Meditation Cushion: How To Sit

Meditation cushions are designed to give extra height so that your pelvis can tilt forward, allowing your spinal curves to fall into place. The Zafu is the traditional, round meditation cushion, usually around five inches high. If you're using a zafu, you can either sit with your crossed legs on the cushion, or sit at the front of the cushion with your knees on the floor. If you're new to meditation, you might want to try meditating on a chair or bench, or simply sitting on the floor.

How to choose the right meditation cushion

The right meditation cushion can make a huge difference in your practice. The human body comes in all shapes and sizes, so finding the right cushion for your body type, flexibility, and comfort is important.

A meditation cushion is a specially shaped pillow designed to support proper posture during meditation. While not essential, it can make a big difference in your comfort and ability to relax and breathe deeply.

How to Choose a Meditation Cushion

• Height: Your cushion should elevate your hips above your legs to reduce strain on your lower back. The amount of elevation needed will depend on your height and flexibility.
• Comfort: Consider whether you prefer a soft or firm cushion.
• Flexibility: If you are not flexible enough to sit cross-legged for extended periods, you may need an elevated cushion to relieve pressure from your knees and ankles.
• Reliability: Choose a cushion made from quality materials that will last.
• Price: The most expensive cushion is not always the best.

Types of Meditation Cushions

There are several types of meditation cushions to choose from:

• Zafu: The traditional round meditation cushion, typically 4" to 6" high. It can be used in the kneeling or Seiza position but is usually used for the Burmese or cross-legged position.
• Zabuton: A wide, rectangular cushion placed under the Zafu or other sitting cushion to provide extra cushioning for the knees and ankles.
• Rectangular Meditation Cushion: A simple cushion that can be used alone or in conjunction with a Zabuton to provide additional lift. It is often preferred by more flexible individuals or those of average or below-average height.
• Crescent Zafu: A variation of the Zafu with a wider support base for the legs and hips. It allows you to tuck your legs in closer to your body and is a good option if your knees raise up when sitting on the ground.
• Cosmic Cushion: A unique variation of the Zafu with a built-in slope that provides proper alignment and comfort. It is ideal for taller individuals or those with limited flexibility.

Cushion Fillings

Meditation cushions are typically filled with either Kapok or Buckwheat hulls:

• Kapok: A soft, cotton-like material that becomes firm and dense when used as a cushion filling. It is lightweight, conforms to the body, and does not compress over time.
• Buckwheat Hulls: Small, dark, and saucer-shaped, they feel like sand when used as a filling but are much lighter in weight. They conform easily to the body and provide a stable, grounded feeling. Buckwheat hull cushions often have a zippered opening to adjust the amount of filling.

How to sit on a meditation cushion

Sitting on a meditation cushion is physically rigorous. When sitting still and tuning into your body for any length of time, you will likely become uncomfortable. Sitting for long periods in the same position will start to make you antsy.

The traditional position for Zen meditation involves sitting on a circular cushion (zafu) with your legs crossed in the lotus position, your spine upright, your hands on your thighs, and your eyes pointed slightly downward. Depending on your needs and circumstances, you can use a chair, bench, or rolled cushion for Zen meditation, but do your best to keep your spine, head, and hands in the recommended position.

If you are using a zafu, you can sit in the center of the cushion if you prefer keeping your knees on it. If you are new to Zen meditation, you may find it easier to sit with your crossed legs resting on the cushion along with your backside. If you want to rest your knees on the floor, sit at the front of the cushion. This is more traditional—your backside on the zafu and your crossed legs draped over the front.

The lotus position is the most traditional way to cross your legs during Zen meditation, but it may not be comfortable for newcomers or those with physical limitations. There are several other positions you can use, including the half lotus, quarter lotus, and Burmese positions.

If you are unable to sit on the floor, choose a level, sturdy chair. Don't choose a soft, cushiony chair that you can sink down into. A wooden dining chair or even a folding metal chair may work—make sure you can sit at the front of the chair and reach your feet flat to the ground.

If you are using a chair, put your feet flat on the floor, hip-width apart. Your lower legs, from your feet to your knees, should create two parallel vertical columns that are perpendicular to the floor. Your knees should bend at 90-degree angles, so that your upper legs are parallel to the floor. Your knees and feet should be at the same width apart as your hips, and your toes should be pointed straight forward.

As an alternative to a floor cushion or chair, you can use a rolled-up cushion. Roll up your meditation cushion into a log shape. Your goal is to create a tubular cushion from your zafu that you can straddle with your legs, knees on the floor, and backside resting on the cushion. If your zafu isn't big enough, use additional cushions, mats, and/or blankets to build up the height needed to support this position.

You can also straddle a meditation bench instead of a rolled cushion. Meditation benches typically have two legs and a forward-slanted seat. Straddle the seat in the same way you would a rolled-up cushion, with your upper body upright and your lower legs flat on the floor.

How to kneel with a meditation bench

A meditation bench is a great tool to help you sit upright and relaxed during your meditation practice. It is especially useful for those who cannot sit cross-legged comfortably. Here is a step-by-step guide on how to kneel with a meditation bench:

• Prepare your space: Place a rug, a folded blanket, a zabuton cushion, or a pillow on the floor to protect your legs and knees. This will provide a comfortable surface for your knees and legs to rest on.
• Get into a kneeling position: Kneel down on the prepared surface. If you have any physical limitations that make kneeling difficult, consider using a chair for your meditation practice instead.
• Position the bench: Once you are kneeling, lift your bottom off your ankles and slide the bench underneath your sit bones. You may need to adjust the bench forward, backward, or tilt it to find a comfortable angle for sitting.
• Adjust your weight and ankles: Ensure that your weight is supported by the bench, and your ankles are flat against the floor underneath the bench, between the two legs of the bench. If your ankles are not flexible enough to lay flat, use a blanket, cushion, or rolled towel under your ankles for support.
• Find the perfect height and angle: Experiment with the height and angle of the bench until you find the most comfortable position. Ensure there is no discomfort in your legs and ankles, and your spine is straight. A bench that is too high will put too much weight on your knees, while a bench that is too low may put pressure on your ankles.
• Final adjustments: Once you have found the right height and angle, make any final adjustments to ensure your upper body is properly supported. Your back should be straight, shoulders relaxed, and hands resting on your thighs, palms facing up.

Remember, the purpose of a meditation bench is to assist you in aligning your spine correctly and protecting your ankles while you meditate in a kneeling position. Always listen to your body and make adjustments as needed to ensure your comfort and stability.

How to position your spine, head and hands

The position of your spine, head, and hands is crucial to maintaining good posture and minimising discomfort during meditation. Here are some tips to help you position your spine, head, and hands correctly:

Spine

The goal is to keep your spine straight and upright, which helps your body remain alert and focused. To achieve this, push your lower spine slightly forward and extend your chest out and up. Your spine doesn't need to be perfectly vertical, as that may be uncomfortable. Instead, focus on stretching your upper body straight up without experiencing moderate or greater discomfort.

Head

Tuck your chin slightly in and down, so the crown of your head is your highest point. Angle your eyes downward, looking at the floor about three to four feet in front of you. You can close your eyes halfway, but it's best not to close them fully, or you may daydream or doze off.

Hands

Rest your wrists on your thighs, with your palms facing up. Place your left hand on top of your right hand, and touch the tips of your thumbs together. The outer sides of your pinkies should be touching your abdomen lightly.

How to breathe and focus during meditation

When meditating, it is important to find a comfortable position. You can sit on a chair, meditation cushion, or bench, as long as your back is straight. You may close your eyes or keep them open. If you keep them open, your gaze should be directed down and in front of you. Some instructions suggest imagining a line that follows the slope of your nose and then continues for about a foot, settling your gaze at the point where the imaginary line ends. Closing your eyes can create an artificial sense of being outside your body or being in a dreamlike state, but keeping them open will support and deepen your understanding of your mind.

Once you feel settled, you may choose to use an initial deep breathing meditation exercise to relax. Breathe in through your nose for at least three seconds, hold it in for a further two seconds, and then exhale for at least four seconds through your mouth. You can repeat this exercise a few times if you wish, then transition into natural breathing. If your nasal passages are clear, you should breathe through your nose. The mouth should be closed or slightly open. During meditation, you should let your body, breath, and mind be as they are while maintaining awareness.

Mindful breathing during meditation requires paying close attention to the process of inhalation and exhalation. Notice the sensations that flow through your body as you breathe and sense how your belly moves up and down. When your mind wanders away from your breath, bring it back gently but firmly. Noticing it and choosing to remain mindful is the practice.

Many people find it helpful to start by focusing on their breath and silently counting inhalations and exhalations: in (one), out (two), in (three), and so on. This gives you something to focus on besides intrusive thoughts.

Frequently asked questions