Meditation Posture and Seating: Sitting, Chairs, Cushions and Lying Down

Purpose and who it suits

You do not need a special position to meditate. This page explains the common options, what health sources say, and how to sit more comfortably. It suits anyone starting out. If you have an injury, a painful joint or back condition, or trouble getting up from the floor, ask a clinician or physical therapist before choosing a position. Nothing here is treatment, and this site does not rank or recommend products.

What the sources say

• The NHS says two things are important: that you are comfortable and that you can be upright. It describes sitting cross-legged on the floor, in a chair or on a bed, and says a chair or bed should give support so you do not sink down. [1]
• Good posture is described as more positive for your body than slumping, and some people find a meditation cushion helps with this. [1]
• Harvard Health suggests sitting in a chair with back supported and feet flat, or on a cushion or folded blanket with hips slightly elevated; spine naturally upright, shoulders relaxed, hands resting on knees or in the lap. It adds you can also meditate lying down, standing or walking, though sitting tends to work best for beginners. [2]
• The VA Whole Health program says meditation is often done seated on a cushion or in a chair, and can also be done standing or lying down. [3]
• NHS MBSR course notes from Guy's and St Thomas' describe sitting upright with your back away from the chair so it is self-supporting, and say sitting on a cushion or soft mat on the floor is often easier. [4]

Options at a glance

Chairs, cushions and benches

A chair is the simplest choice and suits people with stiff hips, knees or backs. Harvard Health describes a cushion or folded blanket as a way to keep the hips slightly elevated. [2] Any of these is a comfort aid, not a requirement. Buying equipment is optional: the NHS says you need no specialist equipment. [1] See meditation timers, cushions and accessories. For people with limited mobility see meditation for people with disabilities and limited mobility.

What research shows

Proper evidence not found that one posture produces better health or mental outcomes than another. I searched NCCIH, NHS, Harvard Health, PubMed and Europe PMC for trials comparing meditation postures. The closest finding is a small crossover study of 20 office workers in which 15 minutes of seated guided meditation lowered perceived stress and respiration rate versus usual work. [5] It did not compare postures. Evidence that posture matters is therefore insufficient.

Stay awake, stay steady

If you become drowsy lying down, try sitting up. [4] End slowly: the NHS suggests staying in position a couple of minutes and remaining seated a little longer before getting up. [1]