A guest article by Ines Kaufmann
Finding the right sitting position for meditation is not that easy. Anyone who has ever meditated has probably already come into contact with the phenomenon of numb or numb limbs and/or aching joints. Even five minutes can seem like an eternity!
However, if your thoughts only revolve around the twinge in your leg or the tingling in your left foot, the "goal" of finding inner peace and connection to yourself becomes a long way off. In order to give your consciousness the space it needs, you need a quiet and relaxed environment, comfortable and warm clothing, and a sitting position that you can comfortably maintain for the duration of the meditation.
When choosing your sitting position, I would like to tell you that there is probably not one right position that you can adopt every day. Our bodies are a little different every day, and our minds and emotions are also constantly changing. Ideally, you should set aside a few moments before your meditation practice for a quick check-in with yourself and see what you feel like doing today. The external form is less important. What is important is how you feel, how the posture can support your physical, mental and emotional requirements and thus allow you to fully engage in your meditation practice.
When it comes to the positions I show you, remember that these are options. You may find that none of these positions are right for you. That's OK, too. Try things out, use props, and you will see that with patience, respect, compassion, and perseverance, you will find your very own meditation seat.
Sitting meditation positions (especially suitable for beginners)
When sitting, it is important that your (lower) back remains straight and your abdomen remains soft so that you can breathe freely and relaxed. So choose a position in which you can sit comfortably, upright and without pain.
Possible aids for an upright and supported meditation position: seat cushions, yoga blocks, blankets. If you don't have any yoga and meditation accessories, the following will also do: cushions, blankets, towels, books.
01 Sukhasana – Cross-legged position
Sukhasana (Sukha = joy, pleasant, easy and Asana = here: sitting posture), the sitting posture with crossed legs, the tailor's seat, is also described as an easy and comfortable posture, which is often chosen especially at the beginning of a meditation practice.
• Sit on your mat with your legs stretched out, preferably elevated on a pillow, a block or a rolled up blanket.
• Feel your ischial tuberosities on the floor.
• Now cross your legs so that your left foot supports your right leg/knee and vice versa. You can choose which leg is in front and which is behind. Feel free to change the way your legs are crossed from meditation to meditation to create balance.
• Your knees are relaxed and sink towards the floor. Feel free to use the block as an aid if your knees are not touching the floor or if you have difficulty letting go of your legs.
• Tilt your pelvis slightly forward so that your ischial tuberosities can become more grounded and your spine can be straightened.
• The belly is soft so that your breath can flow freely and calmly.
• Place your hands loosely on your thighs or knees.
• Relax your shoulders and gently pull your chin towards your sternum so that your neck has more length and space.
• Release your jaw, release your tongue from the roof of your mouth, relax the muscles around your eyes and forehead.
• Gently close your eyes and begin your meditation.
02 Muktasana – The comfortable/liberated sitting position
The posture Muktasana (Mukta = free I Asana = here: sitting posture) is therefore referred to as a freed sitting posture, since here, unlike Sukhasana or the lotus position, the legs are not on top of each other, but in front of each other.
• Sit on your mat with your legs stretched out, preferably elevated on a pillow, a block or a rolled up blanket.
• Feel your ischial tuberosities on the floor.
• First pull one heel towards the perineum and place the other foot in front of it. Only go as far as you do not feel any pain.
• Your knees are relaxed and sink towards the floor. Feel free to use the block as an aid if your knees are not touching the floor or if you have difficulty letting go of your legs.
• Tilt your pelvis slightly forward so that your ischial tuberosities can become more grounded and your spine can be straightened.
• The belly is soft so that your breath can flow freely and calmly.
• Place your hands loosely on your thighs or knees.
• Relax your shoulders and gently pull your chin towards your sternum so that your neck has more length and space.
• Release your jaw, release your tongue from the roof of your mouth, relax the muscles around your eyes and forehead.
• Gently close your eyes and begin your meditation.
03 Vajrasana – heel seat
Vajrasana (Vajra = diamond, thunderbolt, the solid/powerful), also called heel seat or diamond seat, is a sitting position suitable for beginners. It allows a particularly easy and stable straightening of the back. However, the knees are put under a lot of strain. Therefore, feel free to place a seat cushion, a block or a bolster under your buttocks to reduce the pressure on the knees.
• Sit on your heels or on an elevated surface. Your legs are bent and parallel and your knees are pointing forward.
• Straighten your spine and give it maximum length.
• Tilt your pelvis slightly forward so that your ischial tuberosities can become more grounded and your spine can be straightened.
• The belly is soft so that your breath can flow freely and calmly.
• Place your hands loosely on your thighs or knees.
• Relax your shoulders and gently pull your chin towards your sternum so that your neck has more length and space.
• Release your jaw, release your tongue from the roof of your mouth, relax the muscles around your eyes and forehead.
• Gently close your eyes and begin your meditation.
Additional tip for beginners: It's perfectly fine to stretch your legs, change position or stretch your back for a short time. With practice, it will become easier and the amount of time you can hold your seat comfortably and without distraction will increase.
Note: If you suffer from physical limitations or experience permanent (stabbing) pain in certain postures, please contact your doctor or physiotherapist and discuss the options for your practice with him or her in advance!
Practice patience, compassion, respect and perseverance
Despite its healing and calming effects, meditation also challenges people. So if you decide to take the path of meditation or at least incorporate it into your daily routine from time to time, practice patience, compassion, respect and perseverance. Listen to the signals of your body, mind and emotions and gradually experience the healing effects of meditation.
Ines
Ines is a trained Vinyasa yoga teacher and lives in Berlin. It is a matter close to her heart to enable people to find their own approach to yoga. For Ines, yoga is a journey to oneself that involves mindfulness and respect for oneself and the environment. She wants to show how multifaceted yoga is and how it fits into everyone's everyday life.
INSTAGRAM