The photos of meditation are always of someone cross-legged on a round cushion. Most of our students sit on chairs, and so do most of our teachers on a long day. What matters is not what you sit on but how you sit on it.
What a good seat needs
Three things: your feet or knees on the ground, your hips a little higher than your knees, and a spine that can stay upright without effort. Any seat that gives you those will do.
If your back aches after five minutes, it is almost always because your hips are too low. Fix that first.
“Sit like a mountain: grounded at the bottom, light at the top.”
Chairs, sofas and the edge of the bed
On a chair, move forward so your back is not touching the backrest and put your feet flat on the floor. On a soft sofa, sit on a folded blanket so your hips do not sink.
The edge of the bed works well first thing in the morning. In the car, parked, turn the engine off, sit up and rest your hands on your thighs rather than the wheel.
Try it now
Find your seat in a minute
1
Sit forward on the seat with your feet flat on the floor.
2
Raise your hips with a cushion or folded blanket if your knees sit higher.
3
Let your spine lift as if a thread pulls gently from the crown.
4
Rest your hands on your thighs and relax your shoulders.
When to buy a cushion
Only if you find you enjoy sitting on the floor. A good cushion makes floor sitting comfortable, but it will not make you a better meditator than the chair already does.
Every class at the studio has chairs, benches and cushions, so you can try all three before you decide.
