Apr 22, 2025 2 min read

How to Sit: Position and Posture in Meditation

Last week, we explored the essence of the meditative state—how, much like becoming an expert at anything, meditation invites a deep, focused inquiry into the nature of self and reality. We touched on the importance of consciousness and control, and today we turn to one of the most practical, yet often overlooked, aspects of meditation: position and posture.

Establishing your meditation posture isn’t just about comfort—it’s about creating the conditions for awareness to flourish. The spine plays a central role in this. A self-supported, upright spine keeps the body alert, allowing consciousness to remain active and engaged rather than slipping into rest or sleep. Think of it this way: let your body keep you awake, so your mind can stay free to explore.

A straight spine also symbolises inner strength. Much like a sturdy tree standing firm in the wind, a strong meditation posture signals resilience. You’re showing your mind that you’re not easily swayed, that you’re present, rooted, and unshaken. As my mum once said, “A strong position is a proud position.”

The position you choose—whether it's seated on a chair, cross-legged on the floor, or in the classical lotus posture—should ground you, reduce tension, and allow the spine to rise tall and balanced. For many, sitting on the floor with the hips elevated slightly above the knees using a cushion or bolster can make all the difference. Think of it like sitting on a cloud: supported, weightless, and serene.

But comfort isn’t just physical—it’s energetic. Your spinal posture is also an energetic pathway, like the string of a bow from your head to your base. Proper alignment ensures the smooth flow of energy during meditation. Chest slightly lifted, chin level, shoulders even—these subtle adjustments can transform a distracted sit into a powerful, embodied experience.

Once in position, gently close your eyes. This simple act begins the inward journey. Just as the night sky reveals the stars, closing the eyes dims the external light so you can witness the vast cosmos within. You’ll also want to settle your hands in a natural, restful way. Beginners may place their hands on their thighs or loosely clasp them; those further along might explore specific hand placements known as mudras.

We’ll dive into mudras next week—what they mean, why they matter, and how they can enhance your meditation. Until then, focus on building a strong, supported posture. Let your body become the still vessel that supports the movement of consciousness. Sit tall. Breathe deep. And remember: every great journey begins with a single breath—and a solid seat.

You can dive deeper into the principles of posture and alignment in Meditate: Breathe into Meditation and Awaken Your Potential, as well as in The Meditation Kit, where I offer practical tools and guidance to help you establish a supportive, grounded meditation practice from the inside out.

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Please note: Esoteric concepts are not meant to be taken literally or as absolute truths. However, they can provide valuable perspectives and context, helping our limited human minds grasp complex ideas.