Postures for Meditation

By Ines Freedman

There are many positions we can meditate in: sitting, standing, walking and lying down. These

instructions focus on the sitting position, the most common position for formal practice, as it’s conducive to staying alert and relaxed. For those unable to sit, you may use the alternate option of lying down.

The aim of the sitting posture is to balance being upright and alert, with being relaxed. When exploring a sitting posture, we want to choose a method that is relatively easy. Choosing a method that looks good, but is a significant struggle defeats the purpose of meditation. What is most important is what you do with your mind, not what you do with your feet or legs.

Sitting Positions

Sitting on the floor is recommended because it is very stable. A very effective postures has been the pyramid structure of the seated Buddha. We can use a zafu (a small pillow) to raise the buttocks just a little, so that the knees can touch the ground. With your bottom on the pillow and two knees touching the ground, you form a stable tripod base. If you are on a hard floor, placing your cushion on a zabuton (a square padded mat) or blankets is recommended. (See Hand Positions below.)

Burmese style:

• The legs are crossed and the tops/sides of both feet rest on the floor.

• The knees should ideally also rest on the floor. Depending on your flexibility, it may take a bit of practice for the muscles to stretch and the knees to begin to drop. A cushion under the knee(s) can help.

• Sit on the front third of the zafu (if round), which helps keep your back upright.

• Imagine the top of your head being pulled upward towards the ceiling, which straightens your spine, then just let the muscles go soft and relax.

• There should be a slight curve in the lower region of the back. In this position, it takes very little effort to keep the body upright.

• If you sit more than 30 minutes a day, I recommend that you alternate which leg goes in front.