The different postures are mostly just there to help you find something that is comfortable, depending on any joint pains or other problems you may experience. Try them all and find one that is comfortable, but if it hurts or is uncomfortable in any way, stop doing it. The purpose of meditation is to relax, not to push yourself to the limit. That is what skydiving is for.

Once we have discussed the basic meditation postures, we will then go on to learn more meditation techniques in the next section. In general, any of the postures you learn here can be mixed and matched with your chosen technique from the next section. By combining any posture with any technique, you can be sure that you are comfortable no matter which technique you choose to use.

Kneeling Meditation

3 kneelingmedit aIn addition to the sitting posture, one of the more common variations is kneeling posture, which is exactly what it sounds like. Find a nice soft spot, such as some blankets, a pillow, or even a yoga mat. Then kneel down with your feet under your butt. You can place your feet straight out behind you or keep them up on your toes, whichever is more comfortable. I prefer to keep them straight out behind me because I feel more sturdy that way.

Now, move your shoulders back and down, and rest your hands on your thighs. Your head and shoulders should be directly over your feet so your spine does all the work of holding them up. Finally, close your eyes about two-thirds of the way as with the sitting posture. You are now ready to begin meditating using your chosen method.


3 kneelingmedit bFudoza is a sitting position that is sometimes used in Japanese meditation. It can be a bit uncomfortable for some people, so be sure you have a nice soft mat to sit on.

To begin, place your left foot under your butt and sit on it. Now place your right foot against your left knee, with your right knee out front bent at a 90 degree angle.

Your hands can rest on your thighs or knees, whichever you prefer. Keep your back straight, with your head above your spine in a straight line.

You are now in fudoza posture.


Standing Meditation

4 StatndingStanding meditation is nice for long periods of meditation, because it lets you stretch a bit while still meditating. For example, if you ever want to meditate for very long periods of time, you can sit down and meditate for a while, then if your joints start to hurt or feel stiff, you can calmly stand up to stretch while you continue to meditate.

The standing meditation posture is very simple. Place your feet shoulder width apart, with your knees slightly bent. Your head, spine, and hips should form a straight line down to the ground, so your skeleton does most of the work of holding your body up. Keep your shoulders relaxed, and place your hands behind your back. This helps to open up the chest so you can breath deeper breaths. Take a few deep breaths, and continue meditating using whichever technique you prefer.

Laying Down Meditation

5 layingThe final posture we will discuss is the laying down posture. One slight problem with this posture is that some people (myself included) have a tendency to fall asleep when they lay down to meditate. However, some people with joint pain may find this to be more comfortable than the other postures. If you do not fall asleep easily, then laying down might be a suitable choice for you.

The laying down posture is very simple. Just lay down on your back, and relax. Your hands can rest on the ground at your sides, or on your belly. Just relax like that, and focus on relaxing every muscle in your body. Take another deep breath, let it out slowly, and begin meditating.

Just one safety note on this posture: When you are done meditating, be careful not to stand up too quickly. After laying down for a long period of time meditating, you could become lightheaded and faint if you stand up quickly. Be sure to sit up slowly and regain yourself before trying to stand up. Safety first!