How to sit for meditation: chair, cushion or bench

Most people picture meditation as sitting cross-legged on the floor with a perfectly straight back. That picture puts a lot of people off before they start. The good news is that posture is far more flexible than it looks. You can meditate well on a kitchen chair.

What every good meditation posture has in common is simple: a stable base, an upright spine that is not stiff, and a body relaxed enough that you can forget about it for a while. Once you have those three things, the details are up to you.

Why posture matters at all

You could meditate slumped on the couch, and sometimes you might. But posture affects your state of mind in a practical way. Slouching tends to invite drowsiness. Holding yourself rigidly tends to build tension. An upright, easy posture sits between the two, which is roughly the state you are aiming for in meditation: awake and at ease.

A stable position also means fewer adjustments. If you are not constantly shifting to stop your foot from going numb, your attention has a better chance of staying with the breath.

Sitting on a chair

A chair is the easiest place to begin, and there is nothing second-rate about it.

1. Choose a firm chair. A dining chair works better than a soft armchair, which tends to tip you backward.
2. Sit toward the front edge. Leaving a little space behind you encourages your spine to hold itself up. If you need the backrest, use it, but sit tall against it.
3. Plant your feet. Rest them flat on the floor, about hip-width apart. If your feet do not reach, put a folded blanket or a book under them.
4. Check your knees. Ideally they are level with or slightly below your hips. A small cushion on the seat can help.
5. Settle your hands on your thighs or in your lap.

Sitting on a cushion

Sitting on the floor gives a very grounded feeling, but only if your hips are raised. Sitting flat on the floor with crossed legs pulls the lower back into a slump for most people. A firm cushion, such as a zafu, or a couple of folded blankets lifts the hips so the knees can drop below them.

Sit on the front third of the cushion, not the middle. This tilts the pelvis slightly forward and lets the spine rise naturally. Then choose a leg position:

• Burmese position. Both legs folded in front of you, one heel in front of the other, with neither leg on top. This is the gentlest cross-legged option and a good place to start.
• Half lotus. One foot rests on the opposite thigh, the other tucked under. It asks for more hip flexibility.
• Full lotus. Both feet rest on the opposite thighs. It is very stable for those who can do it comfortably, and it is not required for anything.

Aim for both knees touching the floor or resting on something. If a knee hovers in the air, slide a small cushion or folded towel under it. Three points of contact, your two knees and your seat, make a steady base.

Sitting on a kneeling bench

A meditation bench is a small, low stool that you kneel over, with your shins on the floor and your feet tucked behind you. It takes pressure off the knees and ankles compared with kneeling on a cushion, and many people with stiff hips find it the most comfortable floor option.

Put a folded blanket under your shins and the tops of your feet. If you do not have a bench, you can kneel astride a cushion turned on its side, which is a similar shape.

Finding the upright spine

Whichever seat you choose, the upper body is the same.

1. Rock gently side to side and front to back a few times, then come to rest in the middle.
2. Lengthen upward. Imagine a thread lifting the crown of your head. Let the spine stack itself up without forcing it.
3. Tuck the chin slightly, so the back of your neck is long.
4. Drop your shoulders. Lift them toward your ears, then let them fall.
5. Soften your face. Unclench your jaw and let your tongue rest.
6. Rest your eyes. Close them, or keep them half open and resting on the floor a little way ahead. Keeping them open is traditional in Zen and can help with sleepiness.

Then take a few breaths and stop adjusting. A posture you check once at the start and then leave alone is better than a perfect one you keep fiddling with.

When it gets uncomfortable

Some mild discomfort is normal, especially in the first weeks. You might feel an ache in the lower back or a foot falling asleep. A few practical points help:

• Move mindfully if you need to. Shifting position is not a failure. Notice the urge, move slowly, then settle again.
• Start short. Five or ten minutes is plenty while your body gets used to a new position. A timer with a gentle bell means you do not have to watch the clock.
• Alternate. If your legs protest, switch to a chair halfway through, or break a long sitting with a few minutes of walking meditation.
• Adjust the height. Many back and knee complaints on the floor come from a cushion that is too low. Add another folded blanket and try again.

Lying down

If sitting is not possible for you, you can meditate lying on your back, knees bent or straight, arms resting at your sides. The main challenge is staying awake, so it works best when you are already alert. Lying down is also a natural fit for practices like a body scan before sleep.

A sensible caution

Meditation posture should never cause sharp pain, numbness that lasts after you stand up, or pain in the knees. If it does, change position. Cross-legged and kneeling positions can strain the knees and hips, so do not force your legs into a shape they resist. If you have a back, hip or knee condition, or are recovering from an injury, a chair is a safe choice, and it is worth checking with your doctor or physical therapist about what suits you.

Common questions