How to sit during meditation
Actualizado: 29 de abr de 2020
Before starting a meditation practice, it is of absolute importance to find a comfortable sitting position, where we can stay undisturbed for the length of the practice. Most importantly, you should be able to sit upright during the whole session.
One possibility is to sit in a comfortable chair; don't think that the impact of your practice will be less, because you aren't sitting in a classical position, on the floor. If you feel that it's too much of an effort for you to keep your back straight, using a chair or another supporting surface (like a wall or the back of a sofa) can make the difference between having a gratifying experience or feeling that meditation is a tormenting process. Obviously, we don't want you to feel like in the second case.
If you feel comfortable sitting on the floor, first experiment with the different alternatives available here. Sit with your legs crossed and make sure that your knees aren't higher than your hips. There are several variations:
- Sukhasana: sit crossed-legged with one leg in front of the other one, each foot under the opposite knee
- Siddhasana: flex one leg and bring the foot next to the pelvis (toward the perineum), do the same with the other leg and place the foot between the thigh and the calf muscle of the opposite leg
- Ardha Padmasana (half lotus): start like in the previous pose, but place the second foot on top of the opposite thigh
- Padmasana (lotus): both feet are placed on top of the opposite thigh
- Vajrasana: kneel down with your legs together and sit on top of your heels
- Virasana: kneeling down, bring the knees together and separate the feet, to sit in the space between them. If it's not possible to place the sitbones comfortably on the floor, use a blanket or a block to raise your seat
Do not try to mantain any of these postures if they aren't comfortable for you. Remember what I previously mentioned about this. It is of absolute importance that your body can stay relaxed during the meditation.
If you notice that your knees are too high and your back starts to round, use a cushion, blocks, a blanket or any other object available to you to elevate your seat from the floor. As I said before, it's very important that that the knees stay lower than the hips or as close to the same height as possible.
If you can't stay seated in one position for very long without feeling distracted or uneasy, it's preferible that you use the appropiate accesories to create a healthy posture. For example, using a chair will allow you to stay straight without forcing yourself and thus, experiment more positive sensations during meditation. If you use a chair or the wall, bring the lumbar spine closer to it, so that your spine stays long.
Finally, whatever posture you decide to take, adjust it in the right way, so the crown of your head stays over the base of the spine. Allow the shoulders to relax and liberate any tension from your face muscles and jaw. You can imagine your head floating above the rest of the body.