Meditation Posture | An Intro to Meditation Poses for Beginners

Meditation Posture | An Intro to Meditation Poses for Beginners

Holding the right meditation posture and finding the right meditation pose for your body can take practice and trial and error.

Right now, you could be experiencing:

  • back pain
  • hip pain
  • leg pain
  • ankle pain
  • numbness
  • flexibility struggles or even an
  • inability to focus

The problem is that a lot of the info on the internet can be confusing when it comes to which meditation pose is best to start out with.

In this article, I’m going to be exploring popular meditation poses for beginners and some simple ways to improve your meditation posture.

Learning these tips will help you to improve enjoyment during your meditation practice.

Let’s now kick straight into things including the following topics below:

1) Why choosing the right meditation pose for your body is important

2) Meditation Posture:

  • How to position your back, neck and head during meditation
  • What to do with your hands
  • Where to focus your eyes

3) Meditation Posture FAQ’s

4) How to find the best meditation pose for your body



Why Choosing the Right Meditation Pose is Important

To be completely honest, the meditation pose you choose can make or break your meditation practice.

Meditating in an uncomfortable pose repeatedly could cause you to develop a negative attitude towards meditation.

You’re also less likely to experience the many benefits of daily meditation because you’re so distracted by pain and discomfort and therefore, find yourself procrastinating saying “Meditation is to hard.” or maybe “I’m not made for this…”.  

Meditation should be an activity that you enjoy and look forward to each day.

By continuing to meditate in discomfort and not listening to the needs of your body, you’re only going to make your meditation practice miserable and waste your time.

Instead, start your meditation journey right by exploring different meditation poses to suit you body and level of flexibility.

Your meditation pose should also:

  • Balance the energies in your body
  • Help you get the right head space
  • Signal to your body that it’s “meditation time”
  • Make meditation easier by helping your feel stable and grounded
  • Minimise distractions
  • Help you remain still for the desired period of time (Eg. 5 – 20 minutes)
  • Feel relaxed and comfortable

You can also invest in a meditation cushion or yoga mat to increase comfort and reduce back pain during meditation too. Personally, that really helped me!


P.S>> If you’re more of a visual learner, you can watch the video below where I explain everything covered in this article but in a more visual way. And you’ll get to meet me too which is always fun!


Meditation Posture:



How to Position Your Back, Neck & Head

To achieve good posture during meditation, you want to strive for your back, neck, and head to be in a comfortable upright position.

Your spine should feel elongated, almost as though each vertebra is stacked on top of one other.

Imagine a string pulling you up towards the sky causing you to sit straight and upright, with your chin parallel to the floor or tilted slightly downward.

Try to relax the muscles in your neck, shoulders and face so that there is no tension. Avoid slouching or leaning your neck forward.

Doing some neck, shoulder and back stretches before starting could be helpful or even scrunching up your face for a few seconds and then letting it go as you start your practice.

All of these things can help to promote relaxation.


What to Do With Your Hands During Meditation

For good meditation posture, your hands should rest comfortably in your lap, on your knees or by your side.

Don’t worry about copying influencers on instagram, buddhist monks or other types of hand positions you may see on the internet.

You’re just starting out, therefore it’s best to get the foundations sorted first.

Meditation Poses - What to do with your hands


Where to Focus Your Eyes During Meditation

When starting out with your meditation practice, a common question newbies ask is “Where should I focus my eyes?”

Sometimes this step can feel a bit awkward or challenging. Especially if you’re used to running around, focusing on many things at once or have a short attention span.

In the early stages of meditation, it’s worth doing some trial and error to discover what feels most relaxing for you.

Experiment with having your eyes closed or open whilst focusing on a particular object (eg. a candle)

I personally prefer my eyes to be closed, however I have read of others who prefer to have their eyes open and focused on a certain point. It all comes down to personal preference.

Meditation Pose - Where to focus your eyes-min



Meditation Posture FAQ’s

When I started my meditation journey, I thought there was only one kind of way to sit for meditation.

I made many assumptions, and although it was uncomfortable, I thought that was the only way to do it. However, it turned out that my meditation posture was completely wrong.

Here’s a couple of questions that come up regularly by beginners.


1) Is the traditional lotus a good pose to start with?

If you’re a complete beginner then no, I don’t recommend it. This pose demands more flexibility than the others and can cause significant pain and injury if you try and do it too soon in your meditation journey.

If you are really flexible or have been meditating for a while, it could be a good one to try.



2) How does deep breathing tie in with my meditation posture?

Deep breathing is important because it helps you get into a relaxed state and keeps your core strong whilst you hold correct meditation posture.



3) Will I need to buy a meditation cushion, mat or bench before I get started?

You don’t NEED a meditation cushion or yoga mate, but it can definitely help to improve comfort during your practice. I personally use both.

If you’d like to read more about meditation mats or meditation cushions, you can click the links below:



4) My back continues to ache when I’m in sitting meditation. What should I do?

If you continue to experience back pain during meditation, I’d suggest you check out the below article.

Back pain is something that I dealt with frequently during my meditation journey, but I have managed to reduce it by doing stretches, adjusting my meditation posture, alternating meditation poses and using a proper meditation cushion and mat.


How to Find the Right Meditation Pose for Your Body 

In the early phases of your meditation journey, it’s a good idea to have a play with various types of meditation poses.

Avoid just sticking with one.

That way you’ll be able to discover the ones that are most comfortable for your body; aiding you with concentration and focus.


Next Up: Read about Meditation Resources for Beginners | 8 Tools to Get Started