Meditation Postures

 

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Meditation Postures

Posture plays a vital role in meditation, as it serves as the foundation for stillness, awareness, and deep inner connection. The way we position our body directly influences the mind, allowing us to transcend physical discomfort and reach a state of profound meditation. When the body is stable and balanced, energy flows freely, and the journey inward becomes effortless. Himalayan Samarpan Dhyanyog, as taught by Swami Shivkrupanandji, emphasises the importance of adopting a posture that encourages both relaxation and alertness, ensuring an effective and transformative meditation practice.

The ideal meditation posture is one that maintains the spine in an upright position. The spine is the central energy channel, and its alignment facilitates the smooth flow of prana, or life force, within the body. Sitting with a straight spine allows us to remain alert while also preventing unnecessary strain. This alignment fosters a state of deep awareness while keeping the body at ease, enabling a prolonged meditative experience without discomfort.

There are various postures that one can adopt for meditation, and each posture carries its own significance. The most commonly practiced posture in Himalayan Samarpan Dhyanyog is the cross-legged sitting position. Sitting on the floor with legs crossed, either in Sukhasana (easy pose) or Padmasana (lotus pose), helps create a stable base for meditation. In these postures, the hands rest gently on the knees or in the lap, forming a connection that encourages stillness and balance. The slight elevation of the hips using a cushion or mat ensures that the knees remain lower than the hips, preventing unnecessary tension in the lower back. During Mahashivratri this year, Swamiji mentioned a new way – prostrate fully with arms extended, palms in namaskar mudra and feet and fingers stretched fully with the soles facing upwards and pray to the subtle body while feeling the energy flow through each chakra from muladhar to sahastrar.

For those who may find it difficult to sit cross-legged, sitting on a chair with both feet planted firmly on the ground is a suitable alternative. This position maintains the integrity of the spinal alignment while ensuring comfort. The back should remain straight, avoiding the temptation to lean against the chair's backrest excessively. The hands can rest gently on the thighs or be placed in a meditative mudra to enhance concentration and energy flow.

Another essential aspect of meditation posture is the positioning of the hands. The hands can be placed in various mudras, or symbolic hand gestures, which influence energy circulation and focus. The most common mudra used in meditation is the Dhyana Mudra, where the hands rest on the lap with the right palm over the left, and the thumbs gently touching. This mudra represents inner stillness and concentration, guiding the practitioner toward deeper meditation.

Breath awareness is naturally enhanced when the body is positioned correctly. A well-supported posture prevents unnecessary pressure on the chest and abdomen, allowing the breath to flow freely and rhythmically. When the breath is unrestricted, the mind also becomes calm and steady, making it easier to enter a meditative state. The posture itself becomes an instrument for deepening meditation, aligning the body with the breath and the inner consciousness.

Beyond the physical aspect, the posture adopted during meditation also has a symbolic significance. An erect yet relaxed posture reflects inner balance - neither too rigid nor too loose. It teaches the practitioner to remain poised between effort and surrender, between awareness and relaxation. This delicate balance mirrors the essence of the meditative path, where one learns to remain deeply engaged yet detached from external distractions.

Swami Shivkrupanandji emphasises that while posture is important, it should never become a hindrance to meditation. The ultimate goal is to transcend the body-consciousness and reach a state of thoughtlessness and inner stillness. Thus, one should choose a posture that is both comfortable and sustainable, allowing meditation to flow naturally without interruptions.

Ultimately, the physical posture is just a gateway to the deeper experience of meditation. The stillness of the body aids in achieving stillness of the mind, which in turn leads to the realisation of our true self. When the body, breath, and mind are in harmony, meditation becomes effortless, opening the doors to spiritual awakening and self-realisation. Through the correct posture, we create the ideal conditions for inner exploration, paving the way for a profound journey within.