The aim of meditation is to get increased focus for your mind, be fully aware of yourself and to withdraw into yourself. For this, you must ensure that you are not disturbed by any outside forces. This includes your own body. If you must be able to concentrate fully on your mind, you must find yourself a most comfortable position. You cannot meditate when you are uncomfortable or in pain. All bodies are not made the same way and this makes it essential to find different postures for meditation that will help everyone find a comfortable posture to meditate. Luckily there are four postures that you can choose from.
The Sitting Posture
Not everyone can comfortably sit in the lotus or cross-legged position. While using the sitting posture you can sit on a sofa or chair. Ensure that your feet are firmly placed on the ground. Your back must be straight. You can place your hands on your lap or the legs. The head must be in line with the spine. You must neither be leaning backward or forward.
If you are sitting on the floor you can either use the cross-legged position or stretch your legs in front of you. Your back must be straight and your head aligned with your spine. Keep your hands with palm up on your lap or palm down on your legs.
The Lying-Down Posture
You can do the meditation lying down too. You can lie down on a mat or blanket. Keep your legs just as wide as your hips and let the toes relaxed to the sides. Place your hands along your side with the palms up. This pose is good for people who find it difficult to sit due to certain medical conditions.
You can also keep your knees bent in such a way to keep the feet flat on the ground. This is good to keep your lower back rested on the floor. You can use a thin pillow to rest your knees instead of bending them if this is more comfortable. The aim is to keep the lower back rested on the floor.
The Standing Posture
You will be surprised to know that you can meditate while standing too. You must stand with your feet at hip or shoulder width. Your knees should be bent just a little to relax them. Let your shoulders relax and place your hands over your belly one over the other. You can also let them hang loosely by your side. Keep your neck relaxed. When you breathe out feel the breath move up from your feet and go out through the top of your head.
Meditating While Walking
Even while walking you can meditate. You can become more aware of how you carry yourself. You must be relaxed while walking. Loosen your shoulders and neck. If you are feeling stiff or heavy, then you must force yourself to relax. By focusing on your body and what is around you, you can forget about the thoughts that are in your mind. Observing your surroundings and enjoying their beauty is an excellent way to relax and become fresh for the day’s activities.