Sitting Meditation

Meditation is easy to learn and soothing to practice. The more you meditate, the easier it is. Follow these tips to let meditation work for you.

10 Tips for Finding Your Meditation Position

Kneeling meditation with a zafu cushionKneeling with a Zafu

Meditation practice has distinctive health benefits. Most people, by far, use a sitting or kneeling position while meditating. There are other ways to meditate—walking, standing, and even lying down all can be useful in meditation practice. For beginners in meditation, the sitting position is probably the best way to start learning to meditate. 

See the Simple10s article about Meditation Breathing and the article about Meditation Posture to learn more fully how to meditate.

10. Find a Place for Stillness
All meditation begins with stillness. Find a quiet, calm place where you can sit, uninterrupted, for at least half an hour. You do not need candles, incense, or music to do this. In fact, these things are usually a distraction.
Easiest Position
9. Sit In a Chair
The easiest way to get started with meditation is sitting in a chair. If you are older, or less flexible, sitting on the floor can be downright painful. You do need to modify the chair for meditation. The easiest way to set up a chair is to raise the back legs about an inch. Place a block of wood or thick books under the back legs. This creates a slight angle to the seat that will allow you to find the correct posture for sitting meditation.
Sitting On the Floor

8. Full Lotus
The full lotus has traditionally been considered the best position for meditating. Basically, it connects to the ground in three places—the buttocks, and both knees. This is a very stable position and best for grounding energy when meditating. For the full lotus, place each foot on top of the opposite thigh. The soles of the feet are then pointing upwards. This position is very balanced and symmetrical. However, it is only for those with very flexible limbs. If you feel a lot of pain, don’t force it. If you will be on the floor, sit on a rug, a meditation mat, or a zabuton. 
7. Half Lotus
Most people find the half lotus to be easier and more comfortable than the full lotus. Place one foot on the opposite thigh, sole pointing upwards. The other leg is bent under, with the foot on the ground. This comes close to the full lotus in balance and stability. Again, though, if you find this position to be painful, don’t force it.
6. Cross Your Legs
Sitting cross-legged is the most stable and grounded position for meditating. if you cannot do the full- or half-lotus, the common cross-legged position is the next best. Sit on the floor with the legs bent, ankles crossed, feet tucked under—the same way children everywhere sit. Then straighten your torso and relax into meditation posture. You may find that sitting on a zafu meditation cushion is helpful.

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More About Meditation
Meditation: How To Breathe
 Sitting Meditation Basics
 Walking Meditation Basics
 Benefits of Walking Meditation
 Meditation Posture
Kneeling

5. Kneel on the Floor
Kneeling is another traditional meditation position. If the lotus positions are too uncomfortable and sitting in a chair seems too high, kneeling is another option. The most traditional, but least comfortable, is to kneel directly on the floor. Knees are down, feet are pulled together, buttocks are resting on the heels.
4. Kneel With a Cushion
A common kneeling position uses a firm cushion to support the weight of the body. See the artwork at the top. Special, thick and firm cushions, called zafus, are placed between the legs. The buttocks rest on the cushion instead of the heels. Finding the right cushion is important. You can find zafu meditation cushions for sale online. 
3. Kneel With a Stool
Some meditators prefer to kneel using a meditation bench. This is a small stool, usually made of wood. The feet and legs slide under or to the sides. Knees are on the floor. The buttocks sit on the stool or bench. It’s important to get the right height. If it’s too low, you will slump. If it’s too high you will over-arch. Getting the correct meditation posture is essential for comfortable and enjoyable meditation.
Also for Meditation

2. Rest the Hands
As you meditate, your hands will be in your lap. Hands may rest on each thigh, usually palm down. Or, more commonly, hands are resting on the lap. Place palms up, the left hand on top of the right hand. The important part is to make sure that your arms are relaxed. If you have a long torso, you may need to support your hands on a cushion or on a blanket. As you gain experience in meditating, there are additional hand positions to try.
1. Be Aware and Relax
Meditating is being aware and relaxing at the same time. Meditation is this:
  • Take your awareness through your body.
  • Pay attention to one body part at a time.
  • Let each area relax—feel the muscles soften and lengthen.
  • Breath and count.
Pay particular attention to stress points, but bring your awareness in turn to the:
  1. Feet and legs,
  2. Thighs and hips,
  3. Back and rear,
  4. Shoulders,
  5. Back of the neck,
  6. Head, jaw, forehead.
Breath and count as you go. Now you are meditating.
Meditation sessions don’t have to be long, but are best done regularly. The most benefit will be from practicing every day. You might want to start off with about 5 minutes for the first few sessions, then increase to work your way up to about half an hour a day.
You might enjoy finding others who meditate, or join a Buddhist meditation group. It is probably best to practice under the guidance of a teacher who can observe and correct any problems.

If you liked this Simple10s article, you might also enjoy How to Do Walking Meditation.
To learn more about breathing, try this article: 10 Simple Steps to Breathe and Meditate.
Author: Karla Beatty About

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