Sitting Meditation

Sitting meditation is the heart of formal meditation practice. As we sit, we cultivate focus, awareness and lasting presence. 

Whether you are new to meditation or experienced, the first step in every practice is to find a comfortable position. We want to establish a posture that’s open, awake and relaxed. Pain and discomfort only hinder meditation so each of us should explore the options and find which posture feels best. 

While meditation can be practiced sitting, standing or lying down, many teachers believe that sitting is the optimal (classical) position. When we’re seated we are alert and attentive, yet we’re able to relax and let go. 

Each of the seated postures provide a sense of stability for the duration of our practice.

How to sit during meditation

There are four common postures used in sitting meditation. You can practice each of them, rotating between sessions, or simply stick with the one you find most comfortable.

A flat cushion should be placed on the floor for comfort and an additional small cushion may be placed under the buttocks to raise the pelvis and hips. This helps to create a solid base that feels more natural and stable.

The four postures are:

• Burmese
• Half-Lotus
• Full-Lotus
• Seiza

Burmese

In the Burmese position, knees are bent and the feet are placed one in front of the other. The heels should be centred (inline with the pubic bone) and knees in contact with the cushion, although it does take some practice for the knees to drop that far.

Half-Lotus

The next position is the half lotus, where the legs are cross and one foot is placed up onto the opposite thigh. This position requires greater flexibility and to avoid imbalances, should be practiced with alternating feet elevated.

Full Lotus

The Full Lotus is the classic meditation posture. It is the most symmetrical and stable position but is also the most challenging to maintain. In the Full Lotus, the legs are crossed and each foot is placed up onto the opposite thigh. For most people, it will take some time and practice to achieve the required flexibility, but it should never be forced.

Seiza Position

In seiza, the knees are bent and the legs are folded underneath the body. The buttocks rest on the heels with the soles of the feet facing upwards. This is a common sitting position in Japan for many activities including meditation, eating and karate but many westerners struggle to sit like this for any length of time. You can place a cushion under the buttocks to take the weight off the heels or use a seiza bench to make the position more comfortable.

Chair Position

Not everyone has the ability to sit cross-legged on the floor, without pain or discomfort. If that’s the case, it’s fine to sit in a chair. Sit upright with your hips, spine, shoulders and head in alignment. You should feel comfortable, balanced, and without strain. To ground the body in this posture, simply keep your feet flat on the floor. You can sit on a cushion to make it more comfortable and if your spine needs additional support, place another cushion between the small of your back and the chair.

A sitting meditation

Sitting meditation should be practiced daily for 10-20 minutes. Find a comfortable position and give your complete attention to the simple act of sitting.

Sitting meditation is simple but not always easy. We all experience moments of frustration and discomfort. Meditation thrives on practice, however, so if you can return to this exercise daily you will get better at it. With consistent practice meditation transforms your mind, heart and life. 

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