How to Sit When Meditating
The best posture for sitting in meditation is one that is comfortable for you. Meditation offers you an opportunity to get in touch with your spiritual self, and this is difficult to do if your physical body is uncomfortable. Here are a few tips for sitting during meditation.
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Instructions
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Meditate in a comfortable chair with your feet on the ground. If your feet don't touch the ground, put a pillow or cushion beneath them. Position your sitting bones so they are firmly connected to the chair, and lengthen your spine. Tuck your tailbone and gently draw in your abdomen. Place your hands on your legs--either palms up or down.
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Sit cross-legged on the floor. Put a cushion or pillow under your hips. Cross your legs at the shins, and position one foot under each knee. Create length in your spine by imagining spaces between each vertebra. Place your hands on your legs palms up or palms down.
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Try the Siddhasana pose. Sit on your meditation cushion or pillow. Pull one leg in toward your groin so that the top of your foot is facing toward the floor. Then, pull your other foot in so it is on top of or in front of the first foot. Gently drop your chin in, so your neck is in alignment with your spine.
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Assume a half lotus position. Sit on your meditation cushion or pillow and pull one leg in toward your groin. Bring the other leg in and place your foot in the crease at the inner portion of your leg. The bottom of your foot will be facing the ceiling.
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Challenge yourself--try a full lotus position. Sit on your meditation cushion or pillow. Pull one leg toward you and place your foot in the crease at the inner portion of your leg. The bottom of your foot will be facing the ceiling, and your knee will be down near the floor. Next, bend your other knee in toward you and place it on top of the other thigh, toward the crease of your inner thigh.
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Tips & Warnings
Many community school, yoga studios, YMCAs and wellness centers offer meditation classes for a nominal fee. If you take a class, the instructor can introduce you to different poses and can give you advice on improving your posture.
If you are sitting in one of the cross-legged positions, rotate your legs. You can place one foot in front during one meditation session and use the other foot the next time. Or, if your meditation sessions are long, you can rotate in the middle of a session.
When you are meditating, place your hands on your legs--either palms up or palms down. The "palms up" position is preferable because it places you in a receiving mode.
You can meditate while lying in a bed. Place a pillow under your head and roll up a towel or blanket and place it under your knees. Just try not to fall asleep.
