Online MBCT/MBSR Lesson 2
Sitting Meditation Posture
Before we practice the Mindfulness of Breath meditation, we're going to look at the proper posture for a sitting meditation. It's important to find a posture that's:
- comfortable and relaxed enough that you can it maintain it for long periods of time, sitting as still as possible without having to keep adjusting how you're sitting
- while allowing you to stay alert and not slouching or starting to fall asleep
You can do the sitting meditations either sitting on a cushion the floor, or sitting on a firm chair with a straight back and no armrests. If you're unable to sit, you can also do a "sitting" meditation lying on your back.
Sitting on a Cushion
- Sitting on a cushion to slightly elevate your hips above your knees, with the cushion on a mat or carpet so your feet and legs aren't resting against a hard surface
- Crossing your legs, however is most comfortable—you can assume a yoga pose like the lotus or half-lotus if you like, but just a regular cross-legged posture is fine
- Keeping your back erect and straight, but not stiff
- Relaxing your shoulders, with your neck and head straight but not stiff
- Your eyes facing straight ahead, either gently closed, or with your gaze cast slightly downward and your eyes unfocused looking at the floor or wall a few feet in front of you
Sitting on a Chair
- Sitting on a chair with a firm seat and straight back, perhaps sitting on a small cushion or folded-up towel to elevate your hips slightly above your knees
- Sitting a bit forward from the back of the chair
- With your legs uncrossed and feet flat on the floor, shoulder width apart
- Relaxing your shoulders, with your neck and head straight but not stiff
- Your eyes facing straight ahead, either gently closed, or with your gaze cast slightly downward and your eyes unfocused looking at the floor or wall a few feet in front of you
Position of Hands
You can rest your hands on your knees, palms up or palms down; or rest them in your lap with your fingers interlocked, or with one palm resting on the other and your thumbs lightly touching each other. You can try the various hand positions pictured below, and use whichever is most comfortable.
Palms Down
Palms Up
Fingers Interlocked
Palms Resting On Each Other
On the next page we're going to do a 20-Minute Mindfulness of the Breath sitting mediation. Take some time now to find a posture in which you think you'll be able to sit as comfortably as possible for the duration of the meditation.