Physical Meditation Postures
Sitting is the most typical posture for meditation practice. You may choose to sit on the edge of a chair, or near the back of a chair with a pillow behind your back. Or, you may choose to sit on the edge of a meditation cushion (such as a zafu) with your legs crossed in front of you, or to sit on your knees at the edge of the cushion. Whichever way you sit, there are a few basic principles to keep in mind:
- Find a position in which your hips are above your knees and your pelvis is tilted forward.
- Allow your spine to be straightened without being stiff, perhaps imagining a string gently pulling your head up towards the ceiling. Notice the natural curve of your spine.
- Plant the feet and/or legs on the floor and the hands on the thighs. This will give you a sense of groundedness during your practice.
- Relax the shoulders and open the heart.
The body scan is typically practiced lying on the back. Here are some tips for making this posture work for you:
If you can, avoid the temptation to practice meditation while curled up on a soft chair or couch. During meditation, we are increasing awareness of both the mind and the body. We are most open to this increased awareness when taking an intentional and dignified posture during the practice. However, do not allow the posture to become a barrier to your practice. If curling up on the couch is the only way you have the energy to meditate, then start with that.
Ultimately, the goal is to find a comfortable position in which your body is both alert and relaxed. You might imagine a sense of wholeness and strength in the body, visualizing yourself as a child of God who is loved and restored. You might also imagine your heart being opened to God during your meditation practice, allowing your physical posture to reflect this openness as you rest in His presence.
- Find a surface that is firm but comfortable, such as a yoga mat, soft rug, or firm mattress. Lie on your back with a straight spine--no pillow under the head. You might place a pillow or rolled blanket under the knees to alleviate any discomfort in the lower back if that is helpful to you.
- Place the heels 6-8 inches apart and allow the feet to fall naturally away from one another. Allow your arms to rest at your sides with your palms up, if that is comfortable for you.
- Expect a possible drop in body temperature during the course of the body scan. Consider putting a blanket over your toes or lower body to maintain warmth.
- Be intentional about maintaining alertness in this position, as we are generally unaccustomed to being relaxed and awake at the same time. You can keep your eyes partially open for the practice if it is helpful for you, or take occasional deep breaths to maintain alertness, or even hold one arm up at a ninety degree angle to help you stay awake. If you are feeling particularly sleepy, you might try practicing the body scan in a seated position rather than laying down.
If you can, avoid the temptation to practice meditation while curled up on a soft chair or couch. During meditation, we are increasing awareness of both the mind and the body. We are most open to this increased awareness when taking an intentional and dignified posture during the practice. However, do not allow the posture to become a barrier to your practice. If curling up on the couch is the only way you have the energy to meditate, then start with that.
Ultimately, the goal is to find a comfortable position in which your body is both alert and relaxed. You might imagine a sense of wholeness and strength in the body, visualizing yourself as a child of God who is loved and restored. You might also imagine your heart being opened to God during your meditation practice, allowing your physical posture to reflect this openness as you rest in His presence.