Proper Meditation Posture: How to Sit Comfortably and Breathe Deeply

Some people think they can't meditate because they can't sit still. But is it really about the body, or is it something deeper? Sometimes, when we try to sit quietly, we meet resistance—not just physical pain, but an invisible discomfort. An urge to move, scratch, think, escape. In my tea room in Taitung, I often sit with guests who say, "I can't sit still. I'm just not made for meditation." But I've come to see this not as a problem, but as the beginning of the practice.

The Key of Meditation Sitting Position

When we talk about meditation, the very first and most essential foundation is posture. A correct sitting posture isn’t about looking good—it’s about allowing the body’s skeletal structure to hold itself upright naturally and effortlessly. When the bones are aligned, the muscles and fascia can soften. Only then can we truly settle. On the other hand, if the posture is off, certain muscles will have to work to compensate, creating tension. Where there’s effort in the body, there can’t be full relaxation.

Aligning the Body – A Stable and Upright Posture

The heart of posture lies in keeping the spine naturally vertical. Leaning forward or backward forces parts of the body to strain in order to stay balanced, which leads to fatigue and distraction. The best way to build your posture is from the ground up—starting with your feet.

Feet and Legs

If you’re new to sitting, start with “loose cross-legged” position—legs crossed without stacking one over the other. This allows the legs to stay relaxed and reduces numbness. As your hip joints become more open over time, you can experiment with half-lotus or full lotus, but there’s no need to rush. For elders or anyone with limited mobility, sitting on a chair is perfectly fine. What matters most is that your body feels stable and relaxed.

Whether you’re on a cushion or chair, try out to sit only on the front one-third of the seat. This helps the pelvis tilt slightly forward and allows your hips to drop naturally. It’s crucial that your hips remain higher than your knees—if not, your back will round. Ultimately, it depends on each person’s body. Choose the posture that feels most comfortable and relaxing for you.

Many beginners tend to create an exaggerated S-curve in the spine in an attempt to “sit up straight.” To avoid this, gently draw in the area from the tailbone up to the seventh vertebra so your spine stacks into a straight vertical line. When your body finds this alignment, you’ll discover it’s the most effortless way to sit—no slouching, no numbness, no strain.

Shoulders

Once your lower body and spine are aligned, let’s move upward. Bring your shoulders up for three seconds and let them drop, allowing your upper body to return to a natural state of ease.

Your hands can rest gently on your knees—palms down or up—or you can fold your palms in your lap near your lower abdomen. The former creates an open, relaxed posture, while the latter supports a sense of inner containment and energy circulation. Both are fine—choose what feels right for you.

Head and Neck

Moving further up, imagine a thread lifting the “jade pillow point” (玉枕穴） at the back of your neck (the base of your skull). This subtle upward lift helps draw your awareness up, and naturally brings the chin in slightly—like the feeling of your neck brushing against a shirt collar.

Gently place your tongue against the roof of your mouth. This not only stimulates saliva production (which indicates parasympathetic nervous system activation), but also supports a deeper level of relaxation.

Eyes

For beginners, keep your eyes half-open, softly gazing at a point about 150 cm (5 feet) in front of you. This helps keep the mind awake and prevents it from drifting off too soon. As your practice deepens, you can gently close your eyes if you prefer.

From your feet, to your spine, shoulders, jaw, tongue, and gaze—your entire body comes into a state of uprightness, openness, and ease.

The Role of Breath in Meditation Posture

Once your posture is stable, the next layer is your breath. Whether it’s active yoga or seated meditation, the heart of the practice is always the breath. It’s a basic function we often overlook, yet it is the very rhythm of life. To return to the breath is to return to your roots.

Breathing is the bridge between body and mind. By gently resting your attention on the breath, you learn to gather your scattered mind. The breath isn’t something to be controlled—it’s something to be witnessed. When you observe your breath, the mind also begins to settle. Over time, you may experience the insight that “the breath is the mind, and the mind is the breath.” This is the essence of the meditative principle:

To calm the breath is to calm the mind.

There are many ways to observe the breath. A common one is simply noticing air moving in and out through the nostrils. But I often recommend “lower abdomen breathing”—letting each inhale gently reach the lower belly (the “dantian” ), and each exhale slowly release from that same place. This form of deep breathing helps direct energy downward, grounding us and rebalancing the overly head-focused energy many modern people carry.

In this process, exhalation is key. Don’t force the inhale—just let it come naturally. Then, focus on extending the exhale, evenly and gradually. This rhythmic breathing helps guide us into a quiet, steady internal state.

Meditation vs. Traditional Buddhist Sitting (Zazen)

Modern meditation is often practiced as a tool for relaxation, stress relief, or wellness. There are no strict rules about posture, and sitting in a chair or casually cross-legged is acceptable. In contrast, traditional Buddhist zazen (sitting meditation), especially the seven-point posture taught in Zen and Vajrayana lineages, follows precise postural guidelines. The intention goes beyond relaxation—it’s about long-term inner transformation, energy alignment, and deep absorption.

Meditation can be a beautiful starting point—an entry to sitting with yourself. But if you’re called to restructure your mind and transform your being, zazen offers a more powerful and structured path.

Common Questions

How High Should My Cushion Be?

Beginners often need a higher cushion—about 5 to 10 cm (2 to 4 inches)—to support hip flexibility. This keeps the hips above the knees, preventing numbness and encouraging a natural spine curve.

However, if the cushion is too high, the pelvis may tilt too far forward. As you gain experience and your body softens, you can experiment with lower cushions. Everyone’s body is different, so it’s best to try different types and heights until you find what’s both supportive and comfortable.

Why Can’t I Calm Down?

Part of it is the habitual momentum of the mind. But on a deeper level, it’s because the heart is always reaching outward—grasping, desiring, attaching.

To become still, we must first notice all the ways we are not still. You’ll begin to observe your cravings, your restlessness, your inner dialogue. That is already part of the transformation. Be kind to yourself. Don’t suppress thoughts, and don’t judge them.

Sometimes the deeper issue lies in energetic blockages within the body. When certain channels (meridians or nadis) are blocked, it reflects in mental activity. Over time, as the body opens, the mind naturally quiets.

Why Do My Legs Go Numb When Meditating?

Leg numbness is often a sign of qi (energy) moving through blocked areas. If you can, gently extend the sitting time before adjusting your legs. Building patience helps your body gradually open. But also respect your limits—don’t force yourself to endure pain. Some discomfort is part of the process, but it should be watched with awareness, not tolerated blindly. As you continue, the numbness will usually decrease as energy starts to flow more freely.

The Real Key: Practice and Continuity

These postural and breathing techniques may seem simple, but the real challenge lies in consistency. In our fast-paced world of constant stimulation, giving your mind the chance to slow down takes time. Start with just one minute, then five, then ten. Let the practice grow gradually.

Our body carries memory. Trauma. Restlessness. History. When we stop and sit, we touch all of it. So the posture isn't just about technique—it's about relationship. With our body. With our discomfort. With the truth that arises in stillness. Over time, it will rewire the way your brain functions. It will reshape your nervous system.

Meditation posture isn't about performing silence. It's about softening into it. It's not about keeping the spine perfectly straight, but about finding a way of sitting that lets the breath move, the heart settle, and awareness open. So if you're asking, how to sit in meditation—maybe start not with rules, but with listening. Listen to your back. Your hips. Your fear. Your resistance. And then slowly, meet it with kindness and clarity. Because every moment you stay, without fleeing, something softens. Something shifts. And that, to me, is the true posture of meditation. You’ll experience not only moments of stillness—but a deep shift in how you relate to your own body, mind, and life.

If you’re curious about how meditation and tea can come together as a daily practice, we offer in-person tea meditations in Taitung, Taiwan, as well as online courses on cultivating presence through tea and breath.