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?
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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

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. 
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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