meditation posture

How To Sit During Meditation?

Meditation posture is very important; it is the first thing that I teach when explaining meditation to the people in my workshops. What is the right way to sit when you meditate and is there a right way? Below are some tips on your posture that will make meditation pleasant and lasting.

Back straight

Many people ask me if they can lie down during meditation. Technically you can, but 1) there is a high chance that you will fall asleep, 2) most meditation schools suggest that sitting upright is necessary to keep your spine straight. One of the explanations is that along your spine is the energy channel which connects you between the earth and the sky, and sitting upright keeps this channel open. Physiologically, the explanation is simple – when a person is sitting with the back straight, there is enough space in the chest and stomach to breathe fully, the inner organs are not contracted and have enough space in the stomach.

Legs crossed

When you meditate for a long time, crossing your legs into a half lotus position will keep your posture stable. Your two knees and the buttocks form a triangle which stabilises the posture and allows the meditator to sit without movement for hours.


It is a good idea to sit on a cushion to support your back. If your buttocks are higher than your knees, there will be no pressure on the knees and it will be easy to maintain the posture for a long time.

It is ok to sit on a chair

Meditation is a practice for the mind. If you meditate less than an hour, it is totally fine to sit on the chair. Remember that keeping yourself comfortable will help you forget about the body and concentrate on the mind. When you sit on the chair, try not to lean on the backrest, and keep your feet flat on the floor, your hands on the knees or right hand on the left hand.

Eyes relaxed

We often keep the most tension in our eyes and shoulders. Relaxing your eyes will help you relax the full body. Try to open the space between your eyelashes a bit, so the light comes in, but you do not see anything. Do not look towards your stomach if you visualize something there; your eyes are to be relaxed at all times. When visualizing, feel the object inside your center, and keep your eyes relaxed.

Adjust your posture

If you feel too much pain or discomfort, feel free to move and adjust your position. Making your meditation experience pleasant will assure you to come back to it. Our body remembers all the unpleasant activities and forms resistance towards them. Do not torture yourself, if your legs are numb or in pain, simply change your position. If your back is in too much pain, allow yourself to lean on the backrest/wall for a while, and then come back to sitting upright. May your posture depict your self love.

If you have any special condition, remember to consult with your physician about the meditation posture you will stay in for a long time.

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I am happy to hear from you! Share your tips about meditation posture in the comments below.

meditation posture

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