The following are different ways to position your body for meditation. Disciplining the body is key in the beginning, as the mind likes to distract you in your beginning attempts to meditation, for example, telling you "my back hurts, my leg is falling asleep, etc." thus keeping you away from actually meditating. By disciplining your body first, by sitting in a posture for 5 to 10 minutes a day (without attempting to meditate) helps discipline your body and mind. After a week or so of "body posture discipline" close your eyes, slow down your breathing and relax!
Like all things, every new discipline takes practice, but the benefits are countless.
A Few Benefits of Meditation
- Calms the body and mind
- Brings clarity
- Increases Concentration & Intelligence
- Glimpses of Soul and Truth
- Reduced High Blood Pressure
1st Meditation Posture: Sitting Cross-Legged, Hands touching Knees, and Thumb and pointing finger touching.
2nd Meditation Posture: Sitting Cross-Legged, Hands in Prayer Position over Heart
3rd Meditation Posture: Sitting Cross-Legged, Hands in Lap (Right hand on top of Left Hand, Thumbs Touching)
4th Meditation Posture: Sitting in Chair, Hands on Lap (Palms up)
5th Meditation Posture: Kneeling, Hands on Lap (Right Hand on top of Left, Thumbs Touching)
6th Meditation Posture: Standing Posture, Hands out to the side
7th Meditation Posture: Same as above, but lying on the floor.
8th Meditation Posture: Full Lotus, Left foot on Right Thigh and vice versa, Hand Positions as noted in Postures 1-4.
Meditation is not a competition, if your body cannot do any of these postures, find something else that you feel comfortable with. The key thing in meditation is learning how to relax, and not mastering the full lotus posture.
It is common for many meditation structors to stress a "straight spine." Know that it is helpful for meditation, only to help keep you awake, and not something required to enter deep states of meditation.
I hope this helps you begin your meditation practices. More instruction to follow, such as stretching and breathing techniques.
