Meditation Techniques & Postures

As we learn more about how our brains work, we are coming to understand that what works for one person may not and does not have to work for another. However, you may find it helpful to copy the meditative practices of one person when you start learning to meditate.

You are not bound to continue in your teacher's way if you discover another position or technique that works better for you. Sometimes a simple modification in your current meditation technique will spur you on to a more perceptive and receptive meditative practice.

Some Suggested Meditative Postures

Sitting cross-legged on the floor or a mat

This is usually the posture that comes to mind when we think about meditative positions.  This position offers grounding and solidity due to its three points of contact with the earth (knees and buttocks).

If you prefer the cross-legged position, but find it slightly uncomfortable, try sitting on a cushion or perhaps a yoga block, but allow your knees to fall to the floor.

Your back must be straight, but not rigid, to allow proper breathing rhythm and air flow.  Allow your hands to fall comfortably to your thighs or knees.  Some people find that lightly pinching their index fingers and thumbs together adds an element of peace to their meditation.  This 'om' position of the hands can be repeated in almost any meditative position.

Many people cannot sit comfortably like this for extended periods.  Your legs may fall asleep, or you may do long-lasting damage to your joints and back.

Alternate between sitting cross-legged and standing

Alternating between sitting and standing during meditation helps to avoid numbness and aches.  The idea here is to stand for a couple of minutes every 10-15 minutes, or to stand before your legs start falling asleep.

Some people may see the action described here as an interruption, and therefore, not a true meditative position.  I disagree.

One objective of meditation is to develop the ability to draw on the calmness of spirit at will.  By standing and sitting, you are training your mind to remain focused while your body is in action.  Aren't our bodies in some sort of action most of the day?

Find your favorite chair

If you prefer to be seated comfortably, but do not like the idea of standing up in the middle of your meditation, then sitting in a chair during meditation is for you. Do not sit in a chair that you often fall asleep in...meditation is meant to be relaxing, but you must be awake and alert to reap the benefits!

If you opt for a Lazy-Boy, make sure the room is bright.  When you close your eyes, you must see light through your eye lids.  If the room is dark and there is no light visible, your brain will get the idea that it is indeed time for sleeping.

You could meditate with your eyes open, or close them until only a thin line of bright light is visible.  But still, if your body is reclining and too comfortable, you will require a lot of self-discipline to keep from falling into a peaceful slumber.  It can be difficult to remain involved in your meditation under ideal circumstances.  Why make it more difficult by turning down the lights?

Movement and Dance

Dancing allows you to get lost in the moment.  Belly dancing and Native American dances are two examples of dancing meditation.  It is not possible to learn a new dance and meditate at the same time.

Learn your dance until your body knows it without you having to concentrate on the next step or movement.  Then begin using the movement of your body to express your meditative intent.

You can always interpret meditation into free-flowing body movement if you do not want to learn a dance.  Begin standing, breathing deeply until your arm, leg or hips "feel" the urge to move.  Follow the movement, not the thought.

Another objective of meditation is to free your mind of its decision-making responsibility.  Do not "tell" your body how to move.  Instead, allow your body the freedom to move as it chooses!  One tip:  make sure you have plenty of space.  It is probably impolite to attempt free movement meditation on a crowded subway.

Create your own meditative posture.

There are no concrete rules of meditation to worry about.  Follow your heart, meditate with intent, and enjoy the time spent with yourself.