For this outcome to occur, we each need to find a posture that we can assume and hold for the duration of the meditation period. Some postures will feel more relaxing than others.
I will describe several traditional meditation postures, and you can try each one. If you find it uncomfortable, go on to a different one until you find something you can manage fairly easily. You may find that, after meditating for a while, you are able to assume a more difficult pose.
Keep in mind that the goal is not to look a certain way, but to achieve a relaxed state of body and mind.
Also remember to be careful when standing up. You may find that your leg or foot is "asleep," and will not support you without conscious effort.
Lotus Posture
Seat yourself on the floor or on a thin pad. Place your left foot on your right thigh, with the sole of the foot turned up or slightly up. Then place the right foot in a similar position on the left thigh. Your thighs and knees should be on the floor. Straighten your back, and place your hands on your thighs ot knees. Some people extend the arms straight, rest the back of the wrists or hands on the knees, and form a circle with the thumbs and forefingers while the other fingers are extended. Another position is to have the hands resting together close to the body, with the backs of the fingers of each hand touching the other, or with the fingers of one hand over the other and the thumb tips touching each other.
Half Lotus Posture
This posture is like full lotus, except that only one foot is on the opposite thigh, and the other foot is resting on the floor.
Many people will never be able to manage postures like full and half lotus.
For us there are other possibilities.Seiza
This is a kneeling posture that involves sitting on the ankles. You can also use a thick round cushion called a zafu or a low bench for support. If you're using a bench, put your feet underneath it, and your knees on the floor or zabuton (large square floor cushion). Place your hands on your thighs. A hand position often used when sitting seiza is to interlock the fingers so they are inside your palms, then extend the forefingers so they ate touching, and place the thumbs together. The hands then are allowed to rest on the thighs. You can also be kneeling directly on the floor in this posture. At first this may be very uncomfortable, but over time your ankles stretch and it is not so bad.
Sitting Gross-legged
Some people can sit cross-legged on a thin pad or directly on the floor. For those of us who find this uncomfortable, a cushion called a gomden has been designed. This is a very firm six-inch-high cushion. You can also use a zafu or a crescent-shaped cushion. You sit on the cushion with your back vertical and straight, and cross your legs in front of you on the floor. I like something to pad my ankles a bit. Then rock from side to side to settle into the cushion, and place your hands, palms down, on your thighs. Your upper arms should hang just about vertically. Spread your fingers comfortably, or use some other comfortable hand position. Your hands should rest in one place without slipping around.
Burmese Pose
This posture, and variations of it, are even more comfortable than the cross-legged posture. You sit on the zafu or other cushion, back straight and vertical. This time, instead of crossing your legs, you rest one foot ahead of or behind the other. This way there is no pressure from the leg on top. Rock from side to side to settle in, and choose a hand position that suits you.
Corpse Pose
No, this is not a joke. There is such a pose. You may find this one easier if you fold a blanket to lie on. Beds are generally too soft and too conducive to sleep. Recline on your back with your legs and feet comfortably together. You may want to support your lower back with a rolled-up towel or small pillow. Rest your arms and hands at your sides. Rest your head comfortably on the blanket. Close your eyes, but remain awake.
Beginners Guided Meditation
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