How To Meditate

3 Effective Meditation Positions


The Tree - A standing meditation is a great alternative

Many people with physical limitations, restrictions or pain are put off by meditation because they think that they have to sit with their legs crossed in a traditional lotus pose…back straight and with their hands on their knees.  If you are one of the many suffering from back pain or joint pain, then this pose could certainly present an issue!  It is about near impossible to quiet the mind with shooting pain in your back or joints, so here are just 3 additional poses that can help you.

There are certainly more than just these 3, but these 3 will help the majority of people that feel they cannot meditate because they cannot sit in lotus pose.  Meditation has so many benefits, one of which is the healing of physical issues, and we really want you to reap this reward!  You don’t want to let a issue with the pose to stand in your way of seeing what you can accomplish when making meditation part of your daily life.

3 Effective Meditation Positions

#1 – The Astronaut

Basically, it’s an inverted sitting position. But instead of lying your back against a chair, you lie on the floor with your legs supported by a chair. Put a pillow underneath your head to give your head and neck some support. Rest your hands beside you.

#2 – The Sleeping Buddha

To assume this meditation position, lie on one side of your body on a flat horizontal surface, and place one hand under your cheek. If you’re resting on your left side, use your left hand to cradle your cheek. If it’s the right side you lie on, then use your right hand. As for the other hand, just rest it lightly along the side of the body that is inline with the hand.

Bend both legs slightly and rest them on top of one another. To prevent the upper leg from sliding forward and causes the lower spine to rotate, you may want to place a pillow between your thighs and knees.

#3 – The Tree

In this pose, you simply stand at ease with one hand resting lightly on top of the other hanging in front of you. Fix your gaze downwards as you mediate on your breaths. Don’t move your body or allow your gaze to waver. Because of its simplicity, you can use this meditation pose almost anywhere: while standing in line, on bus or train, or while waiting for someone to turn up. You’ll find yourself a lot less anxious and even begin to enjoy these waiting moments that often drive people crazy.

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Don’t feel bad about making yourself comfortable. If you feel you need a supporting pillow or rolled towel, etc. use one.  The point is to be in a position that does not cause you pain or stress.  Now, you don’t want to be SO comfortable that you quickly fall asleep.  You want to still maintain control of your body and to feel alert.  In the Sleeping Buddha, if, at the end of your meditation, you want to remove the cushion between your knees and then allow yourself to fall asleep, that is fine!

If you find yourself falling asleep while trying to meditate on a regular basis, then that might not be the position for you and you want to then try other positions to find one that is both comfortable and allows you to properly concentrate on your breath or what ever modality of mindfulness you have chosen to practice.

Do you have questions or suggestions regarding these poses?  Let us know in the comment section or on our Facebook page – we’d love to hear them!


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