Meditation Postures: Finding Comfort for Beginners

Pop culture sells meditation as performed in perfectly still cross-legged position. Good news: you don’t have to do that. However, it is important to find meditation postures that suit you to enhance effectiveness. Learn now how to make mindfulness comfortable!

Introduction to Meditation Postures: Why Comfort Matters

Meditation is often pictured as something really hard. You must stay perfectly still, with straight back, retracted scapulae and…

Well, you don’t. What matters during mindfulness practices is your comfort. What’s more: you can move. Some types of meditations actually require you to do so!

Now that we have it sorted, let’s explain why comfort matters.

  1. The comfier you are, the longer you can meditate – you won’t be able to kneel on a cold floor for as long as sit in a favorite armchair. And longer practices are something worth aiming for.
  2. Fewer distractions – of course, some will always appear. But if you can avoid distraction like tensed muscles or sore knees, then go for it.
  3. Better focus – in many meditations practices, you focus on your mental feelings. And it’s simpler if your body is relaxed.
  4. Easier to start – discomfort often makes you want to quit doing something. It’s the same with mindfulness. When you associate meditating with pain, tension etc., then it will be harder to get into it.

Of course, these are just some examples. Yet they convey what you need to know: comfort matters. You should listen to your body. If strange meditation postures make you feel bad, then why use them?

Meditation postures: how to choose best?

Common Meditation Postures: Seated, Half-lying or Lying

Remember: there is no such a thing as a perfect, universal position to practice mindfulness. We are all different and thus: enjoy different postures. What’s important is finding the one that suits YOU best.

In the beginning, the easier, the better. Try the following positions:

  • Sitting in armchair – just choose your favorite in which your back is supported;
  • Sitting on a bed – with back rested either on pillows or a wall;
  • Sitting on a cushion – I recommend something to support your back, if you are a beginner;
  • Half-lying on a sofa – just remember to choose a quiet spot;
  • Half-lying on a yoga mat – or any different kind of mat that you like.

If you are a beginner, I don’t recommend lying completely, as you might fall asleep. It is also not the best idea to meditate half-lying on a bed. Your mind associates it with sleeping, so your practice won’t be as effective as it could be.

Probably you’ve also noticed that I’m a fan of supporting back in some way. Why? Because we often tend to have back pains if we sit still for longer time. Especially in the beginning of our spiritual journey.

Thus, resting back on something makes it easier to begin. Why make it harder, if you can make it simpler?

Finding the Right Posture: Factors to Consider for Beginners

When choosing your position for meditation, there are some factors to consider. I recommend asking yourself a few questions.

Can I spend at least 15 minutes in that position?

Can I stretch my limbs?

Is my back supported?

Am I stable in that position?

If I feel some tension, can I move without changing a whole position?

Answering to them is crucial in order to find the right meditation posture. Sometimes it’s better to choose a position that seems less comfortable, but allows moving freely. Trust me—15 minutes in one position is really difficult to maintain.

Seated and Positions: Floor, Cushion or Chair?

Meditation is often associated with sitting, however there are many different positions you can try here. Simplifying, you can either sit on a floor, chair/bed/sofa or use cushion. And as always: all have pros and cons.

Sitting on a floor

I recommend meditating on a floor (or yoga mat) for people, who are already used to sitting still. You can also try if you are flexible and active person. If so, it’s great, because you can literally meditate everywhere.

And you don’t have problems with finding a quiet, calm place!

However, sitting still on a floor is not simple. Cross-legged position is often not so comfy after 15–20 minutes. Your back might also not be happy. Thus, I do not recommend it for beginners.

Sitting on a furniture

Each furniture has ups and downs. I’d recommend either office chair or armchair for beginners. You can easily adjust your position, stretch legs if needed and rest your back.

Sofa or bed might work as well. However, they are often not as good for stretching limbs as the chair. And it might be tempting to lie down!

Sitting on a cushion

That one is controversial. Some love them, some hate them. But if you can buy one, I’d recommend trying to meditate in a cushion. Remember: you don’t have to acquire a fancy one. Just take whichever feels best for you.

Cushions are great, because they allow you to adjust position freely. You can sit on them, with your back resting on them. Sit cross-legged or with limbs stretched. Possibilities are limitless!

I also adore bean bags. They are a great way to start meditation. Especially when you are a type of person that has problems with sitting still. If that’s your case—go for a bean bag and meditate in it!

Lying Down for Meditation: Pros and Cons

A lot of people love to meditate while lying down. I used to be one of them. And no wonder, as lying down is great. The pros include:

  • Easy to relax;
  • Stretched limbs;
  • Relax mode achieved almost immediately.

Some mindfulness techniques even require you to lie down. For example: if you are learning diaphragmatic breathing, it’s best to do it while lying. Many types of muscle relaxations also use that position.

However, there are some cons as well, like:

  • Easy to fall asleep;
  • More passive mental state (as lying down is associated with sleeping);
  • Physical discomfort, if staying in one position for too long.

Lying down is, ironically, not really that comfortable for meditation. Think about it: how many times do you swap position before falling asleep? And while you can move while meditating, I do not recommend you rolling around all the time.

In my opinion, you should meditate while lying if you have some prior experience. Also use it for mindfulness practices like body scan meditation or breath-work.

Are Half-Lying Positions the Perfect Solution?

Some consider half-lying as a perfect answer to problems with sitting and lying meditation. I personally tend to meditate in those positions most. E.g.: sitting on my office chair with feet resting on another chair, in my meditation cushion with stretched legs or on hard sofa.

Half-lying is great, as it offers great stretch possibilities, you can adjust easily, while at the same time relaxed and comfy.

However, they don’t work for everyone. You can still fall asleep easier than when sitting. Some half-lying positions are hard to maintain due to neck strain. Also, when half-lying in an office chair like I do, you are not always in a stable position.

With that in mind, I highly recommend trying half-lying positions. These are definitely my favorite ones for most meditation practices!

Dealing with Discomfort: How to Stay Relaxed Without Losing Focus

If you are struggling with discomfort, first identify its source. Is it muscle tension or stiffness? Maybe the floor is too hard for your bums or mattress too soft for the neck? Focus on the feeling and name it.

Then slowly adjust your position. Preferably: move just a little bit. But if it’s necessary, change your whole posture from, e.g., lying on a sofa to sitting cross-legged on it. The key is slow, steady adjustment.

If the problems persist during your practices, try different starting positions. If that doesn’t help, do some breath-work and/or muscle relaxation before meditation itself. Thanks to that, your body should feel more comfortable for longer time.

You can also try shorter sessions and progressively prolong them. 10-minutes of comfortable mindfulness is better than 20-minutes of agony.

Addressing Common Posture Problems: Simple Fixes for Beginners

Legs going numb

Cross-legged positions tend to cause that. If that’s your case, stretch them out and slowly learn those positions. For example: start with 2–3 minutes of breath-work. Then, for the actual meditation, change posture.

Back pains

For those, I recommend using support for your back. It can be a cushion, backrest of the chair or anything else. Just listen to your body. If it informs you about back discomfort, make sure to listen to it.

Neck strain

This usually happens when your head tilts to one side for too long. To avoid it, keep the head and neck aligned with the spine. If you tilt due to relaxation, then meditate in a position in which you can rest your head on something.

Tensions in shoulders or arms

Those often happens when meditating in not-so-comfy chair or on sofa/bed. I’d recommend finding a position, in which you can rest your hands comfortably on knees/laps. Also, armrests are working wonders!

Meditation Postures For Beginners: Summary

Finding your favorite meditation posture is not easy. It will probably take a few times and change after you get some experience. The comfier you are, the more effective and pleasant your mindfulness practices are. Experiment and adjust different positions to different meditation techniques.

Sitting, half-lying and lying—all have pros and cons. The key is to find those positions that you find the best!