How To Sit in Meditation

Many postures are available for sitting meditation. Walking meditation produces wonders as well but is a subject for another nilambu note. (I walked the labyrinth on the floor of the Cathedral for the first time this past weekend).

Some believe that the purpose of yoga is to prepare the body to sit; others come to meditation thru yoga as meditation is the 7th limb of yoga, dhyana. However you come to meditation, any pose you pick must comfortable enough for your body to relax.

In order of difficulty, several sitting poses are:

Friendship pose

maitryasana
Sit on edge of chair with hip, spine, neck and head in one line. Feet flat on floor. Hands rest on thighs.

Adamantine pose

vajrasana
Kneel and sit on a bench that is 5-8” off the floor and which is tilted forward.

(Adamantine means unyielding or hard and brilliant, as in a diamond)

Easy pose

sukasana

Sit with the legs crossed and folded in front of you. Sides of feet rest on floor. Knees point toward ceiling at 20 or 30 degree angle.

(Called Indian style when I was in Kindergarten, but probably no longer called that).

Auspicious pose

swastikasana
Sit in a tighter cross legged and rest the feet not on the floor but on the back of the opposite calf. Heels should be about 4” apart. Knees rest flat on floor.

Accomplished pose
siddhasana
Hard to describe and challenging to do.

Lotus Pose

padmasana
Also hard to describe, but more commonly known.

If you can’t sit because of illness or pain, you can lie down. I recommend lying on your back, with the soles of your feet on the floor (or bed) and knees up toward the ceiling. Place your palms on your belly, below your navel and gently interlock your fingers.