There are many misconceptions about what meditation is. One point of confusion is the difference between deep relaxation and meditation.
What Is The Best Posture For Meditation?
The best meditation posture allows you to relax your body and calm your thoughts without slipping into a subconscious state. For that reason, meditation is often done in a sitting position. However, meditation can also be done while standing, lying down or walking.
Sitting is often considered the best meditation posture because it allows for a certain level of relaxation. When you’re standing or walking, you might have trouble letting go. On the other hand, when you’re lying down, you might become a little too tranquil, and you could drift off to sleep.
Practicing in a variety of postures will help you become adept at meditation techniques no matter what you’re doing. With experience, you may be able to meditate while commuting by train, walking in the park, sitting at your desk or waking up in the morning.
Seated Meditation Posture
Some people believe that life force energy travels up the spine. As you awaken this energy, which is sometimes referred to as kundalini, you may feel pressure, tingling sensations and vibrations throughout your spine, head or chest. You can enhance the flow of this energy by sitting with correct alignment.
You should be comfortable while you’re meditating. For some people, sitting upright, whether on the floor or a chair, is awkward at first. Practice the different options for seated meditation so that you can find what works best for you.
When meditating, you should support the natural curve of your spine. Sitting on a cushion may help. If you do use a pillow under your tailbone, make sure that you sit in its center. If you perch on the edge, you may compensate by curving your spine in an unnatural way.
Once you have found a comfortable seated position, reach around your back and pull the tissue around your glutes out of the way. This will tilt your pelvis and create a more stable foundation on which you can rest comfortably. If you sit back on your tailbone, you’ll tend to hunch forward.
You may find it easiest to sit cross-legged. If you can’t do that, you can rest in easy pose, bringing one shin against one calf. Alternatively, you may sit in a chair.
Make sure that your limbs are supported no matter what position you take. Keep your feet flat on the floor if you sit on a chair. Place pillows or blocks under your knees if you sit cross-legged or in easy pose.
The Correct Position For Meditating Lying Down
Meditating while going to sleep is one way to enter dreamland in a relaxed state. Relaxing your muscles and focusing on your breathing can enhance your sleep quality. When you meditate as you fall asleep, you may wake feeling refreshed and energized.
This position is also helpful for beginners, who may have trouble focusing if they have to adjust their muscles to support themselves in other postures. Lying down while meditating may also be helpful if you’re emotionally exhausted or physically injured.
Lie flat on a wide surface. Imagine that your spine is made up of chain links. Straighten it out, keeping your feet hip distance apart.
Your hands should rest about a foot away from your hips with your palms facing the sky. They should be resting on the surface below you and not dangling down. Adjust your arms if you don’t have enough space to your right and left.
If you don’t want to fall asleep while you’re in this position, you can keep your knees bent and your feet flat on the floor.
Proper Posture For Meditating Standing Up
Bare feet can stabilize you and connect you with nature, especially when you’re outside. If you can go barefoot while meditating standing up, do so.
Begin by standing with your feet about shoulder-width apart. Concentrate on spreading your weight evenly through the sole of each foot. Although your arches may not touch the ground, every other quadrant of your foot will. Shift your weight from side to side and front to back until you feel centered.
Your toes help you balance. Lift them and spread them out in the air. Then, return them to the ground, feeling each toe touch the surface below it. Extend them to a comfortable length and width.
Stand tall, focusing on extending each side of your ribcage. Imagine that there’s a line from the top of each hip up to your armpit. Lengthen these lines without arching your back or jutting your chest out.
To make sure that your lower back is straight, soften the knees and tuck in your tailbone gently. Envisioning a string pulling up at your crown will help you elongate your neck without tucking or sticking out your chin.
When you’re in the correct posture, your nose should be aligned with your belly button. Your back and neck will click into place when your crown lines up with your perineum. In the proper position, your spine will feel like it’s floating effortlessly, and you won’t have to focus on using your muscles to hold yourself up.
Posture For Walking Meditation
To prepare for walking meditation, practice the posture for standing meditation. As you lift one leg to swing it forward, bring awareness to the other leg and the core. Feel the way that the standing leg and foot stabilizes you and how the core muscles engage. Gently swing the other leg forward.
Set the heel of your foot on the ground, and then roll toward the ball of your foot. Feel the weight shift as you swing your other leg forward.
At first, your movements may seem extremely calculated when you engage in walking meditation. Over time, you’ll flow more freely, especially if you connect the movements with your breath.