At some point in time, the image of meditation became crystallized into a single image: a figure sitting in perfect cross-legged position, spine straight as an arrow and hands on his or her knees, like they have never had back pain in their life. That image has caused more harm than good. People try to copy it, their hips start protesting within minutes, and they spend the rest of the session fighting discomfort instead of meditating. And then they think it’s their fault. They shouldn't. That image is what deserves the blame. Read more now on meditation exercises for ADHD mind wandering.
The cross-legged posture originates from traditions where sitting on the floor was common, and bodies adapted from a young age. Expecting someone used to chairs to do this is like expecting a house cat to perform like a greyhound. It has not been ready by the body. Pushing into it won’t help—it only leads to discomfort and tightness. Neither of those helps meditation.
The real goal of any sitting position is not that complex: you want your body to be comfortable that it will no longer attract your attention, and you want to be upright that you are not going to fall asleep. That’s all posture needs to do. A chair meets both needs easily. Feet on the floor, back fairly straight, hands resting naturally—that’s enough. You do not require a special cushion, a special angle or your ankles close to your knees. When a dining chair can put you into the session and your body does not protest, then it is the appropriately chosen dining chair.
The reason that lying down receives a bad reputation is mainly due to the fact that the boundary between meditation and napping will be crossed quickly. And that concern is valid. But for people with chronic pain or injuries, lying on your back with arms relaxed at your sides is completely acceptable. The trick is to be conscious of it, you are lying down to observe your mind, not to take a rest out of it. That difference, which is possessed distinctly, prevents a majority of the people falling asleep altogether.
For some, standing works best. Standing with even weight, soft knees, and a relaxed but upright body naturally keeps you alert, unlike sitting which can make beginners drowsy. It keeps a subtle level of engagement that grounds your focus. It seems weird till you have tried it and you know that your concentration is more attentive than it used to be sitting cross-legged on a floor cushion.
Walking meditation proves that stillness isn’t necessary. Careful, slow movement with full awareness of each step mirrors breath-focused meditation. It is in a different format. The outcome isn't.
One thing, really, to take care about, in all jobs: the spine. Let it be upright without stiffness. Stay tall, not tight. All other things, such as the position of the legs, the position of the hands, floor or chair or standing, everything is mere furniture. Get that right, and you can finally focus on meditating.