Maintaining a proper posture during meditation is essential for comfort and focus. Here are some common meditation postures:

 

1. **Sitting on a Chair:**

   - Sit with your back straight but relaxed.

   - Keep your feet flat on the floor.

   - Hands can rest on your thighs or in your lap.

 

2. **Cross-Legged (Sukhasana):**

   - Sit on a cushion or blanket to elevate your hips.

   - Cross your legs comfortably in front of you.

   - Keep your spine straight and shoulders relaxed.

   - Hands can rest on your knees or in your lap.

 

3. **Half Lotus (Ardha Padmasana):**

   - Sit on a cushion with one leg crossed on top of the opposite thigh and the other leg tucked underneath.

   - Keep your spine straight and hands resting on your knees or in your lap.

 

4. **Full Lotus (Padmasana):**

   - Sit with both legs crossed, each foot resting on the opposite thigh.

   - Ensure your spine is straight and your hands are in a comfortable position.

 

5. **Kneeling (Seiza):**

   - Kneel on the floor with your buttocks resting on your heels or on a meditation bench.

   - Keep your spine straight and hands resting on your thighs.

 

6. **Lying Down (Savasana):**

   - Lie flat on your back with your arms at your sides and palms facing up.

   - Keep your legs slightly apart and let your feet fall naturally to the sides.

 

7. **Standing:**

   - Stand with your feet hip-width apart.

   - Keep your knees slightly bent and your spine straight.

   - Hands can be at your sides or in a prayer position in front of your chest.

 

Regardless of the posture you choose, the key is to remain comfortable and maintain a straight but relaxed spine to facilitate deep, mindful breathing.