, one on top of the other with your thumbs gently connected. Of all the meditation hand postures this is probably the most traditional, this mudra is called Dhyana Mudra. The dhyana mudra is used to deepen concentration and lead the practitioner towards inner peace and is believed to bring balance and union to the two sides of the body and brain, helping to quieten the mind.

You might be surprised to learn that in traditional meditation postures you keep your eyes open, with a soft gaze a few feet in front of you. Zan monks often meditate facing a wall, minimising distractions. Meditating with your eyes open is also a great way to build trust if you experience anxiety when meditating. If you do prefer to meditate with your eyes closed this is also a valid meditation practice.

Lastly, place your tongue on the roof of your mouth, just behind your top front teeth. This creates a loop of flowing energy as well as creating a slight sound to your breath which can aid in concentration.

Alternative Seated Meditation Postures

Seated Chair Meditation

If being seated on the ground doesn’t suit your body, you can meditate seated on a chair. The same principles apply for the best postures for meditation, whether you are on the ground or in a chair.

Seated meditation postures - Everything You Need to Know About Meditation Posture by Lodro Rinzler

Sit forwards towards the edge of the chair and keep your spine straight and lifted. Refrain from leaning back. If you need a little extra support, try placing a cushion in between you and the chair so that you don’t slouch. Feet should be below the knees and placed firmly on the ground. The chin, hands, eyes and tongue find the same positions as in the meditation postures described above.

Kneeling Meditation

Once again work with the same principles but kneel on the ground rather than crossing your legs. You will likely need some support for this meditation posture. A block and a towel of a blanket may be necessary for most bodies. Meditation stools also work for kneeling meditation postures.

Standing Meditation Postures

In Chinese traditions, standing meditation postures are encouraged for the grounded mindfulness they provide. It’s also a great way to switch your posture as many of us spend most of our time seated.

Root your feet firmly into the ground, feet can be close together, hip distance or a little wider depending on your preference and balance. Gently soften your knees so they are not locked. Find strength in your core and maintain the straight upright position for your spine as previously discussed. You can choose to place your hands by your sides with palms facing forward, place your hands on your belly to feel your breath or even lift your arms out in front of you as if you were holding a large beach ball.

TIP: As with seated meditation you may wish to begin with a short practice of only a few minutes and slowly increase the length of time in meditation.

You can practice standing meditation in line at the store or to take a break away from your desk.

Other effective standing meditation postures are walking meditations or even running meditations.

Standing meditation postures - walking meditation

Traditionally during a walking meditation you concentrate on the placement of each foot as you walk and on nothing else. This can be deeply immersive. You can also attempt variations such as planning the same walking meditation route each day for a week and committing to notice just one thing that draws your attention each time. Once you have noticed the object, for instance a blue flower, allow your attention to fall away to the simplicity of the steps, quieting your mind.

TIP: It is important that the route you choose for your walking meditation is safe as you are aiming for less awareness of your surroundings than you normally would experience.

Lying Down Meditation Postures

If you would like to lie down to meditate you can, though it is rarely recommended due to the likelihood of falling asleep. To combat sleepiness, you can place your feet on the ground with your knees up to create a more active posture. Placing your palms upwards also creates a more active position of awareness. If you have been experiencing a period of insomnia or you are particularly tired for any reason, it may be exactly what you need to begin a meditation lying down with the outcome of falling asleep. The system will then receive both the initial benefit of meditation and then of the deep restful sleep it requires.

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