If you think sitting is the only meditation posture, forget it because you can still meditate while sitting in a chair, standing and even lying down.
Meditation is a form of exercise that is gradually becoming popular and receiving the attention of many people because of its health benefits. Meditation is not only sitting meditation, but you can also do it in both standing and lying positions. Meditation is very simple, you do not need to prepare anything. Therefore, this subject can be practiced anytime, anywhere.
Whether you are new to meditation or have been practicing for a long time, when practicing, the most important thing is to be flexible, modifying from the basics to create a practice method that best suits your needs. own needs.
4 popular meditation postures
Here are 4 popular meditation poses that easyhealthylive.com has collected. Depending on the specific conditions and circumstances, use the appropriate posture:
1. Meditating on a chair
This meditation pose is often used at work or while traveling. For office workers, this is a great way to practice for you to “refresh” your body with energy during breaks to prepare for the next working hours.
- You can start by sitting upright in a chair, placing your feet on the floor so that your legs form a 90-degree angle with your knees.
- Head and neck in line with the spine, hands on knees or in laps
- You can put an extra pillow behind your back or under your hips for support
2. Meditating in a standing position
If you love the flexibility when meditating, try the standing pose now!
- Start by standing straight, feet shoulder-width apart
- Move the foot so that the heel is turned slightly inward and the toes are slightly apart
- Bend your knees slightly and breathe evenly
- To relax more, you can put your hands on your stomach or stretch your arms above your head to feel the breath moving through your body.
3. Practice meditation in the kneeling position
Meditation in the kneeling position is also quite an interesting thing that you can try. The advantage of meditating in this pose is that you can easily keep your back straight.
- Sit on the floor in a kneeling position, shins straight
- You can put a cushion between your butt and heels to help relieve stress and relax your knees
4. Practice meditation in a lying position
When meditating in the lying position, you can easily relax because in this position, the body will be fully supported. To begin, lie on your back with your arms extended along your body. Feet hip-distance apart and toes may point to the side.
If you feel uncomfortable, you can place an extra pillow in your lower back or below your knees for support. You can also bend your knees and place your feet on the ground.
To avoid practicing meditation in the wrong way, choosing the right posture is extremely important. However, you can still do it flexibly. Start in the position you feel most comfortable in. In addition, maintaining a specific posture also gives you more determination to achieve your training goals.
7 principles to remember when practicing meditation in a sitting meditation position
When meditating in a sitting position, there are 7 rules you need to remember to align your body correctly. During the practice, you can still flexibly modify it to best suit you:
1. Adjust your sitting position
Depending on the flexibility of your hips, you can sit in a lotus or semi-lotus position. You can also sit cross-legged on a meditation cushion, pillow or chair to create the most comfortable feeling to easily focus on your meditation.
2. Adjustment of the spine
No matter what posture you practice meditation in, the spine should be kept as straight as possible. If you tend to lean forward or sway slightly back, gently remind yourself to return to the correct posture.
Lift your body up and stretch your spine each time you inhale. Feel the energy flow from the base of the spine outward through the crown of the head. Inhale deeply and exhale gently, while keeping your spine straight, this will help you stay alert.
3. Relax your hands
You can place your hands on your thighs, palms facing down. This will help you focus and relax. Alternatively, you can also place your right hand on top of your left with your thumbs lightly touching and then place it on your thigh with your palm facing up. This pose has been shown to generate more heat and energy for the body.
4. Relax your shoulders
Keep your shoulders relaxed and comfortable while you meditate. This will help open up your heart and strengthen your back. During the exercise, check your posture often to make sure your spine is kept straight and your shoulders are not too drooping. In addition, you also need to pay attention to the height of the shoulders. If you feel that your shoulders are uneven, you need to correct them immediately.
5. Keep your chin comfortable
Keep the chin natural and relax the facial muscles so that the head and neck are not forced. If you try to squeeze your chin to stretch your spine or tighten your neck, facial muscles, breathing will be easily interrupted and it will be difficult to breathe deeply when practicing meditation.
6. Jaw relaxation
Try to release any tension in your jaw before meditating. You can do this by gently pressing your tongue against the roof of your mouth. This will automatically relax your jaw, making you more aware of your breath and slowing down swallowing. You can also yawn or open your mouth wide before meditating to stretch your jaw muscles and release tension.
7. Half-closed eyes
When meditating, you should only half-close your eyes, avoid closing your eyes, and keep your face, eyes and eyelids relaxed. You can also open your eyes during meditation by looking at a spot on the floor a few feet away from you. Keep your face relaxed and avoid squinting.
Before meditating, you need to choose whether you will meditate with your eyes open or closed to avoid having to switch back and forth while practicing. Switching back over and over can cause you to lose direction and interrupt your workout.
Some notes when practicing meditation that you need to remember
Meditation will be most effective if you keep in mind and follow some of the following notes:
- Start with shorter exercises and increase as you feel comfortable
- Focus on the breath moving in and out of the body
- Keep breathing slow, even and smooth
- Observe all thoughts and feelings as they arise and pass
- Gently bring the mind back to the present and do not criticize if it wanders
- Be aware of the silence inside your body
- Raise awareness with each surrounding sound
- Feel the air or clothing touching your skin and feel your body touch the floor.
Either way, it’s important to be loving and gentle with yourself. There is no wrong way to meditate, to get the best results, you just need to apply the method and posture that works best for you.
Meditation Poses: In Your Desk Chair, on the Floor, and More https://www.healthline.com/health/mental-health/meditation-positions Accessed: October 28, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.