The posture we use for our meditation practice really depends on our personal preferences and physical abilities. Some people prefer to sit cross-legged while others like to lie down. The best meditation posture for your practice allows you to feel comfortable and relaxed while still being alert, grounded, and supported.
Below are some things to consider about your posture for your meditation practice:
Cushion, Chair, or Laying Down
When choosing a chair or cushion consider one that will support your back and allow you to sit with your hips slightly higher than your knees. This prevents strain on your back and knees.
If you choose a cushion, you may find it most comfortable to sit with your legs crossed and knees resting toward the ground.
To reduce back strain when laying down consider keeping your knees bent and resting on each other. Your feet would be a bit wider than your hips with your knees bent and falling toward each other. This way the small of your back will remain on the ground.
Keep Your Back Straight
When you sit with your back straight, either in a chair or on a cushion, you’re supporting your spine and also staying alert. If you allow yourself to slouch, it can cause back strain, and also be too relaxed for your meditation practice.
When sitting with your back straight think of a thread being pulled from the top center of your head up toward the sky and your tailbone rooting into the earth. This helps elongate your spine and activate your core to support your spine.
Relax Your Shoulder for the Best Meditation Posture
No matter the position you choose, even if you’re laying down, you want to make sure your shoulders are relaxed. That means they are not shrugged up toward your ears.
Also, make sure that you’re not slouching or hunching forward. Instead, let your shoulder blades rest backward as though you’re thinking of tucking them in your back pockets. When you let your shoulders drop you’ll most likely feel the tension release from your neck and shoulders.
This allows you to relax in your meditation practice more effectively
Rest Your Hands
You can choose to have your palms facing up or down. Some people like to hold their thumbs to certain fingers. The idea of having your palms facing up is that you’re open to receiving throughout your practice.
Place your hands in your lap or on your knees.
If you are focusing on breath work you may choose to have one hand over your heart and the other over your stomach feeling the rise and fall of your belly and chest.
Relax Your Jaw & Facial Muscles
This is a great reminder for all of us. We are constantly tense in our faces and it’s not easily noticeable for most of us. Consciously relax your jaw and between your eyebrows, and allow your tongue to drop away from the roof of your mouth.
This conscious relaxation is an important part of having the best meditation posture. Each muscle affects another and as you start to relax you’ll notice how they all intertwine and are part of your posture.
Keep Your Eyes Closed or Open
There is no right or wrong way to have your eyes while you meditate. You can choose to keep them closed as you go through your practice. Or you might prefer to focus on a set point or particular object.
The important thing is that you aren’t distracted by movement in your surroundings. You want to be able to maintain focus on your practice.
Overall Best Meditation Posture
What is most important is that you’re relaxed and comfortable during your practice while maintaining a stable and alert posture.
How do you feel most comfortable during your meditation practice? Share in the comments below!
Check out my article on What Regular Meditation Has Brought to My Life and My Mind.