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Sangha Without Borders

is currently physically located in London, UK

HOW TO SIT FOR MEDITATION

​Meditation Positions

You can apply the Six Points of Posture to virtually any bodily position when practicing meditation.

Padmasana (Full Lotus or Cross-Legged)

These models are blissfully seated in the classic full Lotus position. This is the seated position we think of when we think of meditation. Their hands are also in a classic Jnana Mudra, the gesture of consciousness and knowledge.

 

A few things to point out:

  • The natural curve in the lower back (see the side view). Essential for proper energy flow through the spine.

  • The pelvic floor is thoroughly grounded.

  • The posture is both erect and at ease.

 

This position reflects the ability to find the middle way between attentiveness and repose. A well seasoned meditator and yoga practitioner is able to hold this position comfortably without stress or strain. This seated position is not for everyone.

Swastikasana (Open Lotus or Ankle-Lock Pose)

This seated position is both accessible and quite stable. The side view shows us how Kam is giving the same attention to his posture that he does in all meditative positions.

 

A few things to point out:

  • Placement of feet (heel to ankle)

  • His posture is both erect and at ease.

  • The head erect and slightly tilted toward the heart

  • The hands at mid-thigh allowing for the shoulders to be drawn back and the chest to be open for easy breathing.

  • Use of the cushion for slight elevation in order to give proper attention to the spine and lower back.

Vajrasana (Kneeling Pose)

Here the models demonstrates comfortable seated position with the use of a meditation bench for support.

 

A few things to point out:

  • Knees are lightly together with legs and feet tucked beneath.

  • The bench is slightly angled adding support to the natural curvature of the spine.

  • Hands are in a classic cosmic mudra or “Dhyani Mudra” (a gesture of contemplation). This mudra is not resting on the lap but placed just below the naval, once again allowing the shoulders to drop and draw back for good posture and easy breathing.

Seated Meditation in a Chair

We can take any seated situation and turn it into a time for practice by simply applying a few basic meditation principles. In this image, our friend Kam is attentive to his seated position but not overly relaxed.

 

A few things to point out:

  • His feet firmly on the floor no more than hip-width apart.

  • Not resting heavily into the back of the chair but is sitting upright so that he can maintain traction in the spine from the base of the spine, all the way to the back of the skull.

  • His shoulders are dropped and relaxed and his chest is open for smooth easy breathing.

  • His hands are intentionally placed in “Pushpaputa Mudra” (a bowl full of flowers).

  • Eyes are open and softly gazing a few feet in front of him.

 

Kam could be sitting at his desk, waiting for his lunch to be served, riding the bus, virtually anywhere he has had a moment in his busy day to “take a seat”.