SeatedBeginner
Seated Meditation Front View
Seated Meditation Pose
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About This Pose
Seated Meditation Pose is the classic cross-legged position that forms the foundation for mindfulness and meditation practice. This timeless posture promotes natural spinal alignment, mental stillness, and breath awareness. The grounded position supports extended sitting while the upright spine encourages alertness and clarity. Regular practice develops concentration, reduces stress, and cultivates the inner peace that comes from sustained mindfulness.
Step-by-Step Instructions
- 1
Sit on cushion if needed for comfort
- 2
Cross legs at the shins comfortably
- 3
Rest hands on knees palms down or up
- 4
Lengthen spine from base to crown
- 5
Relax face and soften gaze
- 6
Focus attention on breath
Alignment Cues
- Cross legs comfortably
- Stack head over pelvis
- Rest hands in mudra
- Close eyes softly
Benefits
- Promotes natural spinal alignment
- Supports extended meditation
- Develops concentration power
- Reduces stress effectively
- Cultivates inner peace
- Encourages mental clarity
Modifications
- Use cushion
Variations
- Meditation seat
Cautions & Contraindications
Cautions
- Sit comfortably
- Avoid tension
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
full bodySecondary Focus
spine
Suggested Hold
60 seconds
Tags
seatedmeditationcalm
Equipment
yoga mat
