Finding your own meditation style : A Guide to Postures and Their Benefits

Meditation has long been known to provide numerous benefits for both the mind and body. However, finding the right position can be just as important as the act of meditating itself. There are many different meditation positions to choose from, each offering unique benefits depending on your individual needs and preferences.

Lotus position: The lotus position is a classic cross-legged position, where the feet are placed on the opposite thighs. This type of position is ideal for those looking to improve their posture and breathing, as it opens up the chest and allows for deep belly breathing.

However - sitting in the true lotus position is not physically possible for most of the population due to the architecture of our pelvic bone and femur! You can work on the more advanced lotus position through practice on your flexibility in yoga, but when starting out it is fine to sit as cross legged or as is comfortable for you using the help of bolsters or supportive cushion. Sitting cross-legged with your bum on a meditation cushion and your knees touching the floor is a good starting position

(please seek medical advice on this posture should you have any pre-existing issues such as weak knees, ankles, lower back or circulation issues. It could reduce the blood flow in the legs causing discomfort).

It is essential you are completely comfortable when using this position. Remember it is not yoga, it is meditation, so you are not aiming to work on your stretch or flexibility.

When done correctly, this pose has a calming, grounding effect on the brain. It also keeps the spine straight and helps develop and be mindful of good posture which is in turn helpful for optimum breath-work.

The lotus flower has a spiritual meaning of enlightenment and is a symbol of rebirth because it grows in dark, muddy waters yet transforms above the surface into a flower that shows beautiful colourful petals unfolding. As a meditation expert who specialises in visualisation techniques, this is my go-to mental image for clients during chakra balancing meditations.

Seated position: The seated position is a simple, usually in a chair. This position is great for those who are new to meditation, as it allows for easy focus and concentration without the discomfort of other positions.

Very straight-forward! However lets put our thinking caps on…

A way of advancing this posture is by considering your location. Of course most of us start out on our meditation journey seated in a quiet spot or in the calming environment of a wellness or holistic centre. Many years ago when I was first getting into the holistic healing world and working in advertising, a colleague told me he meditated on the London Underground or in a cab as a way to ground and centre before presentations and meetings. It took me some time to master switching off my mind on the tube during a stressful day in the office, but it’s so easy once you’ve conquered the mind-body connection - you can meditate anywhere. Just don’t fall asleep and miss your meeting!

The SAS and other elite soldiers are taught meditation techniques that get them to sleep in minutes in any environment they find themselves in. It is worth reading up on, especially for those who have issues getting to sleep or staying asleep. Please see my article on that.

Standing position: The standing position is a dynamic position that can help energise the body and promote greater focus. It is also great for those who find it difficult to sit still for long periods of time, and when you’ve spent too much time hunched over a laptop or phone.

Tai Chi and Gigong are practices that utilise standing up meditation, it is one of the fundamental training methods of Chinese martial arts. Practitioners hold standing positions to cultivate mental and physical relaxation, tranquility, awareness and power. Practitioners assume rooted stances and cultivate stillness in motion. Through deliberate movements and focused breath-work, these ancient practices promote balance, harmony, and internal energy flow. Much like any form of meditation - one must ground and centre first and foremost. In my meditation practice and as a coach I always start by imaging grounding roots that stabilise and connect to the powerful life force of Mother Earth. In a standing meditation this is the visualisation of a strong tree withstanding what life is throwing at it, which is how the mind-body connection begins to cultivate power - which the standing pose is known for.

Walking, running or moving meditation: Walking or running meditation, or if you are a wheelchair user this can be a moving meditation; a unique and effective way to practice mindfulness while also getting some exercise or being out in the fresh air. This is great for those who struggle with being still for extended periods of time, as it combines movement with greater focus and awareness. In essence it is a gateway to being present in the moment and mastering mindfulness for those who prefer to be on the go.

It is a highly recommended way for anyone starting out on their mindfulness journey, a simple technique I encourage is to focus on and think about each step or forward movement you take. Feel your connection with the ground ( after all - we are all one, interconnected, and this is your way into that mentality). Consider what is below the ground, the earth and layers of strata deep into Mother Earth - the great Gaia. Maybe, like me, you never realised what your local area was built on - I discovered I was living on a roman burial ground but that’s a story for another time!

The idea is to welcome expansive and broader perspective thinking whilst embracing the connection to Mother Earth’s stabilising and grounding energy. Imagine yourself becoming stronger and more connected to the earth with each forward movement. Let it sink into your entire being, the concept of just how much is under your feet and how many years of existence are connected to you as you walk. Ideally you will also gain perspective on the impermanence of life and what you are here to contribute and how you will spend your time…however thats also another entire article for another time.

Whilst on your journey consider areas of your life in which you could benefit from being more grounded or centred and begin your relationship with a grounding practice and with Gaia herself - our great nurturer - Mother Earth. Ask yourself: What are you here to help with in return?

Corpse position: Not a great name I admit, but the meditation world loves to remind you of your ability to accept and embrace the impermanence of life - this is a big part of a meditative life and spiritual enlightenment. The corpse position, or Savasana if you’d prefer to use the yogic term, is a deceptively important position of complete relaxation and surrender. Used at the end of a yoga class or meditation session to help release tension, it’s common for people to tear up at this point as Yoga poses can get all the body chemicals interacting - Endorphins, Serotonin, Dopamine, Gamma-Aminobutyric Acid, Cortisol - producing loads of release. Endorphins are a big factor in regulating your brain mood so just let it flow - processing emotions in a healthy way is the key to a happy, resilient life. Let it out in the safe space of your local Meditation or Yoga studio!

Just be mindful that its much easier to fall asleep in this position, especially as the corpse pose helps to manage stress by activating the relaxation response (parasympathetic nervous system) and deactivating the stress response (sympathetic nervous system).

Savasana may also help lower or regulate blood pressure and help relieve muscle pain. It is one of the most simple yoga poses, yet because it is a pose of total relaxation it is therefore considered one of the most challenging.

I recommend mastering this one as it is a offers a side lesson in detachment - begin by noticing how you let go and sink into a mat/ the floor, detaching from the thoughts of feeling sensations in your body, letting your mind settle, your nervous system soothing, you will drop into a meditative state and feel free of your physical body.

No matter which position you choose, the benefits of meditation are clear. Regular practice leads to reduced stress and anxiety, increased focus and clarity, and improved overall well-being and pain relief. So whether you prefer the traditional lotus position or a more dynamic standing position, find the one that works best for you and start building your personal relationship with your practice to meet your goals.