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Finding a Comfortable Meditation Position

Comfortable Meditation Positions


Finding a comfortable meditation position or posture can be a challenge. As the length of time of your meditation sessions extend lower back or knee pain can be overwhelming. This quick guide will help you meditate comfortably for longer.

The first important thing to note is that there is no one correct posture to meditate in. Try not to be dogmatic about positions despite how beautiful some look. For example, lotus pose looks quite tranquil but is very difficult for most westerns to sit in.

We here at Practice Meditation encourage you to try all of the meditation postures before deciding what works best for you.

All you need to consider is ‘How well I can concentrate in the position?”.

Your goal is to find a posture or series of postures that minimise unnecessary distractions such as pain, numbness and tiredness. That said, pain, numbness and tiredness are a natural part of experience and will happen to some degree if you meditate for a long enough duration. It is perfectly acceptable to switch postures mid-way through longer sessions so long as you do it mindfully.
For example, virasana for half an hour, then sukhasana for half an hour.

10 postures to try


Good blend of energy and comfort. Can cause more physical discomfort or pain for those not flexible.

Cross legged

  • Sukasina (Easy sitting pose) - Most common starting posture 
  • Lotus (Harder sitting pose) 


  • Virasana (Hero pose)
  • Vajrasana (Diamond pose)

These kneeling postures can be a struggle without a kneeling meditation bench or kneeling meditation seat. This is exactly why we made our Comfy Buddha Meditation Seat



Virasana Meditation Posture 

Western Style Seat

  • Chair, couch, Yoga ball

Lying Down

Most relaxing, least effort. Great if you have back pain, sciatica or an injury. Can make you sleepy. We recommend meditating lying down on your side with a pillow between your knees to maintain awakeness as opposed to lying on your back.

  • Bed, or couch
  • Hammock (my personal favourite for summer!)


Upright - Walking, running or standing

Great to practice bringing the quality of mindfulness into daily life. For standing practice, experiment with different hip-to-shoulder widths

Let us know what worked for you in the comments!

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