The Posture
Meditation Posture: When you meditate, you have to sit up or lie down in a comfortable posture, so that you can totally relax and will not get distracted. There are different postures that one can do.
First you have to have your back straight, whether you are sitting up or lying down. This is important for every postures.
Lotus Posture
This is one of the most famous postures but is not for people who are not that flexible in their legs. To sit in this posture, you will sit on the ground or on a cushion with your back straight and your legs folded. Your right foot should rest on your left thigh and your left on your right. This should not be performed by inflexible people, that it can be painful and interrupt in your meditation concentration.
Burmese Posture
This is an easier posture for most people, since you do not have to be that flexible to do it. When you sit on the ground, you will fold one leg, so that the heel points in to your body on front but is placed on the ground. The other leg will then also fold, so that its heel points to the other foot.
Seiza Posture
If you have difficulties sitting cross-legged, you can always do the kneeling posture. Here you simply sit on a small cushion and put your knees against the floor. Remember to keep your back straight at any time, but without using strength to hold it.
On Chair
you can also sit on a chair while meditating. This is effective, if you need to do grounding and to create a contact between your feet and the floor.
Lying Down
If you chose to lie down while meditating, it is still vital that your back is straight. Though the most effective way to meditate is to sit straight, it is also possible lying down, you just have to be aware that you are not getting too comfortable and unfocused, or you might fall asleep.
Hand Positions
Hand in Palm
When you sit in a cross-legged posture, you can place your hands on your lap, placing your left hand in the palm of the right hand. This makes a neat double circular energy flow. Try to roll your shoulders back, so that you will sit more straight but still being able to relax comfortably.
Gyan Mudra
Hold your hands out and take you index fingers and let them join your thumbs, so that they form a circular position. Now place your hands on your knees with the palms facing upward.This meditation is good for your Mind and Stomach and upper body.Good luck:)
-Johnny White
