How important is posture in meditation?
Before we get to the answer to this question, it’s really important to address a common misconception with meditation. Know that while people are at different stages in their meditation journey, this “stage” in no way refers to their “meditation level” (beginner, intermediate or advanced). This misconception also applies to your posture. Someone’s ability to sit in a full-lotus posture (padmasan) alone does not make them an advanced meditator.
Think about it, while someone may have mastered a “seemingly” picture-perfect sitting posture, it’s only secondary to their ability to calming their wandering minds in meditation.
However, what is important is the knowledge and awareness of what constitutes a good posture- both structurally and spiritually and starting to work towards it. So, don’t let your potential inability to sit in full lotus (padmasan) on day one deter you from starting your meditation journey.
For starters — It’s of utmost importance you listen to your body. If you have limitations in the way you can sit on the floor, then feel free to sit on a chair or even lay down in the next most comfortable position.
Find a posture where you are best able to sit still & comfortably for the entire duration of your meditation.
Over time and with increased levels of comfort you can slowly start making organic changes and paying closer attention to your meditation posture and align your body accordingly.
You will naturally grow into a more organic and comfortable way of meditating that is right for you.
While a lot of practitioners, myself included, prefer to sit directly on the floor, there is increasing science that shows your spine is easier aligned sitting on a cushion or a zafu than on the floor as shown below
When sitting on a chair, make sure your pelvis is slightly tipped forward as shown below.
The same applies for when lying down. Ensure your lower back is well supported as shown below.
In summary, no matter how you sit to meditate, keep your spine as straight as possible. If you tend to slouch forward or bend backward build awareness during meditation to adjust and adapt.
Other things to consider when working on your posture
Given these guidelines, you can always work on where and how you position your hands, unclenching your jaw chin, and releasing tension in all parts of your body to be in your most relaxed yet alert state.
Just keep in mind the intention for why your posture and body positioning in your practice is important. It is all done in order to maintain a still mind and continue to go deeper into your most beautiful lifelong journey in meditation and mindfulness.
