The Seat

Let’s talk about sitting

The meditation seat – how to sit as comfortable as possible!

In meditation we try to achieve a completely motionless sitting position. And also a position, where we can relax as many muscles as possible. Well, in the beginning it’s more about: How do I sit, with as less pain as possible! I know it, and everybody who is starting with meditation has to try out a bit, until one is finding the perfect seat for him-/herself.

Basic Rules for the Sitting Position

1. The pillow should not be too soft
2. Don’t sit fully on the pillow, sit only with half of your bottom on the pillow, slip a bit to the front, this will tilt your hips a bit forward, and give length to the lower back
3. In an optimal position, your knees would be below your hips
4. DO NOT put your hands on your knees, put them in the center of the tights or your lap
5. Sit straight, if you lean forward, backward, left, right, your body needs to hold its weight, many muscles are active, and most of them are in the legs or in the back, causing you back- or leg-pain over the time
6. Don’t lean against anything, sit with a free spine. If you are meditating on a chair, do not lean at it
7. If you lose your upright seat, always come back to it, as soon as you notice it
8. Support your knees with pillows, if you can not rest them on the floor.
9. Sit on a carpet, that is helping you with ankle pain
10. Relax, that’s all about it. Sit comfortably, do not force the body into a sitting position, which is challenging from the beginning.
11. Become as motionless as possible

If you get numb legs or a numb bump, pins and needles, pain

Especially in the beginning it may happen very often, that you get numb body parts, pins and needles, or even real pain. See if you can let it go. If its possible stay motionless, recover after the meditation. If it is real pain, change your sitting position, try to find something else.
Numb legs and body parts will usually appear in the beginning. When the body gets used to sit for meditation this should appear less often or stop completely.

The Pillow

Your pillow should not be too big or too high. About 7 – 15 cm height.. Do not put your legs on the pillow you are sitting on. If you have pain on the feet or ankles, please sit on a carpet.

These pillows are good meditation pillows:

https://www.buddhagroove.com/aqua-blue-zafu-cushion/

These are good too:

Something like this would NOT be good – You are Sitting too heigh

This is a good meditation bench, there are cheaper and simpler versions on the market, if you have problems with your hips, knees, or sitting on a pillow or chair does not feel comfortably for you. Perfect for meditation:

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