Still body, still mind. In meditation, it is easier to focus your attention without the distraction of movement. Finding a posture that is comfortable but not sleep-inducing is key to any meditation practice. If you cannot sit on the floor for 30 to 45 minutes, consider using a chair. Many styles of meditation chairs are available.
What is Seated Meditation?
Meditation comes in many forms. Seated meditation, as opposed to moving meditations such as yoga and Tai Chi, is what the Buddha practiced when he sat under the Bodhi tree to reach Enlightenment around 525 B.C.E.. While Zen Buddhism remains strict about proper posture, many Western forms of meditation simply instruct you to "find a comfortable seat." Once the meditation session begins, practitioners try to remain still in order to watch their thoughts, including the intention to move. By observing your desire to move rather than immediately acting, you can learn about your motivations.
Classic Meditation Postures
Traditionally, seated meditators take the lotus posture, cross-legged on the ground with each foot tucked on top of the opposite thigh. In this position, in which the spine is straight and the body stable, you can sit for long periods of time, provided you are considerably flexible. The half-lotus position, with one foot tucked on top of the opposite thigh and the other foot underneath, may be more accessible. Or, you may be able to sit cross-legged, although this position tends to tire the back after a while. For many forms of meditation, you will experience mental and physical discomfort at times; your aversion to discomfort becomes an interesting point of meditation. Sitting without the aid of meditation accessories helps to keep your practice simple.
Posture for Meditating in a Chair
For many people, sitting cross-legged on the floor is not possible. A chair may be more comfortable for your joints. A chair with a flat seat that tilts slightly toward your feet will help to tip your pelvis away from your lower back to avoid slumping. You can place blocks under the back feet of your chair to achieve this effect. Try to hold your spine straight rather than resting it against the back of your chair, both for improved posture and to stay alert. Consider placing a small pillow behind you for support if your lower back does not reach your chair back. Your knees should be slightly lower than your hips with your feet resting on the floor. You may be more comfortable with your feet resting on a folded blanket, or if you are tall, you may need to raise your chair.
Traditional Meditation Chairs
A wandering monk chair provides padding for your seat and very slight support for your lower back. This traditional Japanese meditation chair is essentially a cushion on the ground with a horizontal bolster for a back. You sit cross-legged on a wandering monk chair, and the floor cushion provides some padding for your bottom. Many meditation chairs fold up for travel. Some meditation chairs are beautiful pieces of furniture made from fine wood and brocade.
Alternatives to Chairs
Many meditators who sit cross-legged on the ground sit on a round cushion, or zafu. You can find zafus filled with cotton, buckwheat hulls or kapok. You may find kneeling on a meditation bench may be easier on your knees. Meditators who use benches or zafus usually place either a folded blanket or a zabuton, a pillow which resembles a small futon, underneath themselves for added padding and as protection from the cold of the floor. Or, consider sitting on a yoga ball to maintain healthy spinal alignment.
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