Meditation Postures for Beginners

Meditation Postures for Beginners

Selecting the right meditation posture is important for experiencing continuity between the physical and psychological benefits of the practice. Some people think of meditation postures as the bridge between heaven and earth, and whether you conceptualize meditation as emotional, spiritual, or psychological, you want to select a physical position that supports your journey.

Highlighted below are a few postures to choose from, but the first thing all beginners should keep in mind is that whatever position you choose should be comfortable for five to 10 minutes of meditation. If you’re just starting out, it is important to keep this time fairly short to avoid feeling overwhelmed. Beyond this, make sure you have appropriate padding or cushioning for the points of impact. These factors can make all the difference between a meditation session that is grounded and focused and one that is shifting and off-balance.

The Sit

Cross your legs, with your ankles facing towards the middle of the body. Put your hands on your knees if you like. Sit up straight. You’ll want to avoid leaning against a wall or slouching.

Sitting In A Chair

This method simply involves sitting in a chair, but without having your back pressed against the back of the chair like you would normally expect. For added comfort, place a cushion under your legs. Here, the key is to use a wooden chair if possible.


It is important to realize this method can be harder on the knees but can prove beneficial and comfortable once you get used to it. When kneeling, it is important that you keep your body as straight as possible and avoid resting back on your heels.

A good way to do this is to use a wedge pillow. This pillow will go in between your bottom and your feet. This way, you can sit back on the pillow instead of on your heels.

Easy Position

Though this position is called “easy,” it’s not really that easy to hold. Sit with your legs in a tailor position (commonly known as “butterfly”). Although this position is initially difficult, over time, it will lead to an improvement in the flexibility of the body as your knees start to reach the ground, helping keep you grounded and flexible.

Burmese Position

Sit with your knees pointed to the outside of your body, and your legs meeting with your feet in your groin area with your feet and calves off the floor and one foot in front of the other. Then balance your palms between your thighs and your knees.

Half Lotus

Half lotus opens up the hips while stretching the knees and ankles, and is a modification of the full lotus posture for individuals with less flexibility. For this posture, begin on the floor with both legs extended, then bend your right knee and bring your right ankle to your left hip crease with the sole of the foot facing up. Repeat with the left knee. For your hands, either place them on your knees with the palms facing down or put them in prayer position at your heart.

Full Lotus

The full lotus is often seen as one of the most stable positions. The position requires you to completely cross your feet over the thigh on the opposite leg. This might be the most difficult of the positions mentioned for beginners, so consider working up to it with a quarter and half lotus in order to increase strength and flexibility.

meditation postureConclusion

Meditation can help you get in touch with yourself emotionally, spiritually, and psychologically, but it is also useful as a reset for your body. If you’re new to yoga or meditation, it can be difficult to know just where to start. With this foundation of beginner postures, you’ll feel more at ease as you settle into your meditation session and ultimately achieve the health and wellness benefits you’re looking for.


Rachel Donovan

By Rachel Donovan

Rachel is a freelance writer who enjoys writing and researching interesting and new topics. As a California native, she can be found spending her time on the beach with a good book.

Favorite MONQ blend: Ocean

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