How to Sit on a Zafu

Sitting on a zafu cushion helps make meditation more comfortable.

There are several ways to sit on a zafu cushion for your meditation practice. A zafu cushion is used to align the body in a position that is alert and relaxed. Some people with limited flexibility choose the kneeling position or seated position. You can sit in half-lotus or full-lotus poses if you have ample flexibility. However, the most popular way to sit on a zafu is in the Burmese position, which is also known as the cross-legged position. This position will help you breathe deeply and is also conducive for optimal energy flow, but it does require flexibility and strength.

Things You'll Need

• Mat or blanket
• Zafu cushion

Instructions

Sitting in the Burmese Position on a Zafu Cushion

1. Place a mat or blanket on the ground if you are not using your zafu cushion in a carpeted area. Your knees will be touching the ground and this position could get uncomfortable on hard surfaces.

2. Place your zafu cushion on top of the carpeted area, mat or blanket. Sit directly on top of the zafu cushion.

3. Reposition yourself closer to the front of the zafu cushion if you feel uncomfortable. This will help you sit straighter and align your spine for a comfortable seated position.

4. Cross your legs in front of the zafu cushion for support. Place one foot in front of the other foot. Both knees and feet should be touching the ground. If your knees will not touch the ground, allow yourself time to loosen up. With time, you knees will drop as your muscles strengthen and stretch as you become more flexible.

References

• Zafu: Which Meditation Seat is for You?