Posture

Our posture during practice is important.



It is helpful to take some time to find a comfortable sitting posture. Use blocks, blankets cushions, zafus, bolsters, mats, meditation stools or sit on a chair.

    • The knees should be below the hips (support the knees with a cushion if the hip is painful) 
    • The back lengthened and upright (though practices can be done lying down if necessary) 
    • The chin retracted to promote inward exploration but not down on the chest as this may initiate drowsiness
    • Hands on the lap, knees or wherever is comfortable, perhaps left hand over the right with palms up and thumbs touching
    • The arms away from the body if possible
    • The feet on a block if sitting in a chair and the participant has short legs
    • A blanket for warmth and comfort if necessary.
    • Legs resting on a bolster or pillow if lying on the back to relieve the lower back.
    • If you have experienced abuse or feel vulnerable, lying on the back can be too triggering so lying on your side or front can be more comforting.
    • Choose to leave the eyes open, closed or downcast. 
    • Meditating with the eyes open sometimes can also help to appreciate how you can bring a meditative approach to something as mundane as standing in a supermarket queue.
    • Sitting with the back against a chair, wall or pillows on a bed can be helpful.