There are no strict rules about the position you should adopt to meditate. You don't have to be in the lotus position (which is, of course, the most well known cliché about meditation). A simple chair is perfectly fine. This means that you can meditate anywhere, discreetly and practically.
Above all, you should be able to breathe easily, be comfortable, solidly seated, open, in a stable position that keeps you awake with your mind alert and which is a good one in physiological terms (particularly regarding your back).
We have found that the following postures are among the most commonly used:
- Sitting on a chair with feet flat on the floor, legs slightly spread, the head in a dignified yet natural position as if being drawn up to the sky by an invisible wire, the back straight and with a slight forward tilt to your pelvis to protect the natural spinal curve (this is called anteversion).
(not too stiff or straight)
(nor too rounded)
- Sitting in a lotus or half lotus pose, cross-legged or with your legs in a diamond shape on the floor, on a yoga mat or zafu (meditation cushion): your pelvis should be raised. For lotus position, place your left foot on your right thigh, and vice versa. For half lotus position, place just one foot on the opposite thigh. For quarter lotus, place each foot on the opposite calf. You can use your knees for support if you like.
- Lying on your back. We suggest that you insert a small cushion beneath your knees, which will reduce the lumbar curve and allow the leg and back muscles to relax. The important thing is that the position works for you, particularly if you're in pain even before starting.
- Sitting on a small stool (shogi).
- While walking slowly (meditative walking).
As for your arms, once again you can do what you like with them provided you are comfortable. Place them on your thighs, knees or along the body...whatever works for you. The hands should be placed flat or interlaced to avoid unnecessary tension.
Your eyes can be open or closed; we will provide guidance during the sessions. The mouth can be slightly open to avoid tension.
Allow yourself to be as you are rather than seeking to force yourself in a particular direction.
Remember to stretch at the end of the meditation.