There are two main recommended postures for meditation – seated comfortably in a straight-backed chair, or sitting cross-legged. Using either of these techniques, the best approach is to keep your body symmetric and balanced. One should not lean to the side, cross the legs or slump forwards with the spine. The hands can be resting comfortably in the lap, or on the legs. Please avoid interlacing the fingers of the two hands.
If seated, it is best to have your feet flat on the floor and approximately shoulder width apart. The main thing is to feel comfortable – do not adopt a position that feels forced, awkward or painful. If sitting cross-legged, try to have your knees at the same level as your hips or lower. If your knees are higher than your hips it tends to cause you to lean backwards. Try sitting on a firm pillow to bring your hips up to the level of your knees.
The spine should be straight but not in a stiff military posture. This helps your inner spiritual energy to flow through the chakras which are aligned along the spine.