A Step-by-Step Guide to Finding Your Meditation Posture

Here’s a step-by-step guide on finding the perfect meditation posture, enabling you to enhance your mindfulness practice and live a more mindful life.

In today's fast-paced world, mindfulness meditation has become a valuable tool for health professionals and individuals seeking a more mindful life. Finding the proper meditation posture is essential to facilitate a relaxed and focused state of mind. This step-by-step guide will explore various postures, including sitting in a chair, using a cushion, using a bench, and even laying down. So, let's dive in and discover the perfect posture for your meditation practice.

Step 1: Find a Quiet and Inspiring Space

Before you begin your meditation practice, it can be helpful to find a quiet and inspiring space. This space should be free from distractions and allow you to feel calm and centered. Consider adding elements such as candles, plants, or meaningful images to create a contemplative environment. You can choose to sit for as long as is comfortable or set a timer for your desired meditation duration. If you’re a beginner, start small by first sitting for a few minutes and then lengthening over time - daily practice is more important than long durations once in a while. You can meditate in silence or try guided practices such as mindful breathing and the body scan with essential guidance to get you started.

Step 2: Find Your Meditation Posture

Chair Meditation Posture

If you prefer sitting in a chair for meditation, follow these instructions:

1. Choose a sturdy and comfortable chair that allows you to sit with both feet flat on the floor.
2. Sit toward the front of the chair, ensuring your back is straight but not rigid. 
3. Make sure your hips are above your knees. You can sit on a blanket or cushion to raise your hips. 
4. Rest your hands gently on your lap or thighs, whichever feels more comfortable.
5. Relax your belly, allowing it to soften and expand naturally with each breath.
6. Lengthen your spine, feeling like it's growing tall towards the ceiling.
7. Relax your shoulders, allowing them to drop away from your ears.
8. Gently tilt your chin downward, maintaining a neutral and relaxed position.
9. Imagine a light lift from the crown of your head, promoting an upright posture.
10. Cast a soft gaze a few feet before you, or close your eyes if that is comfortable.
11. If you experience back pain, consider using a lumbar support cushion or adjusting your chair to provide adequate support.  

Cushion Meditation Posture

If you prefer a more traditional meditation posture on a cushion, follow these instructions:

1. Place a meditation cushion, such as a zafu, on the floor. For added comfort, place the cushion on top of a blanket or larger cushion, also known as a zabuton. 
2. Sit cross-legged on the cushion, ensuring your hips are slightly above the knees.
3. Rest your hands gently on your lap or thighs, palms facing up or down.
4. Keep your back straight, engaging your core muscles for support and relaxing the belly.
5. Relax your shoulders and allow your chest to open up.
6. Tilt your chin slightly downward, keeping your neck aligned with your spine.
7. Cast a soft gaze a few feet before you or close your eyes if that is comfortable.
8. Imagine a light lift from the crown of your head, maintaining an alert yet relaxed posture.

Bench or Cushion Between the Legs Meditation Posture

For those who prefer using a zazen bench, here's how to achieve a comfortable posture:

1. Kneel on a cushion or folded blanket, placing the zazen bench in front of you or a cushion in between your knees.
2. Sit back on your heels and position the bench under your sitting bones.
3. Adjust the cushion or bench's tilt to find a position that supports an upright spine.
4. Rest your hands on your lap or thighs, whichever feels most natural.
5. Relax your belly, allowing it to expand and contract with each breath.
6. Lengthen your spine, keeping it straight but not rigid.
7. Relax your shoulders, letting them drop away from your ears.
8. Tilt your chin slightly downward, maintaining a relaxed and neutral position.
9. Rest your eyes on a point a few feet before you, or close your eyes if that is accessible.
10. Visualize a gentle lift from the crown of your head, promoting an attentive posture.

Laying Down Meditation Posture

If you prefer to meditate while lying down, follow these instructions:

1. Find a comfortable and supportive surface, such as a yoga mat or a padded surface.
2. Lie down on your back, keeping your legs straight and slightly apart and let your feet rest to the sides.
3. Rest your arms alongside your body, palms facing up or down.
4. Allow your entire body to relax, sinking into the surface beneath you.
5. Soften your belly and release any tension in your muscles.
6. Keep your spine naturally aligned, avoiding excessive arching or slouching.
7. Let your shoulders and neck rest comfortably on the ground.
8. Place a small pillow or bolster under your knees for added support, or rest your legs and knees bent on a chair.

Mastering the proper meditation posture is essential to cultivate a meaningful and effective mindfulness practice. Whether you sit in a chair, use a cushion, a zazen bench, or lay down, remember to prioritize comfort and alignment while maintaining an alert and relaxed state. By consistently practicing mindfulness meditation with the correct posture, you can experience its profound benefits and better sustain your practice over time.

 Michael Apollo MHSc RP is the founder of the Mindful Society Global Institute. Prior to founding MSGI in 2014, he was the Program Director of Mindfulness at the University of Toronto. He is an educator, licensed mental health clinician and certified facilitator in Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy.

Disclaimer

The content in our blogs is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health provider with any questions you may have regarding your mental health.