Comfort in practice: Four ways to sit

Four Ways to Sit Comfortably in Meditation

With each passing year of yoga practice, I find myself increasingly drawn to simply sit in meditation. It may come as no surprise to those who are familiar with the 8-limbs of yoga, as meditation is strategically placed after asana. I practiced yoga for five years before even attempting to sit in meditation for an extended length of time, and I am grateful for things unfolding in this order; yoga helped open my body in ways that made (and makes) sitting comfortable.

My experience doesn't mean that you have to have an established yoga practice before attempting meditation. There are millions of people in the world who have deep and sustained meditation practices without a yoga practice (think of all the Buddhist monks and nuns!). This doesn't necessarily make starting easy – I know that one of the most common deterrents to beginning a meditation practice includes not knowing how to sit comfortably (swiftly followed by not knowing how to guide oneself through a sit). 

As a lover of meditation, I dream of the day that the majority of people meditate daily, and as a result, I break down these two obstacles for you in the hopes that it’ll make the rewarding practice of meditation accessible for you.

Sitting Comfortably

Meditation is intended to be transformative, not traumatizing. As a result, it is very important to sit comfortably,otherwise your mind will be focused on your discomfort (and how to get out of it) instead of the present moment. Below are the different ways you can sit. Experiment with them, trying one for a few days until it feels just right.

Sukhasana (Easy Pose)

Sit on a high cushion, setting the hips higher than the knees. Place one foot in front of the other, letting your knees touch the ground if possible. If your knees don't come all the way down, do not push them down! Instead, see the next pose below. Place your hands in your lap or on your thighs with your elbows beneath the shoulders.

Sukhasana with knees supported

Set yourself up as you would for traditional Sukhasana pose (above). Instead of placing one foot in front of the other, cross the ankles and place a rolled up towel or blanket, or a pillow beneath each knee for support. Place your hands in your lap or on your thighs with your elbows beneath the shoulders.

Virasana (Hero’s Pose)

A great way to alleviate pressure off tight ankles is using a meditation bench. They are usually slanted to allow for a natural tilt of the pelvis and lengthening of the lower back. Slide your legs beneath the bench, toes pointing back, and keep your knees together. Place your hands in your lap or on your thighs with your elbows beneath the shoulders.

Chair Meditation

For some, sitting low to the ground is challenging, even painful, in which case a chair is a great alternative. Choose a chair with a firm seat so the sitting bones do not sink down. Sit at the edge of the seat with your heels placed directly beneath your knees. Keep your feet flat on the ground and spine erect (if your feet do not reach the floor, support them with a blanket or pillow). Place your hands in your lap or on your thighs with your elbows beneath the shoulders.

Guided Meditation

Check out some of my meditation classes available. Use them as a support to your blossoming practice every other day, alternating with days of silence, or self-guidance. 

Onwards and upwards on this journey, good luck! May your meditation practice lead you to a life with ease.