Meditation Postures: Finding the Best Way to Sit, Kneel, or Lie
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 any specific way to meditate.
The best posture 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 some options:
Kneeling on a bolster – Keeps the spine upright without straining the lower back. A cushion or bolster under the hips adds comfort.
Cross-legged on a cushion or mat – Traditional posture, comfortable if the hips are open + supported. A cushion or folded blanket elevates the hips + reduces knee strain.
Lying on your back with a bolster under your knees – If sitting is challenging, lying down with support under the knees helps relax the lower back.
Sitting in a chair – Keep both feet flat, back supported but not slouched, hands resting on your lap. Great if floor positions are uncomfortable.
In bed – Ideal for bedtime or sleep meditations. You may drift off, which is fine if relaxation is the goal.
Movement is okay (mindful adjustments)
A common misconception is that meditation requires perfect stillness. The reality? Mindful movement is fine. If your body feels uncomfortable, adjust intentionally, then return your focus to the present moment.
Prepare your body for stillness
If sitting still feels difficult, gentle movement before meditation can help. Yoga asana (physical practice) is designed to release tension + prepare the body for stillness. A short flow or light stretching can make it easier to settle into your practice.
Enhance your meditation experience
Your environment affects your meditation experience. Simple touches can make a big difference:
A bolster or cushion for support
A soft blanket for warmth + comfort
An eye pillow to block out light
Candles or dim lighting for a peaceful mood
Essential oils (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, kneel, or lie in meditation. Experiment, adjust, + listen to your body. Whether you’re cross-legged, kneeling, reclining, or in bed, meditation is about finding stillness within, however that looks for you.