7 Common Posture Mistakes While Meditating

7 Common Posture Mistakes while Meditating

A right meditation posture plays a very important role during meditation. One of the goals of meditation is to connect the body and mind. When your posture causes discomfort or does not enable you to stay alert and awake, this affects the body/mind connection, and you may want to adjust your posture or pick another posture all together.

Many people stop meditating because they have learned bad habits in their meditation posture that may only be based on alertness and mental presence. For most individuals, (myself included) it is very difficult to sit in the tailor’s posture or especially the lotus posture without some form of support for a long time. The mind will need to focus more on the pain and discomfort that are caused by the posture rather than on the actual meditation. I know many people who have stopped because of this, thinking that they are just not the right type of person for meditation. I wish they knew that it was as simple as changing their posture to change everything around!

The goal is to find a perfect balance of comfort and the ability to stay alert and awake. Personally, I am not nearly flexible enough for the traditional postures such as the lotus. I have tried several techniques and positions and found that my favorite is the Burmese posture while sitting on the corner of my couch. I am able to relax, yet I am still able to keep a good posture that keeps me awake and alert.

For more info on the different types of postures check out my post: 6 Basic Postures for Meditation

So, here are the 7 most common mistakes that people encounter with their posture when meditating.

1.    A Hollow Back

This often happens when people try too hard for perfect posture as they overcompensate and push the chest and stomach out too far causing bad posture. This could also naturally be caused by your chair or cushion being too high. An easy solution is to adjust the height of your chair or put a book under your shoes so that you can sit up straight again. See to it that the tip of your nose and your naval form one vertical line.

2.    A Bulging Back

This is where your back will be sticking out too far. Another word for it is slouching. An easy fix is to lift your chest up and push your shoulders back. This is a very common mistake when we are tired or become too relaxed and not focused and alert. Again, be aware that the tip of your nose and your naval form one vertical line.

3.    Your Head Hangs Too Far Forward or Backward

There are a couple reasons why keeping your head in a good posture. First of all, if you draw back your chin too far and your head hangs forward, you will likely become sleepy and bored. Now when you let your head hang too far backward, your thoughts often become more active and more restless. Be aware that your ears run parallel with your shoulders. A head that’s up straight with the chin that is a little drawn back will radiate alertness, acceptance, and confidence.

4.    You Sit Bolt Upright on the Basis of Strength

This is unnatural and difficult to stay in for long periods. This is taught in the military for soldiers to have their chests out, shoulders back, and chins up high almost trying to look taller. This actually radiates strength, though that is not the goal for meditation, as this posture costs a lot of energy. Instead, sit down with the idea that the tip of your dead is hanging on a string and that your back is drawn straight from the head and the neck. This will help us sit straight  in a natural way and does not cost us a lot of energy.

5.    Fighting Against the Inconvenience of Your Posture

This mistake is probably the most common. I have struggled with this many times. It is very difficult to NOT think of a discomfort you are feeling. It’s just like saying, don’t think of a purple elephant! It’s kinda hard not to, right? It is natural for us to want to move or find a way to get rid of the discomfort, but Think of it this way. “What you resist persists.” Try to accept the discomfort and learn to stay relaxed while you experience it. If you accept the ache or pain instead of change it, the character and intensity will change. Keep in mind, if the ache is too painful, you can always change your position. Don’t feel that you need to stay in a position when you are writhing in pain.

6.    The Hands Are Not Supported

Supporting the hands is very important, as a lack of support can affect the posture of the whole body. When the hands do not rest on something, the shoulders have to carry everything. The result is that the shoulders may start to hand forward, the back may become more bulging and it may become harder to relax. See how easily everything can fall apart? So find a place you can place and relax your hands.

7.    We Are Not Aware of the Relation Between Body and Mind

When the mind is active, the body responds. When the body draws our attention, there is often something that happens in our mind. For example, when we are bored, the body often starts to sag. When we experience aches, we often get easily distracted. In an optimum meditative state, the body and the mind are one. Be aware of the relationship and learn from it.

Remember…

Having a good posture is the key to keeping you alert as well as relaxed. So, practice different postures and techniques until you find the perfect balance for you. 

If you are still learning how to meditate, check out my post: How to Meditate: The Beginner's Guide