Over 35 million Americans want to start a meditation practice. But, what is stopping them?

Understanding how to meditate may be the biggest hurdle to overcome. 

If you want to start meditating but don’t know where to start then you have come to the right place. 

Learn various meditation poses for beginners that will get you comfortable and calm so you can reap the benefits of this soulful practice. 

How to Meditate Properly: Things to Consider

Before you start meditating there are a few factors to consider. No one meditation pose in yoga is fitting for everyone. However, you should be aware of the following before you choose a meditation position and location. 

1. Comfort

Above all else is comfort. The moment that you start meditation you should feel ready to stay in that position for the duration of your practice. So, be sure that you are comfortable for however long you plan to meditate.

2. Posture

Keeping good posture is essential for your breath to flow properly. Aligning your chakras that run through the center of your body is also important. Therefore, find a meditation pose that is both comfortable and keeps your back straight with your shoulders not hunched over. 

3. Calm

The last thing you want to do is overthink about meditation. Remove any negative thoughts about doing something wrong or thinking that meditation will not be effective. It is ok to set an intention but have no expectations. 

Clear your mind of anxieties as well as your body from tensions. This means choosing a position for meditation that does not put pressure on your body. Use props like pillows to assist in your relaxation and take the strain off any sensitive points. 

4. Stillness

If all of these other factors are taken into account then you should have no problem with the last point. Stillness removes the focus on the body and mind. By not moving you refocus attention on that which is not felt on the surface: the spirit. 

Find a pose that won’t have you adjusting your position for the duration of your practice. 

Meditation Poses for Beginners

Now that you know how to meditate using the above main factors, let find the right meditation pose for you. We will go through sitting, kneeling, standing, and lying positions for meditation. 

Lotus Pose

This yoga pose for meditation is one of the most popular positions. It naturally aligns your spin and 7 chakras to gain the full benefits of meditation. 

There are also variants of lotus pose that are useful if this is your first time meditating. Here are several lotus pose variations:

  • Full lotus– both legs crossed and both feet on top of the opposite thigh
  • Half Lotus– both legs crossed and one foot sitting on top of the opposite thigh, the other rests on the ground near the pelvis
  • Quarter Lotus– both legs crossed and both feet under the opposite calf
  • Easy Pose– both legs crossed and sit side-by-side on the ground near the pelvis
  • Bound Angle or Butterfly Pose– legs bent and meet at the soles of the feet, knees are to both sides

For all lotus pose modifications, you can sit on a mat, pillow, or blanket and use props to rest your knees or thighs. You can also sit against a wall to gain back support. 

Seiza Pose

Some of the best meditation poses are also yoga poses including this one. Similar to Hero Pose, Seiza places you on your knees. The only difference is that instead of sitting on your ankles, you use a pillow or blanket in between your buttocks and feet to make a seat. 


Chair Pose

Meditation can happen anywhere including your chair. As long as it is comfortable, supports your posture, and promotes calmness and stillness then it can work. 

The chair should have a straight back and be sturdy so avoid sofas and swivel chairs. Place a blanket or pillow behind you to fill in any gap and support your back. 

Place your feet on the ground, shoulder-width apart and your hands resting on your lap or in a mudra. 

Savasana or Corpse Pose

This lying down pose is the best for beginners. Just don’t get too relaxed and fall asleep. 

Lie on your back with your legs spread apart about 6 inches. Your hands resting by your side with palms facing up. Place a pillow under your head or knees for more comfort. 

You can put a small blanket behind your lower back but be sure it is not arching your back more than your natural posture.

Bend your knees if you feel as though you might fall asleep. 

Standing Pose

If sitting isn’t comfortable for you due to back problems or other discomforts then there are standing meditation benefits. You may find that your posture is best when standing. 

How do you meditate while standing? The important part is to be natural and relaxed while ensuring your posture is straight. 

  1. Find a leveled surface indoors or outdoors. You can do this on your yoga mat as well. 
  1. Place your feet flat on the ground, shoulder-width apart and pointing straight ahead. 
  1. Straighten your back without pushing out your chest or curving your spine. 
  1. Relax your shoulders but do not hunch forward.
  1. Keep your neck and face in a neutral forward-looking position.
  1. Hold your hands together, resting them on your abdomen. 

While the standing pose may be the best for your body, it also may be difficult for some people. Try this pose only for a few minutes to see if you can stay still and are comfortable during the entire meditation session. 

Getting Started with Meditation

Now that you know the best mediation poses for beginners you can start your practice. Next, learn various breathing techniques to assist you in your meditations. 


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