Proper Meditation Postures are Essential for Quieting the Mind

Meditation Position 1.

The first of the meditation postures depicted here is that of the full lotus posture. For several reasons, this position is most desirable if one may do so for approximately 30 minutes without experiencing significant discomfort. It should be noted and remembered, however, that discomfort is something that just about everyone that meditates experiences. How we relate to pain in our posture is important.

Pain can be a driving factor that we can focus on as part of the meditation, and actually help quiet the random thoughts of the mind. We should not expect to be completely comfortable all of the time. On the other hand, we should find a position that we can take regularly without extreme discomfort. Sometimes, it is just a matter of time and practice until we are able to sit comfortably in a position that was once very painful.

The full lotus position is desirable as it draws each of the limbs to the centerpoint of the body in the lower abdomen or stomach. The hands should rest atop the bottoms of both feet and the feet should rest on the opposing leg’s thigh. This gives the posture a very solid and stable feeling, and helps us maintain a straight and upright back throughout a sitting.

When breathing remember to let the belly out as you breath in to allow the lungs the proper intake of air. On the exhalation, bring in the belly and abdomen. Breathing from the belly is more effective and natural that attempting to breath from the chest, which is often what people try to do. It may seem a little unusual to begin with, but will start to feel more natural as time goes on and will draw your concentration into the natural centerpoint of the body in the lower abdomen.

If you can’t quite manage a full lotus position, try resting just one foot atop the opposing leg’s thigh and the other foot underneath the other leg.

Another posture is the quarter lotus, where instead of resting on the thigh of the other leg, the foot rests on its calf.

The Burmese posture allows one to rest both feet on the mat along with the knees. This is a common posture in Burma and Southeast Asia.

The traditional Japanese sitting posture is on the knees with a cushion to relieve the weight placed on the knees and ankles.

A small bench can help a great deal if the regular sitting posture is found to be too uncomfortable.

If none of the other positions are desirable, a chair may be used as an alternative provided the back is held straight.