- Sitting on a chair
There are many reasons why you may prefer sitting on a chair – comfort, flexibility, sore knees, mobility, etc. This posture is comfortable since it doesn’t strain the knees or legs. It’s best to sit up straight rather than lean on the chair since this promotes alignment. Place the feet flat on the floor about a foot or so apart. Here again it’s better if the hips are a bit higher than the thighs and knees, and you shouldn’t be slouching. A thin cushion under the buttocks and/or pillow between the chair and the small of your back can help.
Another advantage of this posture is that you can easily spend a few minutes meditating at your desk, in the subway or on a park bench without attracting undue attention. Curiously, Buddhist texts represent the Buddha of the future seated on a chair. Yes, even on a chair you can experience how to sit properly in meditation.
- Corpse pose
Also called sarvasana, this very relaxing meditation posture is traditionally practiced at the end of a yoga session. You lie flat on your back facing upwards, stretch your hands loosely on the ground, close your eyes and concentrate on your breathing. The corpse pose can be helpful for individuals who have back issues. While easy on the body, this position naturally induces drowsiness; it requires an extra effort to maintain vigilance when you’re lying down. The corpse pose can also be used to relax tired muscles between periods of sitting.
These five positions are great meditation postures for beginners and more experienced meditators alike. In order to explore how to experience Buddhist meditation, choose a posture that ensures that you’re comfortable. It’s better to maintain a comfortable posture for 15 minutes than to endure a whole hour of pain.