4 Different Meditation Postures for Beginners

Photo by Medienstürmer on Unsplash

Meditation is intended to provide you with clarity and calm. Unfortunately, for many beginners, sitting for long periods of time might become unbearably unpleasant, resulting in an unsuccessful session. While the conventional lotus or cross-legged position is the most commonly utilized in meditation, certain alternate positions are appropriate for novices or anyone suffering from back problems.

---

The Astronaut
In essence, the astronaut stance is an inverted sitting position. Instead of resting your back against a chair, you lie on the floor with your legs supported by a chair. Place a pillow beneath your head to provide additional support for your head and neck. Begin your meditation by placing your hands on the floor beside you.

The Corpse
The corpse posture is incredibly soft on the back and is excellent for persons who have difficulty staying upright in meditation. It's also appropriate for guided meditation and pure light visualization. Simply lie on your back on a bed or the floor to get this stance. Place your hands alongside you, palms facing upward. Remove your socks and shoes and place your feet shoulder-width apart. Place a pillow beneath your head if necessary to support your neck.

The Invocation
This is a variation on the typical kneeling stance. For an extended period of time, kneeling unsupported with your back resting on the back of your heels can be exceedingly uncomfortable. Instead, a kneeling bench with a padded, sloping top can be used. When you take the kneeling posture, the kneeling bench tilts your back forward slightly, relieving pressure on your lower spine. Place a cushion or zabuton between the floor and your knees to reduce bruising and soreness in your knees.

The Buddha Asleep
The sleeping Buddha, like the corpse pose, is appropriate for beginners as well as those suffering from back and joint problems. Lie on your side on a level, horizontal surface to achieve this position. Place one hand under your cheek for more support. Place your other hand softly on your body's side. Bend each of your legs slightly and stack them on top of each other. To prevent your upper leg from rotating forward, place a pillow between your knees and thighs.

Meditation is an excellent approach to increase self-awareness and healing in your life. If you're just starting out and find it difficult to maintain typical meditation postures, try these four options.