A typical image of meditation is probably someone sitting on a meditation cushion in total silence, for hours on end. But nothing is further from the truth. Meditation can be done anytime, anywhere and there’s certainly no one-size-fits-all. The following 3 meditation poses are worth a try. Find out which one suits you best!
#1 Seated meditation poses
Lotus position on a meditation cushion
There are several ways to sit on a meditation/firm cushion. You can sit in the yoga pose; on the floor with your legs crossed. In this official Lotus position, your knees touch the floor or the mat and your feet are close to your groin. However, you can also sit in this pose without your knees touching the floor.
Meditate on your knees
Another great position for a meditation cushion is sitting on your knees, pleasant for those who feel uncomfortable crossing their legs. Use a meditation cushion or other firm cushion for this position. Place it on the floor and then get on your knees, with your buttocks touching the pillow. This way you give your knees a little more rest.
Meditate sitting on a chair
If you have problems with your knees or would rather have back support, we suggest you use a chair when meditating. To do this, sit up with your back straight and preferably your feet on the ground so that you make contact with the earth. You can use the backrest as a support, but make sure you don’t ‘hang’ in the chair. Stay upright with your pelvis slightly forward. It may help to visualize an invisible cable attached to your body, which is holding up your head.
#2 Lying down meditation poses
Meditate lying on a yoga mat
Meditating while lying down can also be very nice, for example when you do a body scan. Lying on a yoga mat ensures that you remain alert and less likely to fall asleep. You can place a cushion under your knees, so that your leg and back muscles are relaxed. If the floor is a bit cold cover yourself with a blanket.
Meditate lying on bed
If you prefer a meditation in the morning or one in the evening before going to sleep you can meditate while lying in bed. When meditating in the evening you need to get ready for the night before you start meditating (shower, brush your teeth, put on your pajamas), just in case you fall asleep during the meditation. Falling asleep during a morning meditation however is less pleasant so it’s better to sit up straight in bed.
#3 Walking meditation
Meditate in nature
You don’t have to meditate indoors and be totally silent. Meditation can also include movement and take place outside in nature! A walking meditation is a great way to completely calm your mind. Take a short walk in the park or a long walk in the woods or on the beach. Slow down your pace and practice conscious breathing.
Or turn on a pleasant guided meditation from the Meditation Moments app. This makes it easier to do the ‘walking meditation’. All you have to do is put your earphones or headphone in and enjoy the nature.
What are the best meditation poses?
The best meditation poses don’t exist. It’s different for everyone. The most important thing is that you keep your back straight while maintaining a small natural curve in the lower back. This allows the energy to flow through your spine, lets you relax and focus on your meditation. When you’re in a sitting meditation pose try to ensure that your knees are lower than your pelvis, otherwise you might feel tingling in the legs. And that can distract you away from your meditation!