Seven Points for Better Meditation Posture

This is a method that’s been used for thousands of years to align your posture before you begin meditation. It can be used as a simple checklist that will make you more comfortable, allowing you to focus more deeply in meditation as you practice. You can find yoga classes that begin and end with a short meditation if you need more guidance.


  1. Legs- Sitting in a lotus or half lotus (basically “Indian style”), with your legs crossed and folded at the knees, your butt on a pillow and your knees resting against the floor or mat.
  2. Arms- Your arms will hang gently, your shoulders rested and relaxed. Your hands should be rested loosely in your lap or on your knees. If resting in your lap they will be 2-3 inches below your navel. Your right hand will rest in your left hand, and if you like, your thumbs can touch at the tips.
  3. Back- It is very important to have a straight back for good meditation posture. If the energy can flow freely from your crown to your root chakra, or straight down your spine, you will experience more clarity and alertness. Make sure your legs are comfortable. Be sure to point your tailbone toward the center of the earth and top of your head to the sky. Once you find a straight spine make sure you can take a deep breath and relax into it. Keep taking deep breaths. Relax into the posture. Rock back and forth to find your center if that helps.
  4. Eyes- Many Buddhist practices suggest keeping your eyes slightly open to allow the light to enter and avoid sleepiness, but for now, your eyes closed is probably easiest. Your eyes are controlled by muscles, so relax your eyes and eyelids.
  5. Jaw and Mouth- When your jaw is relaxed your teeth will be slightly apart, not clenched. You may feel the release in the back of your jaw.
  6. Tongue-Rest your tongue gently on your upper palate touching the backs of your teeth. This will help you relax your jaw, and you will salivate less.
  7. Head- Your head position is very important. If it drops too far forward you may have trouble staying attentive, with your chin too high you may also find yourself distracted. Your crown (the top of your head) should be aligned with your spine. Maybe you can imagine a puppet string running through the top of your head and straight down your back.


Begin breathing deeply and notice how different it feels when your posture (and chakras) are aligned. Once you find the right posture, you can meditate without being distracted by how your body feels. I hope this helps you in your practice.

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