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Correct Meditation Postures - A Comprehensive Guide

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by Team Idanim
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Meditation Postures

People meditate for many reasons, but it is mainly done to gain a sense of calm. Now, imagine that you are determined to start meditating. You sit down but all you have on your mind is that your legs or your back are in pain.This indicates that there is a problem with the way you meditate. A correct meditation posture is nothing more than a comfortable position that relaxes your mind and helps you to let go of your worries. While we aim for comfort, it's okay to adjust your position if you ever feel a bit uncomfortable. Our bodies are all different, so finding what works best for you is important.

Now, moving a little during a certain meditation posture is okay, but try not to act on every little impulse. It's all about finding a balance between stillness and comfort. Some traditions emphasize on the importance of sitting still, which helps build and strengthen your alertness and awareness. But, hey, let's not get too strict about it. We're aiming for a nice blend of staying still and staying comfortable.

It's also important to pick clothes that make you feel comfortable. You want something that lets your body move and stretch without any tugging or pulling. Say no to tight stuff like jeans! Instead, go for cozy options like yoga pants, gym shorts, and a soft cotton t-shirt. When your clothes are comfy and let you move freely, your body can relax better. Tight clothes might distract you or make it hard to sit or stretch the way you want. Also, feel free to take your favorite blanket and keep the temperature warm and cozy - not too cold, not too hot.

Let's explore this balance together. Every moment of stillness helps us on our way to being more focused and aware. Find your inner peace and improve your meditation practice with the right meditation postures. Whether you're doing meditation for beginners or an experienced meditator, our comprehensive guide on correct meditation postures will help you achieve a deeper level of mindfulness and relaxation. Read on to discover the tips and tricks to find the best meditation position for you and elevate your meditation experience.

What are the Different Meditation Positions?

We start with the simplest meditation postures and then towards a few technical ones. This will help people who have just begun to meditate and also those who have been meditating for a long time but are still unable to find the best posture for meditation for themselves.

  1. 1. Sitting in a chair - One of the easiest meditation positions for beginners or anyone looking to start their pace at meditation. All you have to do is, find a chair and sit in it with your back straight and your feet touching the ground. This is also a suitable meditation posture for people who find it challenging to sit on the floor. While meditating in this posture, you just have to pay attention to the alignment of your spine. It should be straight. You can also use a pillow for more support. This meditation posture strengthens your back muscles and prepares you for more unsupported postures.

Sitting on Chair Meditation Posture

  1. 2. Leaning your back against the wall - This is a sitting position for meditation that supports your back. It can be done while leaning back against a wall. You can cross your legs or extend them out in front of you, whichever you feel is most comfortable. A cushion or a blanket under you will also help you achieve a comfortable meditation posture. This is one of the sitting meditation positions that builds lower back and aligns your spine.

Leaning Against Wall Meditation Posture

  1. 3. Kneeling down -Meditation postures do not have to be as complicated as they sound.. Kneeling down is one such meditation posture. All you have to do is, bend your knees on the floor. You can take support between your knees and sit with your back straight. You can bring a pillow or a blanket. This takes off the pressure from your knees or ankles, and transfers it to your buttocks, making the meditation pose easier to hold.

Kneeling Down Meditation Posture

Now, let us explore some meditation poses that do not require any support.

  1. 4. Happy Pose -One of the simplest sitting positions for meditation. Remember how much you liked sitting on the floor as a child cross-legged? This is precisely the same. All you need to take care of is your back being straight. Your hands can rest anywhere on your lap.

Meditation Posture: Happy Pose

  1. 5. Burmese Pose -This is just another variation of sitting cross-legged meditation postures. All you need to do is bring the heel of your left foot towards your right thigh, in a way that it should be touching your thigh, and your right foot should lie gently on the left foot. You can allow your hands to rest inside your laps or on the top of each thigh. It is for you to decide. This is one of the best meditation positions for those looking to practice physical limitations.

 Meditation Posture - Burmese Pose

  1. 6. Quarter Lotus - This is one of the sitting meditation positions for increasing awareness and attentiveness. To get into this pose, cross your legs in front of you, keep your left foot on the floor below your right thigh, cross your right foot over and let it rest on your left calf. In simpler words, instead of keeping your left foot on the ground or on the right foot, keep it on the opposite calf. People looking for meditation poses for beginners can include Quarter Lotus in their meditation sessions as this pose helps strengthen your back and brings agility to your body. And as usual, your hands can be kept as you may like.

Meditation Posture - Quarter Lotus

  1. 7. Half Lotus - This is one of the meditation postures that requires extra focus. This meditation pose is suited for people who want to prepare themselves for deep meditation practice. This pose is almost similar to the quarter lotus pose. The only difference is that when you cross your right foot, you rest the foot on the left thigh instead of the calf.

Meditation Posture - Half Lotus

  1. 8. Full Lotus - People looking for beginner friendly meditation postures can definitely add full lotus in their routines as it is the best meditation posture to increase circulation in the lumbar spine, nourish and tone the abdominal organs, strengthen the ankles and legs, and increase flexibility in the hips.

    Full lotus is one of the meditation postures that goes beyond just improving the flexibility of the hips. This meditation posture is well suited for people who do deep meditation practices. You rest your left foot on the right thigh and your right foot on the left thigh in this pose. Your hands can remain wherever they may suit you.

Meditation Posture: Full Lotus

  1. 9. Laying down - There are no specific instructions to perform this meditation posture. All you have to do is lay down on a surface making sure your back is straight.

Laying Down Meditation Posture

A quick tip: You can use a cushion or a blanket to support you at any point you feel disdainful or uncomfortable doing these poses.

This was all about the meditation postures. People looking for meditation for beginners can try these sitting meditation poses. You can also meditate while standing. You can either rest your feet on the ground and join your hands near your chest or keep one foot on the ground and the other on the thigh of the opposite leg, making a triangle-like shape and joining your hand above your head. These meditation postures will stretch your body and relax any tension from your muscles.

Standing On One Leg Meditation Posture

We have discussed six different meditation postures to help you with your meditation journey to achieve calm and peace in your life. Let’s take a look at a few more pointers other than the poses that can make your meditation experience smoother and more comfortable.

  • Choosing the right time -Choosing the right time is not about doing meditation in the morning or evening. It is more about consistency. Choose a time or a situation and be consistent. It will help you deepen your practice every day.

  • Choosing the right environment - Choosing a place free of distractions is also very necessary while meditating. The place should be silent enough for you to be aware of your breathing.

How to Find The Right Pose For You?

Finding the right meditation posture or a particular pose is very subjective, though you can start by slowly developing the habit by sitting on a chair while meditating and working your way up. Most of the meditations require sitting still while only a few might allow you to change positions if there is any numbness or pain. If you’re looking for the best posture to meditate, always remember to straighten up your back and in alignment of your spine. Start by trying different meditation postures. It might seem difficult initially and maybe painful but you will get there.

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