Sitting cross-legged on a slender cushion, straight back, hands thusly placed on the knees - that is the stereotypical picture of meditation. It appears on all applications, all book covers, all wellness posts where they have an image budget. It subtly pushes people away who feel they cannot achieve that posture. This is a myth worth challenging, and the first part of this is to comprehend what posture is really meant to do in a meditation practice, and what it is not meant to do. Read more now on The Mindful Counselor.
The original purpose of sitting posture was practical, not ceremonial. Sitting straight prevents drowsiness. Reclining makes you more likely to drift off. That is basically the whole rationale. Those traditions developed in societies where floor sitting was normal. it was part of their childhood training. Modern lifestyles involve long hours of chair sitting. It is like asking those hips to go and immediately turn into a pretzel into full lotus pose when one has never even done a day of running in his life. The body is not prepared, and forcing it leads to pain, distraction, and frustration.
Meditation is the antithesis of pain. When your body is in pain, it is not going to be focused on your breath, but rather, on your knees and lower back. The goal of posture is to make the body fade into the background, so you can focus inward without physical distraction. Any position that allows this is valid. If it doesn’t work, it’s not helpful—even if it looks traditional.
Sitting in a chair is completely fine. Both feet flat on the floor, spine reasonably upright without being stiff, hands lying on the thighs. that is an acceptable and effective meditation pose, which has no special equipment or zero flexibility requirements. Whether you lean back and get sleepy with your chair depending whether it has a back or not. You can use props like blankets if needed. This is not cheating. They are practical adjustments that support your practice.
Some find kneeling more stable than cross-legged sitting. Using a cushion under the hips reduces pressure on joints, gives the spine its natural erect position and seems to be more stable than floor sitting. It makes sense in most of the Japanese schools of meditation and with reason. the body would be inclined to remain alert without struggling to support itself. It may be worth testing out, before dismissing other options.
Lying down can be tricky. It is effective and practices that are formal and involve the use of a supine posture are known as yoga nidra (the most famous one). For many, lying down leads to drowsiness. and falling asleep in a meditative session is the best alternative that the body will prefer to take by not participating in the entire activity. Fatigue makes sleep almost inevitable. If needed, lying down is a valid alternative. Just try to stay aware. Set an alarm where it is necessary.
Some are unaware meditation can involve movement. It is a natural type that has ancient origins, and suits certain personalities better than stillness. The process is comprised of walking slowly and mindfully, with full focus on the physical experiences of the steps taken, noticing lifting, moving, and placing the foot. It is basing itself on a highly literal level. For people who struggle with sitting still, walking meditation is not an inferior form of the setting. It is another path to the same goal.
In any sitting in meditation, it all boils down to two; alertness and ease. The body should not distract you. Details like posture style or setting are not critical. Be sincere with various postures. Find what works and what doesn’t. Stick with what supports your practice. That’s the whole formula.