Meditation
Meditation postures and how to sit for meditation
The best meditation posture is one you can hold still for the whole session without pain or slumping. Common choices are a cross-legged seat on a cushion, the Burmese position, kneeling on a bench or cushion, sitting on a chair, and lying down. Raise the hips above the knees, let the spine be long and rest the hands.
Meditation does not need a special shape. It needs a position you can stay in without fidgeting, without pain and without falling asleep. The guide to how to meditate in five quiet minutes gives three quick options. This page goes further: seven postures in detail, how to set up each one, and what to do with the hands, the head and the eyes.
What makes a good meditation posture?
Traditions differ on the details, but most agree on three points.
- A stable base. The weight rests evenly on the sitting bones, the feet or the knees, so nothing has to work hard to stop you tipping.
- Hips a little higher than the knees. This lets the pelvis tip slightly forward and the lower back keep its natural curve, which is why cushions, benches and folded blankets matter so much.
- A long, relaxed spine. Upright but not stiff. The shoulders hang, the chin is level or slightly tucked, the jaw is loose.
Tibetan Buddhism lists these ideas as the seven-point posture of Vairocana: the legs, the hands, the back, the shoulders, the chin, the mouth and the eyes. You do not need to memorise it, but it is a useful checklist.
Which meditation postures can you choose from?
- Easy cross-legged seat. Sit on the front edge of a cushion with the shins crossed and each foot under the opposite knee. This is Easy Pose, or Sukhasana. If the knees float high, slide a block or rolled towel under each one.
- Burmese position. Both shins rest on the floor, one in front of the other, without crossing. Because the legs do not stack, it is often kinder to the knees and ankles than a crossed seat.
- Half lotus. From a cross-legged seat, lift one foot onto the opposite thigh while the other foot stays on the floor. Swap sides from session to session so one hip does not always take the twist.
- Full lotus. Both feet rest on the opposite thighs. It is very stable once you are there, but it asks a lot of the hips. Never pull a foot into place or let the knee take the turn. Our Lotus Pose guide covers safe ways to prepare, and many experienced meditators never use it.
- Kneeling. Sit back on the heels, as in Thunderbolt Pose, or Vajrasana, or with a cushion or meditation bench between the heels so the knees and ankles take less weight. In Japan this kneeling seat is called seiza and is used in Zen practice.
- Chair. Sit near the front of a firm chair with both feet flat and hip-width apart, hands on the thighs. A chair is a full meditation posture, not a second-best option, and it is often the right one for stiff hips, sore knees or a long sit.
- Lying or standing. Lying on your back in Corpse Pose, or Savasana, suits a body scan or a tired body, though sleep is more likely. Standing meditation, feet hip-width and knees soft, is used in some Buddhist and Taoist traditions and helps when sitting hurts.
What do you do with your hands?
Let the hands rest so the shoulders can drop. Three common positions:
- On the thighs, palms down for a grounded feel or palms up for a more open one.
- In the lap, one hand resting in the other, palms up, with the thumb tips lightly touching. This is the meditation gesture used in zazen and many Buddhist schools.
- Thumb and index finger touching, the other fingers relaxed. This is Gyan Mudra, the gesture of knowledge, common in yoga classes.
Where do the eyes and head go?
Keep the head balanced over the shoulders, as though the crown is lightly lifting. The eyes can close, or rest half open with a soft gaze on the floor about a metre ahead, which Zen practice prefers because it keeps you alert. Let the tongue rest behind the upper teeth and the lips close gently.
How do you choose and adjust?
Try two or three postures for a week each. Use props freely: a firm cushion, a folded blanket under the ankles, a block under each knee. The guide to yoga bolsters and blankets explains what to look for.
Small movements are allowed. If a leg goes numb or a knee aches, change position slowly and carry on. Sharp pain in the knee, hip or back is a reason to stop and choose another seat. If pain keeps coming back, see a doctor or physio before you sit for longer.
Questions
How high should a meditation cushion be?
High enough that your hips sit a little above your knees and your pelvis tips slightly forward. For most people that means a firm cushion or folded blankets of about 10 to 15 centimetres. Stiff hips need more height, and very open hips need less.
Why do your legs go numb when you meditate?
Usually because a nerve or blood vessel is being pressed in a cross-legged or kneeling seat. Raise the cushion, loosen the cross of the legs or switch to a chair. If numbness lasts after you stand up, or comes with pain, see a doctor or physio.
Is it okay to lean against a wall to meditate?
Yes. A wall or a chair back takes work away from tired back muscles, so you can stay still for longer. Sit with your hips close to the wall and a cushion behind the lower back if it helps you stay upright rather than slumping.