How to find a Comfortable Meditation Position

Often times when I’m sitting during meditation, I find my thoughts wandering to my comfort in the moment – or lack thereof. I want to meditate comfortably. I don’t know how to sit during meditation. I feel stupid even asking at times.

I’m focusing on my breath, but in the back of my mind there’s a quiet ache I need to address. A kink in my neck. A spot in my back that just won’t crack. A pull in my knees that makes my legs fall asleep when I’m in meditation sitting cross legged. I just can’t get comfortable for meditation right off the bat.

So I developed a little routine to help me ease my body and my mind.

It starts with stretching while breathing. Just like in yoga.

  1. Start by standing with your feet firmly planted in the ground. Take a few deep breaths. Warm up your neck by slowly shaking your head from left to right a few times, then tilt your head to look up then down. After a few repetitions, bring your ear to your shoulder, feeling a nice stretch down the other side of your neck. Hold for a few breaths, then switch sides.   
  1. Raise your hands as high as you can and spread your fingertips as far as they go. Hold this for a few moments before grabbing your left wrist and sticking rib cage to the right, creating an arc in your frame and stretch along your right side. Hold this pose for a few breaths before repeating on the left.
  1. When you’re back to standing straight, fold forward to touch your toes. You’ll feel a nice stretch in your hamstrings as well as your lower back. Feel free to slightly bend one knee for a deeper stretch in your opposite leg before doing the same on the other side.

Just adding a short stretching routine does wonders for my practice. It gets relaxes my muscles, strengthens my mind-body connection, and puts me in a zone of mindfulness.

I found the most comfortable meditation position is only possible when I’m completely loose and relaxed. Sitting on a meditation cushion helps a lot. A meditation sitting block will keep your posture upright, important to both your spinal health and your body’s abilities to relax your muscles. You can also use a comfortable meditation chair which also offers great support around your knees.

Getting comfortable in meditation doesn’t have to be hard. Just take a few minutes beforehand to stretch and restore balance to your body.