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Finding a sitting posture during meditation: an experimental process

catherine w
Woman sitting on a beach blanket at the beach, meditating.

I’ve been doing daily meditation since July 13. It’s something I’m really happy about– I get to experience a lot of different emotions and sensations, and also a make some space to abide with them, as it were.

Below the neck, there are also issues to deal with in meditation, namely, how to sit. The aim isn’t maximum comfort, but rather stability, alertness and sustainability. To meditate, you need to be able to sit quietly, in a still way, for anywhere from 1 minute to an hour or more at a time.

These days my sitting periods are 10–20 minutes. That’s long enough for my knee to start aching, my foot to fall asleep, or my hands to want to change position. There’s no rule that says you can’t move during meditation (well, some meditation practices do have those rules and for reasons, but that’s not what I’m talking about here). In fact, one of my meditation teachers told us during an all-day workshop that if a foot or leg starts to fall asleep, feel free to adjust subtly. Good.

But, the question remains: how should one sit for optimal meditation performance?

Woman in a full lotus pose, legs crossed and sitting on opposite thighs. Totally not required.

The image above is one of the ways to sit in meditation, but there are lots of others. I’ve tried all of them, and make use of them depending on how I’m feeling, where I am, what time of day it is, and what else I’ve done that day. Below are some positions to check out.

In a chair. Sometimes this feels better than sitting on the floor, and works when floor space is limited (or there are dogs/cats about!)
Against a wall. Sitting crossed legged with back support.
Against a wall. Sitting with legs outstretched, maybe on a blanket, with back support.
Kneeling (hero pose, which I totally can’t do), with support between knees (which I still can’t do, but others like it).

The next two poses are pretty standard seated poses, both of which I like:

Easy pose– seated crossed-legged, often on a cushion or pillow.
Burmese position (new term for me)– seated with knees bent, feet crossed. I like this seated on a bolster.

And then there’s the lotus family. Not comfortable for me, but they are for many others.

Quarter lotus– seated, legs crossed with one foot on calf.
Half lotus– seated, legs crossed and one foot on thigh.
Full lotus– seated, legs crossed, both feet on opposite thighs.

Thanks to this website for all the nice pictures of meditation postures.

You can also lie down for meditation. I don’t do this often, mainly because I have trouble focusing (read I get too sleepy) lying down. But YMMV, and again, experimenting is good.

Lying down meditation. I use a blanket or pillow under my knees; some use a blanket under the head.

If you’re still here and reading, you may be thinking, okay. But Catherine, which pose really is the best one for meditation?

The answer is: whatever pose helps you to sit long enough to meditate: in a house; with a mouse; in a box, with a fox! Whatever works for you is the right one.

Mouse in a house.
Fox in a box.

Readers who meditate or have tried meditation: what positions work for you? Which ones definitely don’t work for you? Have you meditated with a mouse or fox? We’d love to hear from you.

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