Do You Have to Be in a Certain Position to Meditate?

Let’s clear this up right away: No, you don’t have to twist yourself into a pretzel to meditate. Mindfulness-based meditation is wonderfully flexible. Whether you’re sitting, standing, lying down, or even moving, you can meditate. The classic image of someone in a lotus position, feet facing the sky, might pop into your head when you think of meditation-but don’t worry, you don’t need to be a yoga master or a contortionist to get started! For many, even sitting cross-legged can feel like a stretch.

Mindful Meditation Positions: Which is The Best?

If you’re not meditating to help you drift off to sleep, the best position is simply one where you can stay both alert and comfortable. If you’re new to meditation, sitting upright can help you avoid nodding off. Our bodies often associate lying down and closing our eyes with sleep, so sitting up can help retrain your brain that this is “meditation time,” not “nap time.”

With a bit of practice, you might find you can meditate lying down without dozing off. Just a heads up: if you only ever meditate right before bed, your brain might start linking meditation with sleep again. To keep things fresh, mix it up! Try both seated and lying positions, and don’t reserve meditation just for bedtime.

Seated Positions

If sitting is your style, you’ve got options. Sitting on a cushion with your legs crossed can elevate your hips and make things comfier than plopping straight onto the floor. Sitting upright without back support is a classic - it keeps you alert and helps to strengthen your back.

Need some back support? No problem. Try sitting in a sturdy chair with your feet flat on the ground and your hands resting in your lap. Or, if you’re on the floor, scoot your cushion close to a wall and let your back rest gently against it.

Find your own comfortable alert position

Lying Down

Prefer to lie down? Go for it! If the floor feels a bit too hard, try placing a rolled-up towel under your knees to support your lower back. Raising your knees and letting them fall together can also help prevent strain. A small pillow under your head or a cozy blanket over your body can make things extra comfortable - just try not to get too comfy if you’re aiming to stay awake.

Standing Meditation

If sitting or lying down isn’t your thing, standing is a fantastic alternative. Stand as upright and relaxed as you can-maybe with a wall for support, knees slightly bent, or just on a flat surface. Standing makes it pretty tough to fall asleep, so it’s a great choice for beginners. If you’re prone to feeling wobbly, keep your eyes open and softly focused.

Moving Meditations

Meditation isn’t always about being still. Tai Chi, mindful walking, or gentle yoga can be just as meditative. The same posture principles apply: stay alert, comfortable as you move through poses - and keep your eyes open during travelling movements for safety.

In mindful yoga or walking, keeping the eyes open may be easier, and safer

What About Your Hands?

Wondering what to do with your hands? Rest them on your legs, in your lap, or palms together - whatever feels natural. If your focus is your breath or body, placing them on your chest and belly can help you connect with the sensation of breathing. Traditionalists might use special hand positions called mudras, but they’re totally optional in mindfulness meditation.

Eyes: Open or Closed?

Some people find it easier to focus with eyes open, softly gazing at a spot ahead. This can be especially helpful if you tend to get lost in thought. Others prefer eyes closed to block out distractions and tune inward. There’s no right or wrong - try both and see what works for you!

The Bottom Line

In mindful meditation, the “right” position is the one where you feel alert and comfortable. Unless you’re following a specific traditional practice, there’s no need to force yourself into any particular pose. Meditation is about what works for you - so go ahead, make it your own. You do you.