What is the easiest posture for beginners to master in meditation?

The easiest posture for beginners to master in meditation is cross-legged, as well as vertical ridge, hand-marking, flat shoulders and chest, straight head, slightly closed chin and tongue touching the upper jaw.

1, cross-legged

Cross-legged, that is, squatting, is divided into double squatting and single squatting. Sitting for two is often called a double plate, which means that two soles of the feet are placed on the thighs. This sitting position is the most stable. A single sitting is a single dish, that is, one foot is placed on the thigh and the other foot is placed under the thigh.

This posture is not sedentary, so it is not recommended to sit. Just because some people can't serve two dishes at once, they can use the posture of single dish as a transition and aim at two dishes.

2. Vertical ridge

When meditating, it's best to put a soft pad on your hips, so that your spine is in a vertical state of neither leaning forward nor leaning back, which can make your body and mind feel comfortable and make it easier to sit for a long time.

If there is no cushion, it is easy for the body to lean forward to maintain balance. Over time, the internal organs will be oppressed, just like in the story we said earlier, which will easily lead to chest rib pain.

3. Hand-knotted seal

Generally, when you meditate, you need to tie your hands and seal them. That is, hands droop naturally, then the left palm is placed on the right palm, the back of the hand is down, the palm is up, and the two thumbs touch slightly. Then put your hands gently on the thighs in front of your abdomen, and open your elbows slightly outward to keep relaxed.

4, flat shoulders and chest

After sitting down, you should also pay attention to flat shoulders and chest. Keep your shoulder muscles relaxed. If you can't see them, you can ask others to help you correct them. Shoulders should be flat and should not be skewed from side to side. You don't need to hold your chest out when you meditate, you just need to hold your chest out slightly and feel your spine erect. Otherwise, leaning forward will lead to chest tightness, uncomfortable breathing and unable to capture your heart.

5. The head is straight and the jaw is slightly lower.

When sitting, erect the cervical vertebra and slightly retract the lower jaw. For monks, there is a simpler name, that is, the neck is close to the back collar of the gown. Then close your chin slightly, but don't bow your head, which is more conducive to maintaining deep breathing.

6. Stick your tongue to the upper jaw

When we close our lips, the tip of our tongue will naturally touch the upper gum. So as long as you pay a little attention, you don't have to resist the palate too deliberately. When you meditate, you will occasionally produce body fluid, so you can swallow it gently and don't care too much.