We often picture meditation in a very particular way: someone sitting on the floor, legs crossed, back straight and perfectly still. Then we try it ourselves and discover that our body does not quite agree.
Our legs cannot seem to settle. Our back gets tired. We start wondering whether we are doing it the right way.
Before trying to reproduce a posture, we can begin with a simpler question: in what position do I feel comfortable enough to take this time for myself?
A position that supports you, rather than one to achieve
For seated meditation, the aim is generally a stable position, with your back upright without being rigid, your shoulders relaxed and your breathing natural. You do not need to sit at attention. A cushion can help, but a chair can work just as well.
You have nothing to prove to your cushion, your mat or the person meditating beside you. The point is not to hold a position simply because it matches your idea of what meditation should look like.
Sitting cross-legged, with or without a cushion
Sitting cross-legged, also called Sukhasana or Easy Pose, means sitting with your legs crossed in front of you. It may feel familiar, but comfort depends in part on hip mobility. You do not need to push your knees towards the floor to make it “correct”.
If you are already comfortable sitting this way, a mat may be enough. If you feel you need to raise your hips, a meditation cushion is an option to explore. Your comfort matters more than adding an accessory.
At Lilbee, the Zafu Meditation Cushion, Low Zafu Meditation Cushion and Crescent Meditation Cushion offer different seat heights or shapes. Their purpose is to support your setup, rather than impose a posture.
Kneeling, when it suits you
Some people prefer kneeling to sitting cross-legged. A suitable support between the pelvis and the legs can change the sitting position. This option still calls for attention to comfort in the knees, ankles and tops of the feet. It is not a universal solution to difficulties with sitting cross-legged.
Do not try to maintain this position if it hurts. Choosing another way to sit is equally valid.
Sitting on a chair, simply
Meditation does not have to happen on the floor. A stable chair lets you settle with your feet supported, using the backrest if you need it. You can maintain an attentive posture without crossing your legs.
This is not a less serious version of the practice. It is a way to make room for your body as it is today.
Lying on a mat, without a cushion
Some practices, such as a body scan, can be done lying down. You gradually bring your attention to sensations in the body without trying to change them. This lets you meditate without maintaining a seated position.
A yoga mat can provide a layer between you and the floor, whether you are lying down or sitting without a cushion. It does not raise the hips as a Zafu does, or replace a thicker support when you need one.
Lying on your back, you can keep your legs extended or bend your knees with your feet on the floor, depending on your comfort.
What about lotus?
Lotus and half lotus require considerable hip mobility and do not suit everyone. Neither is a requirement for meditation. It is better to learn these positions with a qualified teacher than to force your legs into place.
You can set that image aside and begin another way.
A few common questions
Can you meditate without a cushion?
Yes. You can use a chair, lie down or sit on a mat if that position feels comfortable. A cushion is one possible support, not a condition for getting started.
Can you change position during a session?
Yes. If your legs become numb or painful, gently adjust your position rather than trying to stay still at any cost.
How do you choose your first cushion?
Start by noticing how you sit and whether you need more height under your hips. Our video guides show Lilbee models in use and help explain their differences.
These are general pointers. If you have persistent pain, an injury or a particular limitation, seek advice suited to your situation.
The right position is not the one that looks impressive. It is the one that gives you room to practise.
Signed by a lilbee ;)