Meditation Seating and Postures

Meditation Seats:

The most common meditation seating consists of a cushion (Zafu) and a rectangular pad placed underneath the cushion (Zabuton)

Things to look for in a Zafu:

Zafus are usually stuffed with Buckwheat Hull or Kapok.
Buckwheat Hull conforms more to the user, while Kapok is stiffer.
Buckwheat Hull does not require any "breaking in" time.
Many Zafus have zippers, so that you can remove material to ensure a proper fit.

Should I buy a Buckwheat Hull
or Kapok Cushion?

In general , a Buckwheat Hull cushion is recommended.

Things to look for in a Zabuton:

Pay attention to the size of the Zabuton. You should not get a Zabuton smaller than approximately 30" by 30"


Zafus and Zabuton's can be bought from the Meditation Community aStore

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What if I am not flexible enough to sit-cross legged?

For those who cannot sit cross-legged but want a more traditional experience than sitting in a chair, we suggest meditating in a kneeling position. Meditation benches are made specifically for kneeling meditation. However, you do not need a meditation bench to sit in a kneeling position. You can turn your zafu on its side and use that for kneeling meditation.

The essential part of posture in meditation is that you should be seated with your back straight so that you can be more alert and so it is easier to concentrate. Your head should be above your shoulders, with the crown (top back) of your head lifted toward the sky.

However, once you get into your meditation position, it is best not to move. So, if you find yourself in a different position from how you started, try to hold that position. When you are still, it is easier for your mind to be still. It is as if each movement of the body is like the stirring up of a bowl of water and dirt. After the bowl is still for a while, the dirt settles and the water is clear. But once the water is disturbed, the dirt begins to move and the water becomes cloudy.

Sitting on a Chair

Most people will find it easiest to sit in a chair and meditate. The recommended posture is below. The hands are on the thighs, and the meditator is seated towards the edge of the seat. His back is straight and head held high.

Burmese Posture

This is the easiest seated method. The legs are not crossed. Rather, one leg is tucked behind the other leg and both knees should be touching the ground. You may have to sit towards the edge of your cushion, to get your knees to touch the ground.

Half Lotus

Half Lotus is a difficult position to stay in for those who are not flexible. To enter Half Lotus, clasp hold of your left foot with both hands and bring it high onto the right thigh, up into the groin. Your right foot rests under your left thigh.

Full Lotus

The Full Lotus is the ideal meditation position as you are grounded and yet remain alert and aware. It is also the most difficult posture and will be undoable for those who do not regularly stretch or do yoga. To enter Full Lotus, clasp hold of your left foot with both hands and bring it high onto the right thigh, up into the groin. Bring the right leg over the left and place the right foot in the left groin.