Depending on who teaches you meditation, postures can be a big thing when it comes to meditating correctly, however meditation is all about relaxation so if you learn the practice from a guru who has spent years refining their meditation practice and the poses associated with meditation then you could feel very uncomfortable in your meditation experience.
Some poses and postures can have their benefits when meditating but for the beginner they can be a huge hindrance, so what’s more important for the beginner is to feel comfortable and enjoy the new found experience that meditation can bring.
Lying down is excellent for visualization meditations but it can have the problem of the person being so relaxed that they actually fall asleep. Whenever possible choose a place to lie down on that isn’t too soft, for example the floor. Lie with your feet slightly apart with your arms by your side not touching your body, palms facing up. If you choose to have a cushion beneath your head make sure it’s only a very thin one your head shouldn’t be too far from the floor.
If you are using a chair then always make sure it is a hard backed chair, make sure it is right for the height for your legs, the legs should be straight below the knees. Sit upright with your back against the chair making sure that your spine is erect, let your hands rest gently on your knees or put them in your lap with the back of your right one resting gently against the left.
Sitting crossed legged
The easiest way to sit cross legged on the floor is with the help of a very thin cushion or piece of foam, with your legs crossed in front of you and you’re back resting up against a wall. For beginners to the lotus position or half lotus the first thing to decide is which half of your body is the more supple or flexible.
Sit down and tuck the least flexible of your ankles towards the base of your spine, holding the ankle of the other leg bring this up and place the foot down onto the top of your other thigh. Ideally try to get the knee of the uppermost leg down onto the floor. This is the half lotus position, the full lotus position is very hard for the beginner and many beginners cannot find the comfort they need to meditate successfully.
Walking meditation has been practiced for hundreds of years, it just require loose comfortable clothing and shoes which are comfortable. This type of meditation can be performed in all aspects of day to living to help clarify and relax both body and mind.