An estimated 200 million to 500 million people meditate worldwide, and that number continues to grow as more people realize the benefits of meditation. But there are some practical considerations before you start meditating, such as what the best meditation position is for you.
Meditation can bring many benefits to your life. Benefits include enhancing self-awareness, reducing stress, and increasing patience. However, not all meditation positions are accessible for everyone, as people think you need to sit a certain way to meditate.
The good news is that there are many different meditation positions. Read this guide to learn more.
Meditation Position Considerations
People often picture a specific meditation position in their minds, such as from its origins in locations such as India. However, there are many different meditation positions to try. No one position works best for everyone, but it is important to consider these factors when meditating:
- Your position sets the intention for your practice
- You should stick to one position if you can during your practice
- Find a comfortable position from the beginning so you can focus
- Follow the tips for the specific position
When picking a meditation position, the most important factor is that you do not want to feel pain or discomfort. You will end up moving more often and could lose focus on your practice.
You should follow the recommendations for the meditation position you pick, such as keeping a straight spine. It will help you get the most out of the position and stay alert throughout the meditation.
Common Seated Meditation Positions
When you first start meditating, it can be easy to fall asleep or lose focus. Seated meditation is one of the most common ways to meditate. You can maintain more awareness, stay awake, and not worry about processing extra movements like walking meditation.
Cross-legged on Floor
One of the most common seated meditation positions is cross-legged on the floor. People sometimes use a yoga mat, cushion, or blanket to ensure they sit upright on their bones.
You can sit cross-legged or try a specific leg pose like the quarter lotus position, half-lotus, or full lotus position. There are also various meditation hand positions, such as the different mudras, but generally, hands rest on the knees with palms to the sky.
Another option is to sit in a kneeling pose, sitting back on your feet. It can be more comfortable than a cross-legged position for some people. You can place a blanket or pillow under your knees or between your legs and sit bones for extra comfort.
Sitting on the floor with an upright spine is uncomfortable for many people, especially when they first start meditating. Another popular meditation option is to use a chair for mindfulness or meditation practice. You can meditate in any chair, which means you can access this meditation even when on the move.
However, you could also pick a meditation chair with back support, specifically designed to support your meditation practice. You are more likely to have a positive meditation experience that supports you and the practice with a meditation chair. Some meditation chairs are portable so that you can stay consistent with your practice.
Supported Seated Positions
If a specific seated meditation position appeals to you, but you need more support, consider meditation position support. You can use a wall, cushions, or specifically designed meditation support. There are a variety of quality accessories to help your practice, such as meditation support blocks.
Meditation blocks can help alleviate hip, back, knee, and leg pain while in a cross-legged position. You can also use them for other positions, such as in yoga.
Other Meditation Positions
You do not have to sit down when meditating. There are other types of meditation positions that you can try. Some people use different meditation positions for their practices, depending on the day and what they want to focus on.
Lying Down Meditation
It is acceptable to lie down on your back to meditate, as long as you can easily breathe and keep your spine straight. You can use support in this pose, such as a blanket or accessory. However, it is easier to fall asleep in this pose.
Standing or Walking Meditation
Some people find standing or walking meditation helpful, especially if they spend most of their day sitting. You can keep a soft knee bend and focus on lengthening the spine.
There are different running or walking meditation approaches, but the general idea is to stay aware of your body sensations and observe them without judgment. You also get to spend time outdoors with this meditation.
Prepare to Meditate
While there are a variety of meditation positions, posture remains vital in all poses. For sitting meditation, there are seven guidelines to help you focus on the correct position from the beginning of the practice. These are:
- Choose a comfortable seated pose to focus
- Keep your spine as straight as possible
- Rest your palms down for grounding or face up for energy
- Keep your shoulders relaxed, drawn down away from your ears
- Tuck your chin in slightly to lengthen your neck
- Unclench your jaw such as by placing your tongue against your top teeth
- Meditate with gently closed eyes or keep them open but unfocused
Some of these factors can be applied to other meditation positions too. Also, wear comfortable clothing, have the right accessories, and schedule a time and a peaceful place for optimum results.
The Best Meditation Position
You do not have to sit in a certain way to meditate. There are a variety of different meditation positions, so you can find what works best for you. The most important part of any meditation position is that you are comfortable and can focus on your practice.
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