MEDITATION: Body and Mind in Coordination

Between Body and Mind 


The importance of the posture when meditating is determinant in the process of achieving perfection, this perfection refers to the one presented by the position of the Buddha. When it comes to finding inner balance, the bodily manifestation becomes evident, therefore starting with a very adequate position that allows concentration and forgetfulness of the body by extreme relaxation, it also happens that as the mental meditation is increasing the position and unconscious movements of the body are accommodated to be even more relaxed adapting to a state of greater inner depth, these very subtle movements can be: straightening, relax shoulders and legs and feeling lighter.

The parts of the body that are involved in the meditation session should be:

  • Vertebral spine

It is recommended that the spine be erect in a natural position, which encourages a receptive and attentive mind. It is recommended that the posture becomes a habit during the day, so that the meditation session becomes less and less difficult to maintain the position. It is common to feel discomfort at the beginning of meditation but with time and the right cushion for each person this can be easily resolved.

  • Cervical region

It is recommended to straighten the spine, then stretch the back of the neck and tuck the chin in, thus opening the chest. This will favour the state of internalisation and straighten the back.

  • Legs

It is very common to find comfort for long meditation sessions with the legs crossed (full lotus).
(full lotus). But this can only be achieved with great elasticity as it requires placing the feet on the opposite leg, but it is more common to achieve a half-lotus which comprises only one foot on the opposite leg. Of course, it is also possible to remain kneeling on a stool or sitting on a chair.

  • Hands

It is recommended that the hands are placed with the palms facing upwards and in some cases with the fingers slightly together, this helps to determine if there are too many distractions the fingers will tend to separate and if there is too much effort they will tend to join together, the ideal is a middle ground.

  • Shoulders

In the same way that the spine is straightened proportionally, the shoulders are straightened with it backwards, opening up the pectoral muscles and thus achieving a certain healthy dignity and positive self-esteem, it is also ideal to achieve a natural posture in the long term.

  • Mouth

By resting the tongue on the roof of the mouth with the tip of the tongue just behind the teeth, saliva is reduced and thus concentration is reduced.

  • Eyes

It is best to train the position of slightly closed eyelids throughout the day, alternating meditation sessions with closed and open eyes. This helps to facilitate and integrate the meditative state with daily life, making visualisations easier.


It is very important to keep in mind that each person adapts his or her position as he or she feels more comfortable so that over time this does not cause discomfort, pain or injuries that can interrupt the process of stillness.


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