How to Sit : Meditation Posture

Aligning the Body

When sitting down to meditate in any tradition the initial preparation is important. Simply speaking the goal is to align the body and stack the vertebrae of the spine. It allows the spinal column to support you, not the muscles of the back, which cause tension and pain. Sometimes one is instructed to imagine one is holding the sky on ones head, or being pulled up through the crown of the head by a string. Another way is to imagine a column of light extending into the heavens and down through the base of the spine into the earth.

The idea is to sit in a noble and upright posture, itself allowing the subtle energies of the body to flow without obstruction and to create calm, clarity and spaciousness. To be physically aligned yet relaxed and flexible in body and mind is the ground work of a sustainable meditation posture. Avoid adopting a rigid posture - you can be aware that wherever there is breath there is movement. It also helps to wear loose clothing, with nothing constricting the waist.

Do I need a Cushion?

It is said that the Buddha sat in the classic full lotus posture directly on the ground. However, in the stories of his later life, it is noted that he was given a bail of straw, or possibly kusha grass, to sit upon and soon after reached enlightenment. For Westerners, who have not developed the flexibility and strength of the legs and back, sitting in full lotus position or even cross legged on the ground can be a challenge. So a cushion, bench, or chair, definitely helps.

Some traditions emphasise particular 'right' ways of sitting. From other perspectives, sitting in meditation is important, the style of sitting is not. Just make sure you are not so comfortable that you fall asleep. Additionally, we recommend Yoga to increase mental and physical flexibility, as a preparation for sitting meditation or as a meditation in itself. See our Yoga products.

Sitting Styles

There are many styles of sitting or kneeling in meditation:

  • Full Lotus
  • Half Lotus
  • Burmese Style - legs crossed side by side in front
  • Seiza - kneeling using a cushion or bolster
  • Kneeling using a bench
  • Sitting in a chair or on a bench (Egyptian style). It is often recommended that you sit towards the edge of the chair and do not lean against the back. This will allow the spine and gravity to do its natural job of supporting your body weight.

Physically it is very helpful if the support you use raises your hips above your knees. This allows the spine to straighten and elongate and enables longer sitting.

Some recommended reading on posture:

  • The Posture of Meditation - Will Johnson
  • Aligned, Relaxed, Resilient - Will Johnson

Some useful websites for more about posture: