Meditation Myth #1: I must sit in an uncomfortable position to meditate

One of the most basic worries of beginning meditators is what to do with the body while practicing. Many of us have seen pictures of people in a full lotus position and thought, well I’m out!

There are several reasons for taking certain positions in meditation. First, the body should feel supported and stable. This way, you are not distracted by things like balance or muscle tension. Second, these positions promote physical quietness and stillness to align with trying to quiet and still the mind. Third, the position should help prevent falling asleep as well as any pain.

The most important part of your meditation position is having an erect spine. There should be one line from pelvis to shoulders to top of head. Tuck the chin slightly to elongate the neck, like there is a balloon gently lifting up the top back of the head. This should not require tension but be light and easy. With the spine straight, the rest of the body can be simply relaxed.

You may find you are not used to sitting with a straight back, as many of us slouch when we sit. This may require a little practice or getting used to it. You may also find (as I do) that as you meditate you slowly go back into a slouching position, so an occasional check in with the spine during practice can help.

Your clothing should be comfortable and loose enough to let you sit at ease. Your body does cool down during practice so you might want to dress more warmly than you would otherwise. Taking off shoes and tight socks will also let the body relax more. There are several ways to adopt a good meditation posture. If you want to try sitting on the ground, using a meditation cushion (or zafu, easily found on Amazon), a pillow, a folded blanket, or in a pinch, a yoga block to sit on will elevate the hips, making it easier to have a straight spine. Sit close to the edge of your support so the back of your pelvis is lifted, and the rest of your body is on the ground. You can sit with loosely crossed legs, or if that is not comfortable, legs can be extended out straight in staff pose. More flexible meditators can certainly try fire log pose (shins stacked on top of each other), half lotus (one foot on top of opposite thigh) or full lotus (both feet atop opposite thighs).

You can also meditate in a chair if the floor is not a good option for you. Here it is best to have a simple chair without arms where you can sit nearer the edge of the seat with your feet firmly planted and spine straight.

In any of these positions, hands are placed gently in the lap or on the thighs. If you wish to feel more grounded, place palms down. If you wish to feel more open and energized, place palms facing up. Your eyes can be closed, or if that doesn’t feel safe or comfortable in your environment, then soften the gaze and gently look down. The goal here is to remove visual distraction.

Most often, I meditate after I do my regular daily exercise. I find that helps me on several fronts. One, it puts me more in touch with my body and breath, having just exerted both! Second, when the body has just exercised, it tends to be easier to sit and relax without jitters.

Finally, it is important to tap into the difference between discomfort and pain while sitting in meditation. If your leg falls asleep or you feel pain, of course you should gently shift positions then return to the breath and mindful focus. However, if you are feeling restless, itchy, and slightly uncomfortable, see if you can allow yourself to just be with that for a bit and see what happens. Part of that may come from some resistance to being in the present moment, without distraction. Sometimes, that which we turn away from is what we need to see the most.