Christian meditation: what posture(s) for meditation?

When we think of meditation, we often think of the lotus posture. Eastern meditations are indeed associated with specific meditative postures or asanas, but what about Christian meditative traditions? If Christian meditation is not accompanied by specific postures, movements or codified gestures - because what we're invited to experience in meditation doesn't depend on techniques, but rather on the way in which we move. If Christian meditation is not accompanied by special postures, movements or codified gestures - because what we are invited to experience does not depend on techniques, but on a gift from God - the body's position can be a real support to prayer, which is then lived through our whole being.

How does body posture help (but not make) meditation?

In his letter to the bishops, Joseph Ratzinger (later Pope Benedict XVI) reminds us that: "Human experience demonstrates that the position and attitude of the body are not without influence on the recollection and disposition of the mind. " This influence, however, remains relative. Posture does not make the praying person or the prayer, but it can help to make oneself more available to God through its physiological aspect (anchoring, relaxing, and breathing) and to embody our prayer in a symbolic way (openness, humility, respect...).
"In prayer, the whole person must enter into a relationship with God, and so the body must also assume the position best suited to recollection. This position can be a symbolic expression of prayer itself, varying according to culture and personal sensitivity. In some parts of the world, Christians are becoming more aware of the fact that the body's attitude can encourage prayer" (Joseph Ratzinger).

What's the ideal position for meditation?

The ideal posture is one that helps us to fully experience this time of prayer , which remains an intimate and personal exchange between us and God, and which, in this sense, cannot be confined to specific postures. Depending on our state of health, our sensitivity and what we are physically able to do, we need to find our own posture, keeping two principles in mind to help us do so:

• a position that is comfortable and therefore possible to hold for long minutes,
• a position that is both dignified and humble.

How do I sit to meditate?

The most common positions for meditation and prayer are sitting or  kneeling.

We can sit cross-legged on the floor, or on a chair or the edge of our bed. It's advisable not to lean back in order to maintain an upright posture, but without rigidity. In this way, we remain  awake and dynamic in body and mind, and thus fully present to our prayer. Shoulders are low and relaxed to avoid tension.

To maintain an upright, well-anchored posture, our legs are uncrossed and our feet flat on the floor.

Our hands rest on our knees. We can turn our palms towards the sky in a gesture of welcome and openness. They can also be joined in a gesture of prayer.

Some prefer to  kneel. A cushion under the knees or a prayer bench will help you to stay in this position longer, and avoid aches and pains that could interfere with meditation.

(To help you settle in properly and prepare yourself internally for prayer, a short period of refocusing on your body, sensations and breathing are particularly recommended as an introduction to a time of meditation.)

Can I meditate lying down?

It's not advisable to meditate lying down, as there's a risk of falling asleep. Mobilizing our postural muscles helps to keep the mind alert and awake.

If, on the other hand, we're looking to fall asleep, certain meditations can help us to do so, and in this case, they can be practised lying down. Falling asleep requires letting go, a capacity for surrender which is not always easy. Entrusting our worries to the Lord, remembering that God is there, even in the middle of our nights, trusting in him like a child in its mother's arms, can be a beautiful way to fall asleep peacefully.

Can I meditate while walking?

Walking meditatively  is a wonderful way to walk in the company of Christ. For centuries, pilgrims have prayed while walking.  The movement of our body accompanies that of our spirit. By inscribing our prayer in the rhythm of our steps and breathing, our walk embodies our inner journey.