Other Considerations for Sitting in Meditation

The position of the Spine

No matter how you sit, your spine should be as upright and balanced as possible. (without compromising their natural curve). If you tend to slouch forward or sway slightly backward, feel as if you are being lightly lifted by a golden thread from your crown, gently stacking each vertebra one on top of the other. Feel both sitting bones resting equally. Try Leaning forwards, back and sideways to feel when you are most centred. Keeping your spine upright will help you to stay alert and allow you to breathe more deeply and comfortably.

Hands

There might be times when you place your hands in a certain position or gesture (mudra). Otherwise, try resting your hands on your thighs with your palms facing down. If that isn’t comfortable, you could try stacking your hands in your lap with your palms facing up.

Chin

Keep your chin tucked in slightly while maintaining length in the back of your neck. Correctly positioning your chin helps you to maintain your posture. Keep your face soft.

Jaw

Try to release any tension you’re holding in your jaw. It may be helpful to keep your jaw slightly open as you press your tongue against the roof of your mouth. This automatically relaxes the jaw, allows for clear breathing, and slows down the swallowing process.

You can also do a few exaggerated yawns before you meditate to stretch your jaw and release tension.

Gaze

Most people find it easier to meditate with closed eyes. Avoid squeezing your eyes shut. Softly closing them will help you keep your face, eyes, and eyelids relaxed.

You can also meditate with open eyes. Maintain an unfocused gaze on the floor a few feet ahead of you. Keep your face relaxed and avoid squinting.

Choose one way and stay with it for the duration as by opening and closing the eyes can be disorienting and disrupt the flow of your practice.