There are several ways to sit for meditation that are equally good. You can sit either in a straight-backed chair or on the floor in any number of poses. Two things, however, are essential: Your spine must be straight, and you must be able to relax completely.
Proper Posture for Sitting on the Floor
There are several postures for sitting on the floor that can be used with nearly equal effectiveness if you are able to sit with comfort. The easiest for most people is sukasana, a simple cross-legged position using. With this posture, try sitting on a small cushion, as many beginners find themselves, after only a few minuets, sitting with rounded shoulders, a bent spine and unwanted tension. A cushion will help you. Remember, it is important to keep your spine straight, the chest up and the chin level.
For those with good flexibility padmasana (lotus pose), siddhasana
(perfect pose) or vajrasana (firm pose) are excellent postures traditionally used for meditation, but be sure that whatever pose you use is comfortable. It is much more important to keep your mind fixed on God rather than pain in your knees.
Proper Posture for Sitting in a Chair
Choose a chair with a straight back and a padded seat. Sit away from the back of the chair, so there is no pressure on your spine, and place your hands palms upright at the junction of the thighs and the abdomen. Bring your shoulders back a little in order to keep from slumping. Some people find this a little awkward at first, but they soon get used to it. A straight spine is important for complete relaxation. If you slump, skeletal muscles must tense to support your weight, and a bent spine inhibits the flow of the subtle energies necessary for deeper states. Keep the chest up—you might try feeling that there is a string attached to the chest pulling it upward and forward at a 45 degree angle. The chin should be kept level with the floor.
You may find it helpful to place a woolen blanket or silk cloth or both over your chair. Yogis recommend this to block certain subtle magnetic forces in the earth that tend to pull our energy down. Wool or silk insulates against these forces just as rubber insulates an electrical wire.
Traditionally, yogis sit on the skin of a tiger or deer that has died a natural death, but wool or silk works nearly as well. Place the
blanket on your chair in such a way that it extends down under your feet and up over the back of your chair.
As you increase the length of time you sit in meditation, you may find it helpful to occasionally change positions to relieve tension or aches you may feel. Moving too frequently will disturb your concentration, but an occasional change of position can be refreshing and allow you to dive deeply again. When changing from one position to another, move gracefully while keeping your attention within. The more you can keep your body absolutely still and relaxed, the less will it demand your attention and the sooner you will be able to go beyond “body consciousness.” Yogananda would say to his disciples, “Let’s dump the body!”
