Life and stress go hand in hand. But to keep going, it is important to steal a few moments each day to unwind. Some quality ‘me time’ for you to keep aside all that tension wension, block all that shor sharaba and get in touch with your inner self. And you could achieve all this and much more through meditation. This calming process will aid in transforming you into a more centred, grounded and present version of yourself so that your mind and body are better equipped to tackle the daily grind.
To make the most out of your meditation sessions, it is of utmost importance that you maintain a good and comfortable posture. To help you out, we have curated a list of the best meditation postures for you to choose from. Let’s take a look.
Maintaining A Good Posture During Meditation
One of the most important aspects of meditation is maintaining a good posture. Meditation is all about concentrating on your thoughts and getting in sync with your inner self and none of this would be possible if you don’t feel comfortable or are in pain. Uncomfortable or wrong meditation hand poses may end up causing or intensifying back pain, joint pain, etc.
Your posture sets the intention for your meditation practice. When you stick to a specific posture (whichever you find most comfortable), your body will, in time, pick up a few contextual cues. This will help your body to understand that it is time to meditate so that you can get into the habit of meditating and transition into your practice with ease.
To decide the best meditation position for you, you should concentrate on the following factors:
- It should be comfortable enough and not unnecessarily strain your body
- It should help your body achieve a sense of stillness and stability
- The best posture for meditation you choose should keep your back as aligned as possible
5 Meditation Postures You Must Try Out
Taking that deep, relaxing chain ki saans is not quite possible if you are not physically comfortable. Thankfully, meditation is an incredibly flexible practice. If cross-legged posture is not your deal, you can meditate while sitting on a chair, standing or even while down. So put all those excuses to rest and start meditation using these 5 best meditation postures.
1. Quarter Lotus Position
This highly recommended meditation position is a great choice for beginners as well as people who have a limited range of knee and hip joint motion. The meditation sitting position is super comfortable and quite easy to get into.
- Sit with your knees bent like you are about to sit cross-legged.
- Now bring in your right foot and keep it on the calf of your left leg.
- Your left foot will be resting on the floor, nestled underneath your right leg.
- You can switch the raised foot if you want.
- Keep your knees lower than your hips.
- You can sit on the floor or use a yoga mat. You may also use a pillow or a cushion for extra comfort.
The meditation sitting position has two other variants:
- Half Lotus where you keep one foot on the inner thigh of the other leg. The other foot remains nestled underneath the raised leg.
- Full Lotus is an advanced meditation pose where you keep your left foot on your right inner thigh and your right foot on your left inner thigh. The right foot is above the left one and your knees remain rested on the floor.
2. Seiza Position
This best meditation position is a part of the Japanese tradition. Seiza, a Zen Buddhist meditation posture, means “proper sitting.” This position ensures that there is no pressure on the joints of your lower body while your back is straight and aligned. This meditation position is like a popped-up version of Virasana or Vajrasana.
- Sit and place a cushion, rolled-up towel or a yoga block between your thighs and calves. If you find it comfortable enough, you can get into this position without any support.
- Now, get into a kneeling position. The top of your feet will be positioned flat against the floor.
- Make sure to keep your back straight and your muscles relaxed.
- To support your legs, kneel on a cushion or a mat.
- If you need extra back support while maintaining these hand poses for meditation, place a cushion or a meditation bench under your buttocks.
Read 5 Free Meditation Apps to Help You Stay Calm
3. Sitting On A Chair
Meditating while sitting on a chair can be as good as meditating while sitting cross-legged. Plus, you can tweak this meditation position to maximise comfort. This posture offers more comfort and is especially helpful if you have less flexibility, leg ache or sore knees.
- Sit on the chair with your feet on the floor. Keep them about shoulder-width apart. Your shins should be perpendicular to the floor.
- Make sure you are sitting up straight. To ensure that your spine is upright, sit closer to the edge of the chair
- Try to avoid resting against the back of the chair to maintain good posture.
- Place a blanket or a cushion on top of the chair. This will help you tilt your pelvis and hips forward.
4. Savasana (Corpse Pose)
Traditionally, Savasana is practised at the end of a yoga session as this posture is extremely relaxing. Using this best posture for meditation is highly recommended for people with back injuries or if you plan on having a considerably lengthy meditation session. This posture can also be used to give rest to tired muscles between long sessions of sitting.
- Lie flat on your back and face upwards.
- Your hands should be stretched loosely by your side, resting on the floor. Your palms should be facing upward.
- Be extra vigilant when you are meditating in this position so as not to fall asleep.
- You can try to keep your knees bent while your feet stay flat on the ground (hip-width apart). This will help in taking off some more pressure from your lower back and also ensure that your meditation does not turn into nap time.
5. Standing Meditation
If sitting meditation pose makes your back hurt and lying down makes you sleepy, standing meditation is just the thing for you! A few experts suggest doing a body scan meditation while standing, if your sitting posture tires you out, or fails to help you focus.
- Stand upright while keeping your feet shoulder-width apart. Make sure not to lock your knees.
- Now, shift your feet in a way that your heels turn a little inward. Your toes should point (slightly) away from each other.
- Now, bend your knees a little.
- With each exhale, let your body root down through the feet. With each inhale, picture your energy being lifted out through your head.
- You can keep your hands on your belly. This will allow you to feel your breaths.
9 Tips To Help You Stay Focussed While Meditating
Find it hard to concentrate while meditating? These awesome trips can help you out:
- If you are a beginner, begin with shorter meditation practice sessions as you may find it hard to remain focused for longer sessions. Increase the length of your sessions gradually, as you begin to feel increasingly more comfortable.
- Choose a cosy and comfy spot that is free of noise and other external stimuli.
- If you think you need some external guidance, opt for guided meditation.
- Research suggests that your brain shrinks by 0.5% as the day proceeds. Hence, meditating in the morning may help you stay more focused.
- Setting a timer will help you focus on meditating without worrying about how much time has passed.
- Your breathing should be slow, smooth and steady. Be aware of the silence and stillness within you.
- Keep your eyes open during meditation, if that helps you concentrate better.
- If you cannot find a noise-free spot for meditation, use earplugs or noise-cancellation headphones.
- Let thoughts, feelings and sensations arise and pass as you maintain your hand poses for meditation without moving or fidgeting. The idea is to observe them and not block them.
The most important thing that you need to remember is that there is no wrong way to meditate. Choose a meditation position that will keep you comfortable and allow you to concentrate on your session. What you want to achieve through meditation is totally up to you. All you have to do is make sure that you are comfortable and ready to focus. Keep your expectations low for the first few days. It is only with practice that you’ll be able to ace this relaxation technique. When it comes to your physical and mental well-being, it always pays to #BeALittleMore kind and compassionate towards yourself!
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