Sober Synthesis

Alignment Principles for Meditation Postures

Whether sitting on the floor or a chair, there are several principles for body alignment that may be supportive. These are not rigid rules or guidelines, but offer a place to begin, seeing if they are supportive for your body and what might be called for now. As the body and our circumstances change, what might be useful one day or one year—may need to change on another day or year. We can be responsive to ourselves and our needs, while still engaged and aligned with our deepest selves.

It is the inner posture or stance that is the most important. Inwardly, the sense of dignity, sincerity, gentleness, and intention will carry us further than any “perfectly” executed posture.

Alignment Principles

The base or foundation of your body should be stable and balanced—whether this is on a cushion on the floor, or on a chair. If sitting in a chair, both feet can be on the floor (if they don’t reach the floor, place a folded blanket or cushion under them so you are grounded). You are welcome to either sit back, with your back against the chair-back, perhaps using a cushion to maintain the low-back curve, or sit on the edge of the chair so the spine is free. The feet, knees, and hips should all be at approximate 90 degree angles, with the hips at or slightly higher than the knees (this may necessitate a small cushion on the chair-seat).

If seated cross-legged on a cushion on the floor, it helps to sit on the front third of the cushion, which tips the pelvis forward slightly, maintaining the curve in the lower back. This will also likely allow the knees to be at or below the hip crease. If needed, add more support under the hips and/or support under the knees.

When the spinal curves are maintained, there is a natural openness to the chest as the shoulders settle over the hips. This allows the breath to come and go freely. Likewise, balancing the head at the top of the spine allows the “stalk” of the torso to move gently, without rigidity.

The same principles also apply if you choose to sit in a kneeling position—either using a meditation bench or a cushion (see illustration).

Finally, when sitting on the floor or a chair, finding a position for the arms and hands which alleviates any shoulder strain is important. If the arms are too far extended, there can be a sense of holding or rigidity. Allowing the elbows to move closer to the waist alleviates this. Likewise, having a small cushion or folded blanket in the lap, can take pressure off of any heaviness or drag on the shoulders.

Eyes may be closed or lowered… neither is better, and you might experiment with this in different contexts.

A note about discomfort or pain
Pain is a signal from the body that we should pay attention to and respond to. If we have not sat without outer support for any length of time, it is normal to experience some sensation as muscles are engaged.

Becoming sensitive to when discomfort moves into “too much” is another way of getting to know ourselves. There’s no need to push through. Changing the angle of the legs, or moving from chair to floor or standing (or vice versa) is allowed and permitted. This is the way we find our way.

Finding a stable, relatively comfortable position for sitting meditation helps foster ease and alertness. Our bodies can become a bridge to practice—supporting us in ways that reflect openness and allowing. When the body is relatively stable and balanced, the muscles can soften, and the spine and breath can move more freely.