While there aren’t any hard and fast rules when it comes to sitting properly while meditating, it can be helpful to keep a couple of things in mind, especially when you are practicing for upwards of 30 minutes or more.
The first is comfort. In order to keep your sitting distractions to a minimum, make sure you have a meditation pillow or a folded up mat. There’s no sense in adding extra distraction to your probably already overloaded monkey mind.
The second is sitting in a way that allows you to keep your posture as erect as possible. During meditation, a lot of energy is moving throughout your body. By maintaing good posture you can help assure that you get the most out of your practice.
A popular way to sit for many meditators is called the full lotus posture. Done correctly, it can bring extra expansion to your practice while still maintaing comfort and good posture. This Gaiam Life post explores the technique.
Full lotus posture is a traditional meditative pose that originated in the Hindu yoga tradition. Performed with crossed legs, upturned soles and gently clasped hands, the position is named for the shape of an open lotus flower. Statues of Siddhartha Gautama, the founder of Buddhism, often show him seated in this contemplative position.
Read more on using the full lotus posture during meditation including how to properly place your legs, head, and hands here.