Safe and Sound Meditation Positions

As a long-time meditator I'd say that proper meditation positions and posture are important.

And as a physical therapist I've seen too much joint, disc, and muscle damage, and treated too many painful necks and backs suffering from easily correctable, poor general posture.

So let's make sure you do your meditation positions right.

As a general rule, keep your spine straight and hold your head up high while meditating.

A straight spine, aside from benefiting your vertebral joints, opens up your chest, eases the breathing process, and helps keeping you alert and awake during your meditation.

Sitting position

If you prefer sitting on a chair while you meditate, choose one with solid back support and make sure that your back doesn't slump. Sit up straight, and find a meditation position that lets you sit comfortably for the duration of your session.

Go to our section on meditation chairs and Zafu cushions for further advice.

Lying position

I generally don't recommend beginners to start meditating lying down. The position is too closely associated with sleeping, and you might doze off. Keep in mind the power of association in regards to meditation positions.

Instead of placing a pillow under your head, I recommend placing a large pillow or cushion under your knees because this placement scratches the sleep association while benefiting your lower back (lying on the floor without leg support exerts stress on the hips and lumbar spine).

I recommend the meditation pillows and cushions from Santosha Shop.

Kneeling position

If you meditate in the kneeling position, you will benefit from the support of a meditation pillow/cushion. In the long run, completely bent legs exert stress on your knee caps and menisci and may cause unnecessary wear and tear on the knee joint.

Kneeling position - Prayer

There's no scientific evidence to support that prayer in any way helps the person(s) being prayed for. But this doesn't matter because when you pray, you feel love and compassion because you are expressing positive emotions.

I usually begin my meditation with a short prayer for my family, wishing you all the best. These wishes automatically reflect back onto me because I feel these best wishes as I make them. Positive emotions are borne from our minds and actions, and that is what matters. In the end we are praying for ourselves. It sounds selfish but it's not. It's human nature.

Further recommendations - Positive Associations

Hand position: Choose based on your associations. It's really simple... If I'm sitting, I usually gently clasp my hands in my lap because it feels natural and I associate it with holding hands – friendly comfort. If I'm lying down, I usually place my palms against the floor/carpet for the same reasons.

When I pray, I firmly clasp or press my hands together to signify respect and humility. This sounds like a routine, but it's not. I'm just aware of what happens naturally.

Other associations:

• If you slump your back, you'll feel weaker than when you keep your backbone straight and strong.
• If you let your head droop, your self-esteem tend to droop with it. Not so when you hold your head up high.
• When you feel strong and positive, strong, positive emotions enter your awareness through your conscious emotions - feelings.

Take advantage of these positively associated meditation positions in your practice. Listen to your mind and body.

Return from Meditation Positions to Learning Meditation.

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