Discovering your meditation posture is an act of meditation itself. The meditator must listen to their body with kindness and curiosity and not contort or force any postures that don’t create a sense of ease and alertness. Throughout the traditions, there are well-documented examples of revered masters instructing practice on floor cushions, chairs, standing, walking, laying down, and also practicing in action (but we’ll cover that in another article). This means that regardless of the state of the body, one can discover a posture to support very deep practice without limits. 

The following guide will offer instructions for each of these meditation postures, including sections on gaze, adaptations for common physical limitations or people with disabilities, an FAQ, and resources for further exploration. 

Note: This document is a living resource that is regularly updated with contributions from teachers and practitioners in our community. If you feel inspired to suggest an addition or edit to this document, please email Practice Space or submit using the form below.   

Floor-Based Sitting Postures

If you choose to experiment with a floor-sitting posture, remember that most Westerners weren’t raised in a culture of floor-sitting and squatting and our physiology may need time to adapt. 

This results in two important points:

1. Experiment and be easy on yourself
2. Your body (and posture) is likely to change significantly as it opens
   Listen to, and accommodate this evolution by adjusting the height of your cushion and experimenting with available postures as needed.

Imagine your body as a stable, resilient mountain. Your base is grounded, your peak reaches skyward, and your presence is a seamless blend of stillness, unwavering strength, and equanimity.

The secret to a balanced meditation posture lies in understanding the fundamental components of your body: the feet, legs, pelvis, abdomen, chest, shoulders, neck, and head. When each part is aligned like a mountain, the posture exudes ease and alert awareness, the fruits of perfect balance. Misalignment, on the other hand, is like a mountain susceptible to the elements, leading to constant muscular tension, discomfort, and a distracted mind.

To achieve this mountain-like balance, your body must synchronize with the vertical flow of gravity, creating an uplifting buoyancy instead of a tiring struggle. This begins with sitting with a straight yet relaxed back.

Here, we explore the various postures available to a meditator, understanding that each body is unique, and flexibility varies. Finding your ‘right’ posture is less about achieving a textbook position and more about discovering the version that gives you a sense of stability, comfort, and ease.

Choose a Sitting Position