5 Best Meditation Sitting Poses for Beginners

Meditation as a practice has recently gained popularity all around the world. And in contrast to what a lot of people believe, there's no one size fits all technique and there are various methods and types of meditation available. How do you know which type of meditation is the right fit for you? Experiment with different types and find the one that suits you the most. Click here for a detailed understanding of finding the right meditation type for yourself.

Whether you're a beginner or a seasoned practitioner, the first step to begin is to learn how to sit when you meditate. Finding the best meditation position is that aspect of meditation that is often overlooked even though it plays a crucial role in the effectiveness of the practice. In this blog post, we'll talk about the best meditation sitting positions and how you can sit comfortably while meditating.

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Understanding meditation positions

When it comes to meditation, the position in which you sit can greatly influence your experience. Meditation sitting positions, often referred to as 'meditation poses, are not just associated with being physically comfortable but are connected to balancing your energy and ultimately increasing your focus and concentration.
You can choose to meditate while sitting on a chair, a cushion, or directly on the floor. What really matters in this case is to find a good meditation sitting position which is a balance of comfort and alertness. The meditation sitting position you opt for should make you feel relaxed enough to meditate for extended periods, but not so comfortable that you risk falling asleep.

The right meditation pose promotes proper posture and alignment, reduces physical discomfort, and makes it easier for you to stay focused and present during your meditation session. Additionally, different meditation postures can have various effects on your energy levels, mood, and even the type of meditation you're doing.

Now, let's find out what the various meditation poses are and how to choose the one that's right for you.

Also read: What is the best time to meditate- Morning, evening, or?

Exploring yoga and meditation

Yoga and meditation are two practices that often complement each other. Both originating from ancient Indian traditions, they share a common goal of promoting mindfulness, inner peace, and a stronger bond with yourself. The relationship between yoga and meditation is so intertwined that many yoga sessions often conclude with a meditation practice to make your mind feel peaceful.

Also read: Meditation vs yoga: Which practice suits you the best?

A significant aspect of this relationship is the meditation pose in yoga. Yoga poses, or asanas, are not just physical exercises; they are also designed to prepare the body for meditation. By practicing yoga, you become more flexible, enhance your strength and balance, making it easier to maintain a comfortable and steady meditation pose for extended periods.

In yoga, certain poses are specifically designed for meditation. These poses, such as the Lotus Pose (Padmasana), Easy Pose (Sukhasana), or the Accomplished Pose (Siddhasana), are such that they promote an upright spine, open chest, and relaxed body in general, which are ideal for meditation. These poses also help in grounding you when you sit down to meditate, promoting a sense of stability and calmness that helps in achieving a meditative state.

Also read: How to do meditation for overthinkers?

The best meditation positions

Finding the "best meditation position" is a personal journey, as what works best for you may not be the case for someone else. Let's explore some of the universally recognized positions that promote proper posture, comfort, and concentration positions:

1. Lotus Pose (Padmasana)

This is one of the most iconic meditation poses and in this position, you sit cross-legged with each foot resting on the opposite thigh. It promotes a straight spine, open chest, and grounded body. However, it requires you to be flexible enough and may not be comfortable for everyone, especially beginners.

2. Half-Lotus Pose (Ardha Padmasana)

This is considered a less demanding version of the Lotus Pose, where only one foot is placed on the opposite thigh, while the other foot rests under the knee of the opposite leg. It offers similar benefits to the Lotus Pose but is easier to maintain for those with less flexibility.

3. Easy Pose (Sukhasana)

As the name suggests, this is a simple and comfortable pose where you sit cross-legged with your feet under your knees. It's an excellent position for beginners and for those who find the Lotus poses a bit more challenging.

4. Seiza Pose (Vajrasana)

In this position, you kneel and sit back on your heels. It's a common meditation pose in many Asian traditions and helps to correct your posture and strengthen your back. It can be made more comfortable with the use of a meditation bench or cushion.

4. Chair Sitting

For those who find floor sitting uncomfortable, sitting on a chair is a perfectly acceptable option. Here, you need to sit with a straight back with your feet flat on the floor, and hands resting comfortably on your lap.

Keep in mind that the optimum meditation position is the one that allows you to stay calm and focused. Experiment with different positions, and don't hesitate to use props like cushions, benches, or meditation mats to make yourself more comfortable. Read ahead for a detailed set of instructions on how to sit comfortably while meditating.

How to sit comfortably while meditating

Learning "how to sit when meditating" is an important aspect of establishing a successful meditation practice. A comfortable sitting position allows you to meditate for longer periods without physical discomfort distracting you from your practice. Here are some detailed instructions on how to sit comfortably while meditating:

1. Select your position: As discussed in the previous section, there are several meditation positions you can choose from. Whether it's the Lotus Pose, Easy Pose, Seiza Pose, or sitting on a chair, select the one that feels most comfortable for you.
2. Use props: In order to support your posture, you can use props like cushions, benches, or yoga blocks. For instance, sitting on a cushion can help elevate your hips, making cross-legged positions more comfortable. If you're sitting on a chair, you can place a cushion behind your lower back for more support.
3. Keep your back straight: Regardless of the position you choose, maintaining a straight but relaxed spine is a must. Imagine a string pulling you up from the top of your head, creating a natural alignment from your head to your tailbone.
4. Relax your shoulders: Let your shoulders drop naturally and avoid any tension in this area. You can rest your hands on your knees or in your lap, depending on what feels most comfortable.
5. Set your gaze: You can choose to close your eyes or maintain a soft gaze, looking slightly downward and a few feet in front of you.
6. Check-in with your body: Before you start meditating, take a moment to check in with your body. Adjust your position if you don't feel comfortable, and make sure your weight is evenly distributed.

Remember, how to sit when you meditate is all about comfort and alignment. It might take some time and experimentation to find the meditation pose that is the best for you, but with patience and consistent practice, you'll find your perfect meditation pose. One of the major factors that determine your meditation practice and whether you're consistent or not has to do a lot with how well motivated you are.

Also read: Should you meditate after eating or before?

Addressing common challenges

While meditation is a profoundly beneficial practice, it's not without its challenges, especially when it comes to maintaining a comfortable sitting position. One common issue that many people face is going through back pain while meditating. Let's discuss this and other challenges, along with some solutions:

1. Back pain: When you sit for a longer time, it can put strain on your back, especially if you're not used to maintaining an upright posture. To get rid of back pain, ensure your spine is aligned and not slouched. Using a meditation cushion or bench can help maintain this alignment. Gentle yoga stretches before and after your meditation can also help relieve tension in the back.
2. Leg numbness or discomfort: This is one of the most common problems with respect to sitting cross legged for a longer time. If you're sitting cross-legged or in a kneeling position, you might experience numbness or discomfort in your legs. To prevent this, make sure your position allows for proper blood circulation. You can adjust your position, use additional cushions for support, or try a chair or even standing meditation.
3. Restlessness: It's common to feel restless or fidgety, especially if you are a beginner. Try to acknowledge these feelings without judgment and bring your focus back to your breath or meditation object. With time and practice, you'll find it easier to remain still.
4. Difficulty maintaining posture: If you find it challenging to maintain a straight spine, consider practicing against a wall or using a chair with a straight back. Exercises that promote posture and strength-building yoga poses can also help improve your posture over time.

Remember, meditation is a journey, and it's perfectly normal to face challenges along the way. The key is to approach these challenges with patience and persistence.

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The role of direction in meditation

While the focus of meditation is often on the mind and body, the physical environment, including the direction in which you sit, can also play a role in your meditation practice. The idea of direction in meditation is rooted in ancient traditions and can add another layer of depth to your practice.

The best direction to meditate can vary depending on your cultural and spiritual beliefs. In many Eastern traditions, it's considered auspicious to face east or north during meditation. The east is associated with enlightenment, as it's the direction of the rising sun, symbolizing new beginnings and clarity. Due to its alignment with the North Star, the north is linked to calmness and the highest level of consciousness.

However, it's important to note that these are traditional beliefs and not strict rules. Which direction is best for meditation ultimately depends on your personal preference and comfort. Some people find that facing a certain direction helps them feel more focused and grounded, while others don't really notice a difference.
If you are wondering how direction impacts your meditation practice, you could experiment with meditating in various directions and see if there are any changes in your experience.

Begin your meditation journey with Level Supermind

If you are a beginner, getting a sense of direction for understanding how to sit when you meditate so that you end up getting back pain or having your legs numb is a must. You can choose to meditate in your preferred language out of the available 7 different languages or do yoga (along with other forms of workout) with the Level Supermind app. To get started, try these out:

Beginners meditation: This 7 day meditation series is available in 7 different languages- Hindi, English, Marathi, Gujarati, Bengali, Tamil and Kannada, with the former two available in the voice of Ranveer Allahbadia. It involves the basics of meditation that will not just help you begin practicing meditation but also continue it.

Om mantra meditation: Om meditation is one of the most favourite meditation series of our users. Available in Hindi and English, this meditation by Om Dhumatkar allows both your mind and body to feel connected to the universal sound of Om.

Also read: Is it safe to do Om chanting 108 times?

Remember, there are no hard and fast rules with respect to meditation. You can meditate anytime, anywhere and for any length of time. To start your meditation journey and increase focus, concentration and gain clarity of thoughts, download the meditation app by Ranveer Allahbadia, Level Supermind.