One of the first things you will learn about meditation is the importance of posture. Our posture can affect the mental states that we experience while meditating. The activity of the mind and the body posture are directly related to each other. It is almost impossible to be alert and fully present when your body is not in a proper position.
Firstly, I want to say that you don’t need to sit in a full lotus posture to meditate. Almost all new practitioners to meditation will start by sitting on a chair or on the floor in a half lotus position.
The most important thing is to have your back straight. When we sit up straight it is good for optimum breathing and energy circulation. Also sitting up straight requires less energy. If you have back problems, you can lean against the back of the chair as long as you don’t slouch. Try to keep your back, neck and head in a straight line. Remember to relax your shoulders, neck and face.
I do not recommend that you meditate while lying down because you will get too relaxed and fall asleep. It is best to be alert when you meditate.
People always ask what they should do with their hands. You can put your hands on your laps with the palms up or down. You can also have the thumb and forefinger touching or fold them together on your lap. There is no need to have your hands in some fancy positions.
During your meditation, try to sit as still as you can. When we sit still we can observe our mind. We can also see how our body reacts to activity in our mind and vice versa.
Below are some meditation postures that you can try:
1st Meditation Posture: Sitting Cross-Legged, Hands touching Knees, and Thumb and pointing finger touching.
2nd Meditation Posture: Sitting Cross-Legged, Hands in Lap (Right hand on top of Left Hand, Thumbs Touching)
3rd Meditation Posture: Sitting in Chair, Hands on Lap (Palms up or down or folded together)
4th Meditation Posture: Kneeling, Hands on Lap (Right Hand on top of Left, Thumbs Touching)
5th Meditation Posture: Full Lotus, Left foot on Right Thigh and vice versa, Hand Positions as noted in Posture 2.