Points of Posture for MeditationHow to Sit in Stillness — Without Strain
Meditation isn’t about perfect stillness or clearing your mind — it’s about coming home to your body and breath. And the way you sit can make a big difference in how grounded, present, and comfortable your practice feels.
Whether you're new to meditation or deepening your practice, these key points of posture will help you sit with ease, awareness, and support.
Why Posture Matters
A good meditation posture isn’t about looking spiritual or sitting like a monk. It’s about creating a stable, aligned foundation that:
Keeps you alert but relaxed
Reduces tension and fidgeting
Supports deeper, calmer breathing
Helps your mind settle naturally
The 7 Points of Meditation Posture
Whether you’re sitting on a cushion, chair, or bench, try adjusting these seven key areas:
1. Seat
Sit on a cushion, folded blanket, or sturdy chair.
Make sure your pelvis is slightly tilted forward — this encourages the natural curve of your lower spine. If you’re on a chair, plant your feet flat on the ground.
✅ Your seat should feel grounded and stable — like the base of a mountain.
2. Spine
Let your spine rise naturally, without rigid effort.
Think: tall and lifted, but not stiff. Imagine a string pulling the crown of your head gently upward.
✅ You’re not holding yourself up — you’re being held by your posture.
3. Shoulders
Let your shoulders drop away from your ears.
A few slow breaths can help release tension. Gently roll them back and down.
✅ No need to “force” perfect posture — let your body settle into upright ease.
4. Hands
Rest your hands softly in your lap — palms down, up, or in a mudra (gesture), whatever feels natural.
Common options:
Palms down on knees (grounding)
Palms up, stacked in your lap (receptive)
Index finger and thumb touching (Gyan mudra)
✅ Keep your hands soft — not gripping or controlling.
5. Chin & Neck
Tuck your chin slightly down.
This elongates the back of your neck and helps prevent strain.
✅ Imagine your head floating gently above your spine — like a balloon on a string.
6. Jaw & Mouth
Relax your jaw.
You can keep your lips gently closed, or leave your mouth slightly open. Let your tongue rest on the roof of your mouth, behind your teeth.
✅ No need to clench or control — just soften.
7. Eyes
Choose what supports your focus:
Closed eyes (for deeper inward attention)
Half-open eyes (looking slightly downward at the floor or a fixed point)
Soft gaze (unfocused and restful)
✅ The key is not to strain — just allow your eyes to rest, like your thoughts.
Bonus Tips
Use props! Meditation is not a pain contest. Cushions, blankets, or bolsters can help prevent numbness and support your body.
Try lying down if sitting is uncomfortable — just avoid falling asleep!
Check in mid-practice. Gently scan your body for tension and adjust as needed.
Final Thought
The best meditation posture is the one that supports your body’s needs and your mind’s openness. Don’t worry about looking a certain way. If you feel rooted, upright, and relaxed, you’re doing it right.
“Sit like a mountain. Breathe like a breeze.”
