Your Chair. Your Practice: Meditation for Everybody

Sitting on the floor, with or without a cushion can be off putting for people when they think of doing meditation. Let alone the effort required to try and get your legs into a position that looks something like a pretzel.

I know from my own personal experience that when I first started to meditate by sitting on the floor, trying to focus the mind on something like breathing, and ultimately keep it focused can be a tricky skill to master.

You are encouraged to notice if or when your mind gets distracted and then to return your focus back to your breath.

Well, it didn't take long for my mind to get distracted from the discomfort of sitting on the floor. Admittedly a pillow helps, but when you're not used to sitting in a certain way then a little voice inside can soon become a big voice and tell you to move.

Now, don't get me wrong. There are benefits of floor sitting meditation. There's a sense of being more "grounded" or connected to the earth when sitting directly on the floor (or with a thin cushion). There can be a subtle energetic or psychological feeling that enhances the sense of presence and stability during meditation.

Without the backrest of a chair, sitting on the floor can strengthen the core muscles (deep abdominal muscles, obliques, and lower back) which are essential for maintaining an upright, alert posture.

When learning to meditate, the important thing is to feel comfortable. Obviously not to the degree that you end up falling asleep. (I've done that by the way) Ha ha!

To meditate and keep your mind focused is much easier when your body is still. When your body becomes still then your mind has a better chance of mirroring that stillness.

So pull up a chair and incorporate chair meditation into your daily routine, whether at home, work, or while traveling.

June 2025

Tips on using a chair with meditation

Posture

While traditional floor postures are often associated with good alignment, you can achieve excellent posture in a chair as well. The key is to sit upright and relaxed, allowing your spine to maintain its natural curves

Choose the right chair

Opt for a chair with a firm, flat seat and a straight back. Avoid overly soft or reclined chairs that encourage slouching.

Sit Forward

Sit slightly forward on the chair so that your back is not leaning against the backrest. This encourages an upright posture and helps you maintain alertness.

Head Position

Tuck your chin slightly to maintain length in the back of your neck and keep your head aligned with your spine.

Align your spine

Keep your spine straight but not stiff. Imagine a string gently pulling the crown of your head upwards, elongating your spine. Your shoulders should be relaxed and slightly drawn back and down, opening your chest

Feet flat on the floor

Make sure both feet are firmly on the floor. If your feet don't reach, use a cushion, blanket, or blocks to elevate them so your thighs are parallel to the floor.

Hand Position

Rest your hands comfortably in your lap, palms up or down, or on your knees.

Comfort over Strictness

The most important rule is to be comfortable. If a certain position causes pain or distraction, adjust it. The goal is to be alert yet at ease, so you can focus on your meditation.

Its about finding what works best for you to cultivate a mindful state.