Simple guidelines for seated meditation: not all meditation has to be done sitting down. Read our guide to the meditation positions of standing in this article: simple guidelines for seated meditation.
However, there are many variations to sitting meditation, so this article is dedicated to looking into those in more depth.
The most important thing to maintain when meditating is alert comfort. If you are uncomfortable or in pain, you will not be able to meditate properly.
Simple Guidelines for Seated Meditation
When you become more experienced at meditating, you can indeed learn to sit with pain. But when you first start, you’ve got enough on your plate to just work on quieting the mind.
So follow simple guidelines for seated meditation; don’t try to be a hero, and start with the lotus position. Be mindful, and choose the best position for your stage.
1. Sitting On a Chair
For beginners, a chair is an ideal meditation seat, especially for those experiencing discomfort with cross-legged positions.
Sitting forward on the chair, with buttocks at the edge, maintains proper posture. Forming a right angle with the legs and ensuring flat feet on the floor for stability.
The back should not lean against the chair, and a wedge-shaped cushion can provide additional support. It's crucial to sit up straight with a slight tilt of the head downward.
This position minimizes knee strain and discomfort, offering a stable and comfortable foundation for meditation.
The chair becomes a supportive tool, facilitating focus and ease for those navigating the initial stages of meditation practice in a Western context.
2. Sitting Cross-legged
This isn’t a good position for meditating. This is because a good meditation position is grounded, so you feel as steady as a mountain.
This usually involves having at least three points of contact with the floor. Sort of like a tripod as guidelines for seated meditation.
When sitting cross-legged, our knees are usually raised, and our feet and bum are very close together, forming a single unstable point of balance.
If you must sit cross-legged for meditation, then make sure you wedge as many blocks as possible. Or cushions as necessary under your knees. So that you are stable and can’t wobble from side to side.
3. The Burmese Position
Transitioning from a chair to sitting on a cushion is a recommended meditation posture. Designed for optimal support, meditation cushions facilitate an elevated back, enhancing spinal alignment.
One leg is positioned forward, with the thigh at a 45-degree angle and the shin straight across. The other leg mirrors this placement, creating a stable foundation.
The three points of contact with the earth—the bum on the cushion and both knees—ensure solidity, and the shins provide additional support.
Stability is essential for a successful meditation practice. If the position feels less secure, focusing on muscle release and flexibility is beneficial.
Alternating leg positions during multiple sessions promotes balance and comfort in this meditation posture.
4. The Lotus Position
Unless you’re already comfortable doing the lotus position, that probably isn’t going to be the case unless you’ve done plenty of yoga.
This is almost certainly going to be an unsuitable position for meditation. The lotus position is similar to the Burmese position, but your feet are pulled in and up so they rest on your thighs, near your groin.
Simple guidelines for seated meditation. It can put a great deal of strain on your knees and thighs and become very painful after a short time (see simple guidelines for seated meditation).
When doing the lotus position for meditation, it’s normal to sit on a cushion, similar to the Burmese position, with your knees forming two earth contact points.
In Conclusion
Adhering to simple guidelines for seated meditation lays the foundation for a fruitful and sustainable practice.
The choice of a comfortable position, mindful awareness of body posture, and a focused mind on breath or a chosen point contribute to a transformative meditation experience.
By embracing these guidelines, practitioners can unlock the profound benefits of meditation, fostering inner peace, mental clarity, and overall well-being.
The journey into seated meditation becomes not just a practice but a journey towards self-discovery and holistic health. You may also like: The Importance of Meditation in a Healthy Life
COMMENTS