Over 2500 years ago, Buddha became enlightened while sitting cross-legged under the Bodhi Tree. As we get started on the meditation journey, we may question whether the way we sit during meditation really makes a difference. Should I always sit? Should it always be in a cross-legged position? Can I lie down? Is it ok to sit in a chair instead?
In this article, let’s try to find some answers to these questions.
An interesting thing to note is that the Buddha actually mentioned about four different meditation positions: sitting, standing, walking, and lying down. He never explicitly said that any one position was better than the others.
However, the cross-legged sitting position was carries some interesting meaning behind it. For centuries, people have been using this posture and have found that it supports mental clarity. Modern science has also backed up this connection between our body and mind.
But Let’s face it, most of us today are habitual of sitting in chairs. So, if you find sitting cross-legged uncomfortable, don’t worry, sitting in a chair can be just as beneficial as long as you pay attention to a few details that we will discuss here.
Your health or flexibility level should not keep you from meditating. The important thing is not to push ourselves to strictly follow some sort of ideal yoga pose but to develop our own meditation practice in a way that feels right for us as individuals. Feel free to try and experiment with various postures. And discover what works best for you personally.
Whatever posture you prefer, there are a few important points to keep in mind. One of the key components of meditation is finding a comfortable position that allows you to sit still, maintain your focus, keep a straight back, and avoid slouching. Allow your shoulders to drop down and slightly backward so that you can open up the chest. It helps relax the body and supports the flow of breath. For hands, there are a number of variations. In some traditions, there are specific mudras to hold. But to begin with, you can go ahead with any hand position that feels comfortable and that you can hold for long.
Now, let’s explore a few common meditation positions:
The Lotus Position (Padmasana)
The Lotus Position is perhaps the most well-known meditation position. It binvolves crossing your legs and placing your feet on opposite thighs, with your hands resting on your knees. This position helps to stabilize your lower body and promotes good posture, which is important for maintaining focus and preventing discomfort during meditation.
The Half Lotus Position (Ardha Padmasana)
The Half Lotus Position is similar to the Lotus Position, but with one foot placed on the opposite thigh and the other foot resting on the floor. This position is ideal for beginners who may find the full Lotus Position uncomfortable. It also helps to maintain good posture and stability while meditating.
The Burmese Position (Sukhasana)
The Burmese Position involves sitting cross-legged with both feet resting on the floor. This position is a good alternative for those who find the Lotus Position too challenging. It allows for a straight back and helps to keep your body stable during meditation.
The Seiza Position
The Seiza Position involves sitting on your shins with your feet tucked underneath your body. This position is commonly used in Japanese Zen meditation and helps to promote good posture, stability, and a sense of grounding.
The Chair Position
The Chair Position is ideal for those who have difficulty sitting on the floor. It involves sitting upright on a chair with your feet flat on the floor and your hands resting on your thighs. This position allows for good posture and comfort, making it a popular option for beginners.
The Lying Down Position (Shavasana)
The Lying Down Position involves lying on your back with your arms and legs extended and relaxed. This position is ideal for those who may have physical limitations that make it difficult to sit or stand for extended period s. It allows for complete relaxation and can be beneficial for reducing stress and anxiety.
The Kneeling Position (Vajrasana)
The Kneeling Position involves sitting on your knees with your feet tucked underneath your body. This position is commonly used in Vipassana meditation and helps to promote good posture, stability, and a sense of grounding.
The Walking Position
The Walking Position involves walking slowly and mindfully while focusing on your breath and surroundings. This position is a great alternative for those who may find it difficult to sit still for long periods. It allows for movement while still maintaining mindfulness and focus.
I personally use a number of these postures. Sometimes I meditate lying down, while other times I would sit in padmasana, Ardha Padmasana or Sukhasana. Sometimes, I also try sitting on the chair if I feel like it. There is usually no issue in meditating for a little while but when I sit cross-legged for longer meditations like one to two hours or even more then my legs go numb. So when this happens then either I get up and walk for a minute or just pat my legs. You should always roll your mat and sit on it for your meditation. This raises your bum so there is blood flow happening towards your legs which slows down this numbing. Always remember, we have to care for our bodies because only when we are comfortable in our bodies can we do anything whether its meditation or anything lse.
In essence, the idea is to find a stable and comfortable position. Explore the meditative positions for yourself and decide what works best for you. Don’t try to push yourself to sit like a yogi if it’s difficult for you. Remember, the goal of meditation is not perfection, but rather progress and growth in your inner journey towards peace and happiness.
Hope you found this helpful. Do let me know in the comments section below.
