During Meditation practices are Buddhists often sitting, either on the ground or on a pillow for meditation. Also staying, walking or laying are possible.

There are generally five different types of sitting defined. Do not do too much too fast. If you feel pain in one position please stop directly. If you have doubts about this, please directly contact a physician. Take care of your health and take step by step with patience.

In case, you have pain in your back, get something to support your back. You may even intend to simply sit on a chair. It is most important that you have a position which allows you to sit comfortably for the time of the Meditation. This is also why it is so important to sit straight.

Tailor Seat (Sukhasana)

For coming into the position, please sit down on the floor or on a pillow for meditation. Stretch your legs to the front. Move your haunches a bit from side to side, until you found a comfortable position for sitting.

In a good position, please cross your legs. Your left foot is supporting your right knee and your right foot is supporting your left knee from below. You nearly reached the correct position.

You also need to consider the rest of your body. Mind that you sit with a straight back. Your spine up to the head should build a straight line. Relax your shoulders. Lay your arms on your thighs. The palms look to the top.

Casual Sitting (Muktasana)

The Casual sitting can is very close to the tailor seat, but there is a fine difference: The feet are not supporting the knees, but they are laying freely, in front of the body, close to the pubic bones.

This position is interesting, especially for beginners.

For entering the position, please sit down on the ground or a pillow for meditation. Stretch your legs to the front. Move your haunches a bit from side to side, until you found a comfortable position for sitting.

In a comfortable position, please pull your feet to your body. One foot is laying freely as close as possible to the pubic bone. Lay the other foot close to the first one, directly in front of it. No ballast is laying on either of the feet.

Finally, also check the rest of your body: You also need to consider the rest of your body. Mind that you sit with a straight back. Your spine up to the head should build a straight line. Relax your shoulders. Lay your arms on your thighs. The palms look to the top.

Half Lotus Position (Ardha Padmasana)

The Half Lotus Position has one update to the Casual Sitting: The right foot is laying on a thigh.

For entering the position, please sit down on the ground or a pillow for meditation. Stretch your legs to the front. Move your haunches a bit from side to side, until you found a comfortable position for sitting.

In a comfortable position, please pull your feet to your body. Lay the right foot on top of the left thigh. The sole shall look to the top. No ballast is laying on top of either of the feet.

Finally, also check the rest of your body: You also need to consider the rest of your body. Mind that you sit with a straight back. Your spine up to the head should build a straight line. Relax your shoulders. Lay your arms on your thighs. The palms look to the top.

Lotus Position (Padmasana)

The Lotus Position is completing the half lotus position: Both feet are laying on the thigh. If this position makes it difficult to keep your back straight, feel free to have something or someone to support you from behind. Especially in the beginning might this be challenging.

For entering the position, please sit down on the ground or a pillow for meditation. Stretch your legs to the front. Move your haunches a bit from side to side, until you found a comfortable position for sitting.

In a comfortable position, please pull your feet to your body. Lay the right foot on top of the left thigh. The sole shall look to the top.

Now, carefully take your left foot, turn the sole to the top and move it on your right thigh.

Be careful! Move your legs only as far as you can. If you feel pain, please stop directly. If you wanted too much and the pain stays, please visit a physician.

Finally, also check the rest of your body: You also need to consider the rest of your body. Mind that you sit with a straight back. Your spine up to the head should build a straight line. Relax your shoulders. Lay your arms on your thighs. The palms look to the top.

Sitting on the Heels (Vajrasana)

This sitting position is different to the first four. Preferably use a pillow for meditation here (for sitting down).

For entering the position, lay your lower legs to the back. Carefully sit down on your heels.

Moving your lower legs a bit more to the outside, might make the position more comfortable. Put a pillow into the gap.

Finally, also check the rest of your body: You also need to consider the rest of your body. Mind that you sit with a straight back. Your spine up to the head should build a straight line. Relax your shoulders. Lay your arms relaxed on your thighs.

This position should take the stress away from knees and lower legs.

Alternative positions for Meditating

Alternative positions for Meditation in Buddhism are Laying, Staying or Walking.

Laying

Especially, if you are meditating to calm down, is the laying position recommended. If you tend to fall asleep, when you are laying, better choose a different position. Meditation is for clearing your mind, for being in the moment, not for sleeping. Exercises that might support to fall asleep can you find on Coachiendo under Relaxation.

Lay down on your back, on a comfortable and warm ground. If you wish, may you lay a flat pillow below your neck. This might support, especially when you feel pain like hardening there.

If you like, can you also lay a pillow below your knees and or or your lower back. A pillow below your knees takes some stress out of your hips.

Standing

You might even meditate while staying. If you tend to have a low blood pressure, do we recommend you to choose a different position for meditation. Also is this position stressing your legs.

If you stay, look out for our posture. Your back should be straight and your shoulders and arms relaxed.

Walking

As you may know from life: often is the way the target. That is the same for this position of Meditation. You might generally do this tape any place, any time, as long as it is safe. Do not risk the health of you or others.

Define a short distance that you may walk slowly, without taking any risk. Crossing a street is e.g. not possible. You may even look for a short distance you can walk barefoot.

Walk this way up and down during the whole meditation. Walk slowly and consciously. Feel each time the foot touches and looses the ground.

Keep your back straight, as well as shoulders and arms relaxed.

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