Ultimate Guide: Top 5 Best Meditation Poses for Beginners

Your meditation practice might not change from day to day, but your mood, pain levels, and awareness of your body will. Sometimes it's difficult to get into the right mindset to practice your meditation. Many people have asked me what are some of their favorite meditation poses for beginners. So, I've put together a list of my five favorite poses that just about anyone can do.

1. Standing Meditation Pose

Stand with your feet shoulder width apart and your arms out at your sides. Lift up through the top of your head, drop your shoulders, and pull back from the lower spine. Relax the muscles in the face and jaw.

A standing meditation pose is about feeling the earth with your feet. Keep your feet flat, and despite being in an upright position, try your hardest to find the comfortable position. Having your arms extended alongside your body might feel weird at first, but it's the correct thing to do.

I like standing meditation because it gives me a secret when I'm waiting in line at a bank. It helps me feel like I'm an active participant, even if I am remaining still. Plus, there's no risk of falling asleep.

Woman in white tank top standing on a rock

2. Sitting Cross Legged Meditation Posture

This is the traditional meditation posture that you'll see in guides to meditation. You push your sitting bones into the earth, cross your legs, and try to keep your spine straight.

There are a lot of problems with this post. If you're older, have previous injuries, or have any disabilities, it might be painful to use this pose. Keeping your legs crossed can lead to tingling and numbness. Your sitting bones might ache. Even the most gentle cross legged sitting position can be challenging for aging bodies.

I like sitting cross legged, but only because it's an easy way to let my mind wander. It also helps me feel like I've actually accomplished something in my meditation if I sit this way for the duration of the time.

Cross legged sitting woman holding cup of tea looking through window

3. Laying Meditation Posture – For A Straight Spine

This is the only laying down pose that I recommend in this list. There are benefits to meditate lying with a straight spine. It gives you an opportunity to relax, keeps your cervical spine aligned, and can help with restless leg syndrome when done for at least 10 minutes per day.

If you're a back sleeper, it might be challenging to lay down and NOT fall asleep. So, choose a different post if that's a concern for you.

I find that laying completely straight on my back puts too much pressure on other parts of my body, so it's a bit of a toss up whether or not I can use this position. I prefer to sit cross legged or have a more active position. However, prone meditation positions work for many people.

If you find that you have aches and pains while lying flat on the floor, try using a yoga mat or meditation cushion to adjust both the body and your mind. Even a yoga block can help get your body into a better position.

Photo of woman laying on ground

4. Walking Meditation – Breath Moving Meditation Position

One of the most traditional forms of meditation that works for beginners is breath moving meditation. This type of movement focuses on the feeling of the body and how it moves, instead of focusing on a mantra or other form of prayer.

Similar to yoga, you begin by standing in mountain pose with your feet together and arms at your sides. You can then begin walking slowly as you observe your breath and the world around you.

Walking meditation is not about physical exercise, but instead, mental stimulation. It's a great way to get into a meditation practice while also being active. It can be done anywhere, and I do recommend that you give it a try.

This type of meditation helps me focus on my breathing and the world around me. This is especially helpful when any neurotic thoughts begin to enter my mind because it immediately pulls me out of that bad space and back into my body.

5. Sitting In A Chair – Energy Lifting Meditation Posture

This meditation is all about energy lifting, which you can also do when lying down or sitting cross legged. This position starts with your feet flat on the ground and arms at your side. You then lift your arms above your head while keeping them straight, palms facing up. At this point, you'll feel a natural energy transfer between yourself, the ground, and the chair.

This is a great way to start, but obviously, sit comfortably during the rest of the meditation. You can use a meditation bench or other tool as you sit for meditation. Sitting positions are going to vary on comfort levels by person. If it helps to keep your legs loosely crossed, go for it.

Tips and Tricks For Your Consistent Meditation Practice

Just like New Year's Resolutions, it takes 21 days to make a change. Give yourself three weeks to get into a daily meditation practice and it should be much easier from there.

The other thing that helps is to meditate with others or in a group setting. It can add accountability because you feel weird if you don't go. You feel like folks are counting on you.

Tracking your progress can be a great motivator, but if it bugs you, don't do it. The most important thing is to be in the present moment.

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