A good meditation position depends largely on an individual's flexibility and fitness. Dr. Michael Finkelstein, director of SunRaven in Bedford, New York, says people need to be in shape to feel comfortable in traditional yogic postures. He says being seated with the spine straight enhances physiological processes such as respiration and circulation. But most people can't get into perfect alignment, so for them, being as still as possible in a seated position is best.
Alignment
Bringing the back, neck, and head in alignment while in a seated position is comfortable for most people and can aid in releasing tension. Take care to avoid rigidity. When seated in a chair, the chair's back legs should be raised an inch or so to allow an upright position without having to lean against the back of the chair or hold the head up rigidly. Your spine can touch the back of the chair, your feet can rest flat on the floor and your hands can rest on your lap, palms down.
Kneeling
Comfortable kneeling is possible with the use of pillows on the floor. But the pillows need to be firm to support the body. If you plan to kneel on top of the pillows, two pillows are needed to avoid slumping, which leads to discomfort. Adjusting the height of the pillows is key, and the process will vary from individual to individual. If you can hold the back straight without much effort, you'll be more comfortable.
Awareness
Jenna Maharaja, director of the Meditation Museum in Silver Spring, Maryland, takes a spiritual approach to defining a good meditation position. She says meditation is an awareness that needs to be fine-tuned, and physical postures are secondary to the process. They will have no effect without the deep awareness that one is an immortal soul first. On the other hand, whether you are walking, jogging, reading, or cooking, you can cultivate a connection to a true sense of who you are.
Experiment
Once people have more experience with meditation, a good meditation posture may come naturally. Keeping in mind that flexibility is key, practicing yoga can be helpful. The lotus posture is said to represent the connection between heaven and earth, and can be practiced completely or partly. Traditional postures allow you to be more alert in meditation. But until you are flexible enough, Finkelstein advises, "Start where you are."
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