How to Sit in Meditation (Or Not!): Finding Comfort + Stillness
When people think of meditation, they often picture someone sitting cross-legged on the floor, eyes closed, perfectly still. But here’s the truth: you don’t have to sit in any one specific way to meditate. In fact, the best posture for meditation is the one that makes you feel relaxed yet alert—comfortable, but not so cosy that you drift off to sleep (although, if that happens, maybe rest is exactly what your body needs!).
Different Meditation Positions to Try
Meditation isn’t about forcing yourself into an uncomfortable position; it’s about creating a space where you can be present. Here are a few ways you can set up for meditation:
Kneeling on a Bolster – This is a favourite for many, as it allows the spine to stay upright without putting too much strain on the lower back. A bolster or cushion under the hips makes this position more comfortable.
Cross-Legged (on a Cushion or Mat) – A traditional meditation posture, sitting cross-legged can be comfortable if the hips are open + supported. Sitting on a cushion or folded blanket helps elevate the hips + reduce strain on the knees.
Lying on Your Back with a Bolster Under Your Knees – If sitting feels challenging, lying down can be a great alternative. A bolster or pillow under the knees helps support the lower back, making relaxation easier.
Sitting in a Chair – If sitting on the floor isn’t comfortable, a chair is a great option. Keep both feet flat on the ground, back supported but not slouched, + hands resting gently on your lap.
In Bed (Perfect for Bedtime or Sleep Meditations) – If you’re meditating before sleep, lying in bed can be a great way to wind down. Just be aware that you may drift off—which isn’t a bad thing if that’s your goal!
Movement is Okay (Mindful Adjustments)
A common misconception about meditation is that you have to be perfectly still. The reality? If your body becomes a distraction, it’s okay to move—just do it mindfully. Notice discomfort, make a small adjustment, + return your focus to the present moment. The key is to shift with intention rather than reactively fidgeting.
Prepare Your Body for Stillness
If sitting still feels difficult, try some gentle movement before meditation. In yoga, the physical practice (asana) is actually designed to prepare the body for stillness. A short yoga flow or light stretching can help release tension, making it easier to relax into your meditation.
Enhance Your Meditation Experience
Your environment plays a big role in how you feel during meditation. Setting up a calm, inviting space can enhance your practice. Consider adding:
A bolster or cushion for support
A soft blanket for warmth + cosiness
An eye pillow to block out light + deepen relaxation
Candles or dim lighting to set a peaceful mood
Essential oils (like lavender or sandalwood) to promote relaxation
Your space reflects your state of mind—set yourself up for calm, relaxation, + grounding.
Find What Works for You
There’s no right or wrong way to sit (or lay) in meditation. The best position is the one that allows you to be present. Experiment, adjust, + listen to what your body needs. Whether you’re sitting cross-legged, kneeling, reclining, or in bed, meditation is about finding stillness within, however that looks for you.