How to Sit (And the One Way NOT To Sit): Proper Posture for Meditation
"How should I sit?"
This may be the most common question about meditation. There are many ways of sitting for meditation. But they all have something in common.
Jon Kabat-Zinn puts it this way: "When we describe sitting posture, the word that feels the most appropriate is dignity."
It's also helpful to have some guidelines.
Here are three basic principles to keep in mind for your posture while meditating.
1. Have a straight, upright spine, with your body in alignment
Your back should be straight and your spine upright. Your head should be level, and in alignment with your spine, not leaning forward or back.
2. Make sure your knees are below the level of your hips
Making sure that your knees are below the level of your hips ensures that you'll be able to keep your back straight without a lot of exertion.
3. Try to relax as much as possible given that you are upright
As you sit, you want to release as much muscle tension as you can, given that you are still maintaining your upright posture. Without some muscular activity, you won't be sitting up, but try to identify what muscles are needed and what muscles aren't, and relax as much as possible.
The video covers how to sit in a chair, how to sit on the floor, and the one way you shouldn't sit.