Allow your body to root down through your feet with each exhale. Imagine your energy lifting out through the crown of your head with each inhale. For added relaxation, place your hands on your belly so that you can feel your breath moving through your body. To do this, rest on the floor on bent knees. Your shins should be flat on the floor with your ankles below your bottom. You can place a cushion between your bottom and heels for more support and less strain on your knees.
If you do, try another meditation pose that allows you to be pain-free and feel relaxed. Be sure to root your weight back and down through your hips. This keeps you from putting too much pressure on your knees. You may find it easier to relax and release tension if you lie down.
This way your body is totally supported. To do this, lie on your back with your arms extended alongside your body. Your feet should be hip-distance apart, and your toes can be turned out to the side. If this is uncomfortable, modify the pose to support your lower back. Place a pillow underneath your knees to slightly elevate them while lying flat. You can also bend your knees and place your feet flat on the ground.
Posture is essential to meditation, but you can take a flexible approach to it. Start your practice while in a position that comes naturally to you. You may find that maintaining a specific posture helps you to set a positive intention or resolve for your practice.
The seven-point meditation posture is an approach to sitting while meditating. There are seven guidelines that you can use to help correctly position your body.
Approach the practice the same way that you approach your posture. Your body is actively engaged, yet there is a softness to it. Depending on how flexible your hips are, you can sit in quarter, half, or full lotus positon. You can also sit cross-legged with your hips elevated higher than your heels by sitting on a meditation cushion, towel, pillow, or chair.
You can use a cushion or meditation bench to get support in most positions. No matter how you sit, your spine should be as straight as possible.
If you tend to slouch forward or sway slightly backward, now is the time to gently remind yourself to come back into the correct posture. Continue to root down through your body with each exhale. Lift your body up and lengthen your spine with each inhale. Feel the line of energy that goes from the base of your spine out through the crown of your head. Keeping your spine straight will help you to stay alert.
You can rest your hands on your thighs with your palms facing down. You can also stack your hands in your lap with your palms facing up. To do this, place your right hand on top of your left hand with your thumbs gently touching. This hand position is said to generate more heat and energy.
Keep your shoulders relaxed and comfortable as your draw them slightly back and down. This helps keep your heart center open and your back strong. During your practice, check in with your posture from time to time. There are a few variations on sitting cross-legged on the ground, but all of them are best supported by having a formal meditation cushion. That said, if you want to grab some sturdy cushions and sit on those to get going, go for it.
Here you can sit on your meditation seat with your legs loosely crossed and both feet resting below the opposite thigh or knee. I recommend this method. This is a variation on the above.
Your legs are crossed with one foot resting on the opposite thigh. The other foot can fold underneath the top leg and rest below the knee or thigh. Your legs are crossed with both feet resting on top of your opposite thighs in Padmasana Lotus Pose. Just sit with both feet laying on the floor in this relaxed position, aka Sukhasana Easy Pose.
Instead of sitting with your legs crossed you can also kneel and place a cushion or yoga props between your legs. Finally, yes, you can use a chair if you need to.
No shame in it. Just be sure to sit away from the back of the chair and place your feet firmly on the floor, aligned with your hips and knees. Sometimes people ask if they can meditate lying down.
Having established this firm foundation it is important to lift yourself up through your spine. Traditional analogies say that your spine should be like an arrow or a stack of coins, one on top of the other. It is as if a rod could go through the top of your head and down through your bottom. You want to feel uplifted when you sit down to meditate. The simplest thing to do with your hands is to rest them on your lap.
You can drop your hands at your sides and pick them up at the elbow then drop them palms down on your thighs. I have tried to cross my legs and do my meditation , but i dont know what happens because my back does not stand straight for some reason.
Is there any exercise to be able to meditate sitting down? A yoga class would help, should you be set on sitting cross-legged, although in the meantime you might want to try a meditation bench. Your email address will not be published. Post Comment. This site uses Akismet to reduce spam. Learn how your comment data is processed.
The importance of meditation posture The first thing to learn in meditation is how to sit effectively. Bodhipaksa Bodhipaksa has been meditating since and teaching since around He is a Buddhist practitioner and teacher, a member of the Triratna Buddhist Order, and a published author. He launched the Wildmind website on November 11,
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