Meditation is a practice used to gain awareness of your mind. Meditation techniques vary depending on the type of tradition. One common theme among meditation traditions is the importance of remaining still during your practice. Finding the proper meditation position for yourself is crucial to developing this type of stillness. Experiment with a few different positions to find what works for you.
Full Lotus
Full lotus is a seated position where the feet rest on the opposite thighs. The hands rest on the lap with the palms faced upward. This position is completely balanced and self-contained and most conducive to a meditation practice. However, this position takes practice and flexibility and should not be forced. Lotus pose gets it name from the lotus flower, a flower that grows on water, symbolizing rising above difficulty.
Crossed Leg Position
Sitting on your meditation cushion with your legs crossed naturally is an easier alternative to lotus pose. Allow your knees to fall to the floor and position your ankles comfortably, avoiding too much bone-on-bone contact. This will lead to discomfort in the pose and may tempt your to adjust excessively during your sit. Also, try placing folded blankets or a small sandbag under your knees to alleviate excessive pressure near the ankle joints. This position while help you maintain proper posture in your lower spine and keep your upper body relaxed.
Hero Pose
Hero pose, also known as virasana, is a seated kneeling position, commonly used for meditation. Simply kneel between your heels with your buttocks on the floor. If this is uncomfortable, place a meditation cushion under your buttocks. Hero pose symbolizes a warrior or a champion, according to yoga master B.K.S. Iyengar. Sitting in hero pose while meditating may inspire you to be determined to continue to try bringing your mind back to center each time in wanders during your meditation.
Savasana
Savasana, also known as corpse pose, is a yoga position used for full relaxation. Simply lay on your back face up. Allow your arms and legs to fall naturally to the sides and turn your palms face up. Close your eyes and begin meditating. This pose is beneficial for those suffering from a spine condition and have trouble sitting. However, if you are prone to falling asleep while meditating, avoid this pose.
References
- "Zen Training: Methods and Philosophy"; Katsuki Sekida, 2005
- "Learn to Meditate"; David Fontana, 1999
- "Light on Yoga"; B.K.S. Iyengar, 1979
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