The most frequent image that comes to our minds when someone says the word ‘meditation’ is that of a person sitting with their eyes closed & legs twisted like a pretzel. However, we don’t have to sit in some yogic position, such as full lotus or half-lotus, in order to practice meditation.
The truth is, the most important thing is what one does with the mind during meditation and not the position of the legs or the body. In fact, I always tell my students the most important thing is – COMFORT.
You want to find & maintain a comfortable position because if you are uncomfortable during your sitting your awareness will be on the body & you will not be able to meditate properly. So, below is a list of a few different styles you can try:
FULL LOTUS – In this position both feet are pulled up onto the thighs. This position is often recommended only because it is the most stable.
HALF-LOTUS – In this position one foot is pulled up onto the thigh while the other is on the floor under the opposite thigh. Now, if you can sit half-lotus & want to work your way up to sitting full lotus there is an exercise which you can do. And that is to alternate which foot you have pulled up onto the thigh during your meditation sessions. For example: if during your first sitting you have your right foot up on your left thigh, then during your next session sit with your left foot up on your right thigh. Given enough time you will stretch & work your tendons & muscles so that they will become flexible enough for you to pull both feet up on both thighs in the full lotus position.
BURMESE STYLE – This position is probably the simplest of the floor sitting styles; and will be even easier if a Zafu (small sitting pillow) is used. The zafu will slightly raise your hips taking pressure off the knees. In this position, one foot rest in front of the other on the floor; and the legs and knees rests on the ground, as well.
SEIZA – This is a position often taken & seen by Zazen (Zen) Meditators. This is simply a kneeling position. In this position you can kneel on either a bench, cushion, or your haunches.
If none of these positions suit you, don’t worry about it – you can MEDITATE IN A CHAIR.
And yes, you can even meditate LYING DOWN. However, this usually isn’t recommended for beginner’s as the natural tendency for a body that’s relaxing is to fall asleep. That’s not necessarily a bad thing; your body may need the rest.
However, meditation is not a way to zone out & relax to the point of sleep. Meditation is sitting with awareness & attentiveness. It is allowing the moment to be as it is; & about being alert to whatever arises.
So, try these positions out & see which one feels right to you. If you are uncomfortable in any of them, you should see that as a sign that you have not found the correct posture for your body. Again, don’t worry about the specific position, as it’s comfort that’s going to help you cultivate a long-term practice.
May your days always be filled with love, happiness, & peace,
~ Anthony Profeta
