| There are a wide variety of postures or poses | | | | Half Lotus Pose (Ardha Padmasana) |
| that are used for meditation. Certain forms of | | | | With the Half Lotus Pose only one leg is placed |
| meditation, such as Tai Chi or Yoga, require | | | | high up, but this time it is pulled under the |
| specific poses, or a series of set poses. These | | | | opposite thigh. The remaining leg is kept in front |
| poses should be learned with instruction to ensure | | | | of the body, knee bent and the foot as close to |
| that they are done correctly and without the risk | | | | the body as possible. This can be used as a way |
| of injury. However, if you are just starting out, | | | | to warm up for full Lotus. |
| meditation can be done with simpler sitting, | | | | Burmese Pose |
| reclining or lying poses. | | | | Start with your legs stretched out in front of you |
| When learning about these poses, it is most | | | | and bend your knees, pulling your feet closer in to |
| important that you are comfortable. If you are | | | | your body. Drop your knees out and down, |
| not comfortable, you cannot relax and you most | | | | pressing them down to the floor as far as |
| certainly cannot reap the benefit of your | | | | possible so that they are pointing out to the sides. |
| meditation exercises. | | | | The bottoms of your feet will now be facing each |
| In all major forms of meditation the spine is | | | | other. Pull your feet as close in towards the pelvis |
| traditionally held straight while your body is | | | | as is comfortable, keeping one foot slightly in |
| relaxed. It is not always easy to achieve both at | | | | front of the other. Push your buttocks out slightly |
| the same time, so don't get frustrated if you | | | | so that the back straightens naturally. If |
| have difficulty mastering the poses at first. Your | | | | necessary, use a blanket or pillow to relieve pain |
| body will get used to them in time. | | | | or pressure in the feet and ankles. |
| It's a simple fact that most of us do not have | | | | You may find in the beginning that your knees will |
| good posture. In most meditation poses the spine | | | | not go down because your hamstrings and groin |
| is put into a structurally sound line with the weight | | | | muscles are rather tight. If you are |
| of the body distributed around it in a balanced | | | | uncomfortable, push your feet a little farther |
| pattern in which gravity, and not muscular tension, | | | | away from your body until you find a more |
| is the primary influence. Because most of us do | | | | relaxed position. |
| not have good posture today, you may find that | | | | Egyptian Pose |
| you experience some discomfort at first. In this | | | | You can also practice meditation sitting on a chair. |
| case, simply modify the poses as necessary, or | | | | This is called the Egyptian pose. |
| use pillows or blankets to help achieve comfort. | | | | Find a chair that is tall enough to allow you to sit |
| You may find it helpful to sit with your back | | | | up straight and also support the back of your |
| resting against a flat wall to maintain an erect | | | | head. The chair seat should not be too high - you |
| pose. | | | | want your feet to rest flat against the floor. Use |
| If you find that sitting postures are too | | | | a cushion against your lower back to help keep |
| uncomfortable, then consider sitting in a | | | | you sitting up straight if necessary. Rest your |
| comfortable chair or lying down. If you are | | | | hands on your thighs or lay them limply in your |
| meditating during the day, as opposed to during | | | | lap. |
| the evening as part of your bedtime routine, you | | | | Recliner Pose |
| should try to avoid lying down, as this is your | | | | The "recliner chair" pose is a very healthy method |
| normal sleeping position and meditating while lying | | | | of sitting, as it avoids blocking vital blood circulation |
| down may well cause you to fall asleep. | | | | to the legs and also retains all of the benefits of |
| No matter which posture you choose, make sure | | | | sitting on the floor in the full lotus position with |
| that your clothing is loose and comfortable and | | | | your back held rigidly straight. This is a great |
| take off your shoes. Socks are fine as long as | | | | position if you are just starting to learn the art of |
| they are not tight around your ankles. Also, | | | | meditation. |
| consider removing such things as jewelry and | | | | Sit in the chair with the soles of your feet |
| watches. | | | | touching and your knees pointed outwards (rest |
| With that said, let's take a look at some | | | | your knees on the arms of the chair). This is |
| meditation poses or postures. | | | | similar to the Burmese pose, but here you should |
| Full Lotus Posture (Padmasana) | | | | try to keep your feet aligned. |
| The Lotus Pose (if you can do it comfortably) is a | | | | Recline the chair just enough to take the pressure |
| perfect meditation posture achieving both a | | | | off of your lower back, but not enough to lose |
| straight spine and a relaxed body. This will, | | | | the straight alignment of your spine. Lock your |
| however, take some practice, unless you are a | | | | hands together comfortably in your lap, or rest |
| highly flexible person already. | | | | them on top of you chest, one on top of the |
| Start by sitting on the floor in an easy, | | | | other. |
| cross-legged pose. Clasp your left foot with both | | | | Your aim eventually should be to meditate in the |
| hands and bring it closer to your body, resting it | | | | lotus position but, for most people, this will take |
| high on your right thigh, near your groin. Now | | | | some time and practice to achieve. The most |
| clasp your right leg with both hands and do the | | | | important point to remember is that you should |
| same, crossing it over your left leg and placing it | | | | be comfortable, so start at the bottom of the list |
| high on your left thigh, again near your groin. If | | | | given here and work your way up at your own |
| this is not comfortable, try reversing your legs so | | | | pace. |
| that your left leg is on top. | | | | |