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Meditation Posture
​—by Karla Beatty

Calm meditation calls for staying still in one position for long periods of time. Want to find your best comfort zone posture?
High quality yoga accessories at great prices!
Meditation Cushions for Sitting or Kneeling
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More About Meditation

Meditation: How To Breathe
Sitting Meditation Basics
Walking Meditation Basics
Benefits of Walking Meditation
Meditation Posture

Picture





Every time you don’t 

follow your inner guidance, you feel a loss of energy, 
a loss of power, 
a sense of spiritual deadness.   
             —Shakti Gawain

Picture

10 Tips for Comfortable Meditation Practice --by Karla Beatty

Woman sitting meditation in a lotus position with goo posture.

The calmness of meditation
practice can quickly be disrupted by tired, aching muscles. Balanced, relaxed posture is the key. However, we tend to go through periods of discomfort before finding the way to meditate comfortably. Thus finding a comfortable position is largely trial and error. 
Whether you sit on the floor or on a zafu meditation cushion, follow these tips to learn how to find your own correct meditation posture. 

1. Set Spine Upright
Think of your spine as a support column that weight, bones, and muscles “hang” from. The spine has three natural curves to it. Position your spine upright and:
  • Don’t exaggerate the curves,
  • Don’t lean forward,
  • Don’t lean backwards, and
  • Don’t tilt to one side.
Let the curves be relaxed, as if the spine were slightly S-shaped, front to back, never side-to-side. 
2. Relax the Back
Be aware of your spine as you allow your back to relax. In correct posture, there will be no stressed muscles. Tired, aching muscles indicate that the spinal posture or meditation position is not quite correct.
3. Relax the Shoulders
Shoulders, in the correct position, should remain relaxed and comfortable. Be aware of shoulder placement: slightly back and relaxed slightly down. If your shoulders are headed up towards your ears, send your awareness to the muscles of your upper back and let the shoulders drop. It should feel good.
4. Place Hands in Position
Hands need to be placed so that the arms stay relaxed. This depends on the type of meditation position you have chosen.
  • If you are sitting in meditation, place the hands in the lap, or supported by the knees.
  • If you are doing a standing meditation, allow the arms and shoulders to feel supported yet relaxed.
  • If you are doing a walking meditation, the hands should be slightly curled, and arms should gently swing.
Learn more about each of these meditation styles to find the proper hand position.
5. Balance the Head
The position of your head enables it to rest on the spinal column with little or no tension. You might want to gently shake your head—up and down; or left to right to release tension.
  • Look forward to something that is about eye level.
  • Ears above shoulders.
  • Balanced evenly left to right—no tilt.
6. Lengthen the Neck
The neck should be long and loose. Allow the head to rotate forward slightly. Send the crown or back of the head upward, thus making the neck long, loose, and open. Get a sense of how the neck seems to lengthen.
7. Pull In the Chin
Being aware of the angle of your chin helps to get the neck in position. Drop your chin so that it feels slightly tucked in. 
8. Relax the Face
The face, of course, is not part of posture. But when the head, back of the neck, and chin are in position, you will feel all of your face relax. Especially notice how the forehead and sinuses relax and open.
9. Avoid Slumping
Slumping happens when the back curves inward, like a “C” curve. It may feel comfortable at first, but it will quickly lead to back muscle tension and discomfort.
The usual causes of slumping are:
  • Sitting too low,
  • Having no tilt in the seat,
  • A posture habit of slumping.
Avoid slumping by improving the tilt of the pelvis—don’t tilt the hips back. If you are sitting meditation, set up a small tilt to the seat or to the zafu meditation cushion. For standing or walking meditations, pay attention to your core muscles in allowing the pelvis to center itself.
10. Prevent Over-Arching
Over-arching places an exaggerated hollow at the base of the spine. It’s more like an “S” curve. This can lead to tired, stressed back muscles and even pain in the lower back.
The usual causes of over-arching are:
  • Sitting too high,
  • Having too much slope in the seat,
  • A posture habit of arching the lower back.
Arching happens when the pelvis (think hip bones) protrudes forward. Get your seat or zafu meditation cushion in a more level position. 

Picture
Good posture is important for relaxed muscles and for breathing correctly in meditation. But the way we hold the body also has an effect on emotions and mental states. Good posture allows you to be relaxed and comfortable, and it also promotes your being alert and aware. It allows you to let go of the underlying emotional conflicts that can cause stress and tension.

If you liked this Simple10s article, you might also enjoy How to Do Walking Meditation.

To learn more about basic breathing, try this article: How to Breathe For Health.

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  • Home
    • Index of Articles
    • About
    • Disclaimer
    • Privacy Policy
    • Terms of Use
  • Meditation
    • Sitting Meditation
    • Walking Meditation Basic Techniques
    • Walking Meditation Benefits
    • Meditation Breathing
    • Meditation Posture
    • Breathing: On Counting Breaths
    • Practicing: On Meditation Practice
    • Bellows Breathing
    • Mindfulness of Breathing
    • Buddhism 101: The Grand Illusion
  • LifeStyle
    • Mind and Spirit >
      • How To Be Happy
      • Pope's Tips for a Happier Life
      • Happiness If-Onlys
      • What is Love
      • Psychic Protection in Crowds
    • Work Abundance >
      • Jobs Using the Internet
      • Be a Team Player
      • Time for a New Career?
      • Be More Productive
    • People Connection >
      • 10 Nice Things You Can Do for Your Neighbors
      • Live a Long Life
      • Mini-Tens >
        • Funny Tens >
          • Cheesy Pick Up Lines
          • Pick Up Lines for Scientists
    • Food for Life >
      • Lacy Baked Cheese Crisps
      • Healthy Snack Kale Chips
      • An Apple a Day
      • Become a Vegan
      • Tips for a Vegan Diet
      • Juice Cleanse
      • Juice Cleanse Recipes
    • Expanding World >
      • Travel First-Aid Kit
      • 10 Ways to Relieve Stress
  • Creative Arts
    • You Can Do It >
      • Oil Painting Brushes
      • How To Hold a Paint Brush
      • Painting with a Painter's Knife
      • How To Hold a Painting Knife
      • Use a Painting Knife: Textures and Marks
      • Sketchbooks for Artists
      • Be Creative With Your Photographs
      • Warm Up the Voice for Singing
      • How To Write A Haiku Poem
      • Listen to Music
    • Creativity Matters >
      • Traits of Creative People
      • Jobs for Creatives
      • Joyful Music
      • Funniest Songs
    • Arts Appreciated >
      • Vincent Van Gogh Insights into Creativity
      • Brilliant Quotes for Artists
      • History of Botanical Illustration
      • Haiku Poetry of Basho
  • Nature
    • Environment >
      • Sow Bugs in Vegetable Gardens
      • Sow Bugs and Diatomaceous Earth
      • Organic Pest Control
      • Organic Lawn Care
      • Feeding and Weeding Organic Lawn Care
      • Compost Tea
      • Making Compost Tea
      • 10 Steps to Organic Lawn Care
      • Ground Covering Plants
      • Electric Vehicles Benefits
      • Recycling Paper Benefits
      • Save Energy and Natural Resources
      • Wind Mill Turbines
    • Natural World >
      • Survive an Earthquake
      • Survive a Landslide
      • Tsunamis Start With Little Warning
      • Coyotes and People Encounters
      • Domesticated Insects
    • Your World Outdoors >
      • Spiritual Experiences in Nature
      • Natural Tick Prevention
      • Tailgate Parties Go Green
  • Well-Being
    • Self-Care Vitality >
      • Muscle Relaxation Head and Back
      • Progressive Muscle Relaxation
      • How to Breathe
      • Breathe Deeply Health Benefits
      • High Heels Are Hurting Me
      • Natural Skin Care Tips
      • Dry Brush Skin Exfoliation
    • Alternative Medicine >
      • Natural First Aid Kit
      • CoQ10 for Vibrant Health
      • Rhodiola, a Natural Herbal Alternative
      • 10 Natural Home Remedies for Bee Stings
      • Safe Tick Repellent
      • Natural Deodorants Lose Underarm Odor
    • Fitness Your Way >
      • Motivational Quotes for Fitness and Exercise
      • Cardio Exercise for the Lazy
      • Motivational Quotes to Lose Weight
      • 10 Ways to Boost Metabolism
      • Fatigue Fighters Boost Energy
    • Food As Medicine >
      • Foods That Fight Cancer
      • Honey as Medicine
    • Tens Devices >
      • TENS Units
      • Comparison of TENS and EMS
  • Contact