Date: 02/15/2025 02/16/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Correct Meditation Posture: Seven Classical Sitting Methods
Meditation posture is the foundation of practice. A proper sitting posture stabilizes the body, allows smooth breathing, and helps the mind settle. The following seven classical methods accommodate different body types and levels of flexibility.
1. Full Lotus: The Most Stable Classical Posture
1.Cross both feet onto opposite thighs
Place the right foot on the left thigh and the left foot on the right thigh for a symmetrical structure.
2.Extremely stable and balanced
This posture minimizes body movement and swaying.
3.Ideal for experienced practitioners
Beginners need not force it, but those who can adapt will benefit greatly.
2. Half Lotus: The Most Suitable for Most Practitioners
1.One foot placed on the opposite thigh
The other foot rests naturally on the lower leg, making it easier than full lotus.
2.A balance of stability and comfort
Provides good grounding without demanding excessive flexibility.
3.Recommended for long-term practice
Most people can maintain this posture comfortably.
3. Burmese Sitting: Beginner-Friendly and Easy to Maintain
1.Feet crossed on the floor without placing them on the thighs
This reduces pressure on the hips and knees.
2.Knees touching the ground
This provides stability and prevents tilting.
3.Excellent choice for beginners
Simple, relaxed, and physically gentle.
4. Vajra Sitting (Kneeling): Ideal for Those Unable to Sit Cross-Legged
1.Kneel with hips resting on the heels
A cushion under the knees can increase comfort.
2.Easy to maintain an upright spine
The posture naturally supports spinal alignment.
3.Suitable for those with leg discomfort
People with knee issues or limited flexibility may prefer this method.
5. Chair Sitting: One of the Most Practical Modern Options
1.Feet flat on the floor
Knees slightly lower than the hips helps maintain stability.
2.Sit upright without leaning on the backrest
Leaning reduces alertness and can cause drowsiness.
3.Highly recommended for those unable to sit on the floor
Very friendly for individuals with knee or lower-back issues.
6. Easy Cross-Legged Sitting: Simple and Traditional
1.Legs naturally crossed on the ground
No pressure on the thighs, providing comfort and ease.
2.Stability is moderate but sufficient
Suitable for short sessions or those with limited flexibility.
3.A transitional posture toward lotus positions
Improves flexibility over time and prepares practitioners for more advanced postures.
7. Standing Meditation: An Alternative When Sitting Is Difficult
1.Stand with feet shoulder-width apart
Distribute body weight evenly across the soles.
2.Keep the spine naturally extended
Maintain upright alignment similar to sitting meditation.
3.Useful when experiencing discomfort or drowsiness
Standing helps increase alertness and prevents sleepiness during practice.
Conclusion
These seven postures offer practitioners flexibility based on individual body conditions.
Regardless of the posture chosen, the essential principles remain: upright spine, relaxation, stability, and naturalness.
The best posture is the one that allows you to meditate comfortably and steadily.
