Meditation postures to stay comfortable during this ‘me’ time
Unlike yoga postures, which are specific and predetermined, meditation postures are all about what makes you most comfortable. Standing, sitting, lying down, you choose what position best suits you. There are five main sitting positions people use to meditate. If you choose to sit down, you’ll probably be cross legged. Leg stretches can be a good thing to do pre-meditation, especially if your hips and legs feel tight. Use a meditation cushion (or any cushion you have at home) and sit on it to feel more relaxed. You can also sit on your bed or couch for the same effect. Remember to keep your back straight but not too stiff so you still feel comfortable and to find a quiet place in your home or outside so you can let go of all your thoughts and feelings and not be distracted. Close your eyes and play relaxing music to keep your mind from wandering…
1 Quarter Lotus
Beginners will probably want to try this seated position. With your legs crossed in front of you, rest your feet on the opposite knee. Make sure your sitting bones are firmly on the ground.
2 Half Lotus
If you want to try a different posture, we suggest trying the half lotus position. Cross your legs but this time, have one foot resting on your opposite thigh.
3 Full Lotus
Flexible? Try the full lotus. Both your feet should rest on your crossed thighs. This is a more strenuous position so feel free to switch to the half lotus or the quarter lotus if your hips or legs start hurting.
Some people have trouble sitting with their legs crossed because their hips are too tight or because they’re not flexible. If this is the case for you, try the Burmese pose by sitting down with both feet on the ground.
Change it up with the Seiza pose, a kneeling posture. Beginners will need two mats, one on the floor unrolled and the other rolled and a block. Kneel on the unrolled mat and place the rolled mat between your calf and the back of your thighs. Sit on a block and start meditating.
6 Lying down
You can either use a mat or your bed but don’t fall asleep! This is not naptime, its time for mindful meditation. Make sure your palms are facing the ceiling and that your arms and legs are not squeezed to your body.
7 While meditating, keep in mind that…
- If you keep your eyes open, rest your gaze 2 to 4 feet in front of you;
- Your jaw shouldn’t be locked. Relax your muscles and even let it hang open a bit;
- Your chin should be slightly tucked in;
- Your shoulders should be relaxed, not up to your ears;
- Your spine is elongated, don’t slouch.
Inhale, exhale… Hopefully, your moment of contemplation, whether it is 5 minutes or 30, will be easier thanks to these comfortable meditation postures. Try a few of the sitting positions and switch to lying down if ever you want to try something different. The meditative posture world is your oyster.
Cover photo: Stephanie Moors | Unsplash