Comprehensive Guide to Meditation for Beginners


Meditation is the ancient yogic technique which offers a soothing and calming effect to your mind. The best part about meditation is you can do it anytime and anywhere. But, meditation does contains a few sitting positions.

Why is Position So Important in Meditation?

Whether you want to improve mental health or achieve enlightenment, meditation does it all. But the first step is to position your body using the correct alignment. Doing this ensures you do not get distracted in the middle of a meditation session.

A good meditation posture stills your mind and prevents you from falling asleep. An uneasy stance makes it harder for you to focus on the meditation session. Thus having the right physical posture helps a lot.

You have to minimize laziness and stillness as much as possible. The intensity of meditation depends on the balance between your body and mind. The correct body posture helps you remain attentive. Book yourself a few days of yoga holidays and learn the correct way of doing meditation.

Have you heard about the different points of meditation posture? Keep reading.

Important Points of Meditation Posture

There are 5 points of meditation posture as given by experienced meditators. These have also been passed down from one generation of meditation practitioners to the next. You can tweak these points to suit your body's physical capacity.

Thus, when sitting to meditate you should keep these points in mind.

1. Cross-Legged Sitting

Cross-legged postures are quite common in yoga. Sitting in this position elevates your back and firms the hips. It also lays down a solid foundation for meditation. Some of the ideal positions you can sit in during meditation are Full Lotus, Half-Lotus and Easy pose.

You can also try out other yoga sitting positions. Yoga experts recommend that you sit on an elevated cushion. This helps you relieve leg and knee pain.

2. Hands in Lap/On the Knees

Keep your hands 2 to 3 inches beneath the navel during meditation. You can keep the palms facing up or downwards on knees or thighs in a relaxed position. There are many yoga hand gestures which help you dive deeper into meditation.

Your left hand represents wisdom. On the other hand, the right hand represents compassion. Sitting with both palms facing down helps transfer these qualities to your entire body. Join a certified meditation retreat in India to learn this ancient yogic technique.

3. A Straight Back

The most important factor to consider when sitting for meditation is a straight back. Your spine must be as straight as an arrow. This makes you attentive and increases alertness during meditation practice. Doing this also increases the flow of sacred Prana energy throughout your body.

This might appear challenging but with time it will become a habit. Moreover, this will help you sit for longer duration in meditation. But remember that the placement of your legs has a big impact on how easy it is to keep your back straight.

4. Spread the Shoulders

Always keep your arms and shoulders in a relaxed position. Do not place your arms against your body. Keep them a few inches away to let air circulate which helps you stay alert during meditation.

Make sure the shoulders remain a bit back and not dropped forward. Relax the muscles in your shoulders and back. Join a certified meditation retreat in India to learn the correct technique and sit in meditation for longer duration.

5. Straight Head

Keep your chin tucked a bit towards your neck. No need to go as far as staring down at your lap. Holding your head too high can lead to restlessness and discomfort. These will not let you focus on the meditation session.

Lower your neck to where your vision is towards the floor in front of you. It keeps your neck comfortable and does not causes a strain. Joining a meditation retreat will help you understand why it is important to keep your head at a level.


Do you want to unlock true mental and physical potential? You should enroll in a certified meditation retreat in India to learn this ancient yogic technique from the masters.

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