Mind Body
Cushion-Seated Meditation
Cushion-Seated Meditation uses a raised seat to support a comfortable floor-sitting posture while you practice steady attention. It is an attention practice, not a strength exercise.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Place your cushion on a firm, level floor.
- Sit near the front edge with your hips elevated above your knees.
- Arrange your legs in a loose, comfortable cross-legged position.
- Rest your hands on your thighs or in your lap.
- Let your gaze settle softly on the floor ahead.
- Hold a comfortably upright seated position with your attention on the sounds around you.
- Uncross your legs slowly to end the session.
Form cues
- Let your jaw soften.
- Breathe without forcing a rhythm.
- Gently return when your attention wanders.
Common mistakes
- Slumping backwardAdjust the cushion height so your pelvis supports an upright torso without constant effort.
- Holding yourself rigidEase unnecessary tension in your shoulders and back rather than trying to sit perfectly straight.
- Trying to stop every thoughtTreat thoughts as normal distractions rather than signs that the practice is going wrong.
Safety
Prolonged floor sitting can cause temporary numbness or aggravate hip, knee, or back discomfort. Standing while your legs are numb can make you unsteady.
- Do not press your knees toward the floor to deepen the position.
- Change position if you notice tingling, numbness, or joint pain.
- Wait for normal leg sensation and balance before standing.
Use a chair if floor sitting is uncomfortable, or seek advice from a physiotherapist if discomfort persists despite position changes.
Muscles worked
Primary muscles not listed
Equipment
- Meditation Cushion
Sets and reps
- Sets
- 1
- Target
- 120–300 seconds
- Rest
- No rest timer
Start with a short session and extend it only while the position remains comfortable.