Many often compare a person’s consciousness to a stream, smoothly flowing and changing across the landscape. Meditation is one practice of deliberately altering the flow of this stream, affecting how you grasp and react to the world around you. (1)
Therefore, meditation aims to help you become a better person by developing a healthier perspective of life and the world around you. It’s not about suppressing your emotions or thoughts but learning how to look at things objectively. You may eventually gain a deeper understanding in the process. (1)
That’s why it’s not surprising to know that more and more people are committing to meditation to connect their minds and bodies. As a result, you discover how to be more mindful in a more profound sense, and eventually, you learn to appreciate the present. It’s common to see people practicing their routine with mats, singing bowls, prayer beads, and scented candles. Another tool that practitioners use to meditate is the meditation pillow or cushion.
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What is a meditation pillow?
A meditation pillow is a cushion that helps you get comfortable while channeling your inner calm and mindfulness. You may think that it’s acceptable to use an ordinary pillow or cushion for meditation. However, this particular pillow is specially designed to help you endure long hours of meditation without being uncomfortable. The support that a meditation pillow provides keeps you upright and stable while practicing your routine. (2)
For some, it’s an essential accessory that significantly helps in elevating their practice. Perhaps it’s mainly because posture is vital when trying to achieve a certain level of focus, relaxation, and awareness. In the same sense, when you’re meditating without the correct posture, you could end up distracted and in pain. (2)
Regular meditators use a cushion to help alleviate physical discomfort from sitting still for extended periods. Many practitioners also prefer to fill their cushions with buckwheat hulls for better support when in a sitting position. A Buckwheat Meditation Pillow conforms to the body shape, which keeps your meditating position more grounded. (2)
How to sit on your meditation pillow
Using a meditation pillow requires proper posture to maximize its benefits. Remember that it’s designed to secure the correct vertical alignment of your hips, spine, neck, and head. At the same time, it serves as an elevating tool for the hips. (2)
Whether or not you’re new to meditation, these sitting positions can bring wonders for your wellness.
- Sukhasana or ‘The Easy Pose’
The sukhasana is also known as the easy pose because it puts less strain on the ankle joints and knees. Don’t be fooled, though, as people struggle with finding the right balance while staying still in this position. (3)
The struggle is because people are more used to sitting on sofas or chairs than on the floor. Sitting on a chair lets you be comfortable while leaning back and collapsing the body. In meditation, though, sitting positions focus on keeping the spine upright, helping strengthen core muscles as you breathe properly. (3)
Sukhasana requires crossing your legs seated. The meditation pillow provides a grounded and stable base for achieving this position. Below are other tips to keep in mind when performing this position. (3)
- Maintain the straightness of your shoulder blades while keeping both arms to each side.
- When crossing the legs at your shins, make sure one leg is over the other.
- Keep your arms relaxed; hands on your knees, palms down.
- Press your buttocks against the meditation pillow for balanced body weight.
- As you begin the breathing exercise, gaze ahead and soften your neck.
- Don’t forget to alternate your feet’s position from time to time. (3)
When done right, the sukhasana position can help improve mobility and relieve pain. It also promotes tranquility and calmness. As you breathe deeply, the easy pose can help you attain a sense of inner calm and peace. (3)
- Padmasana or Lotus position
Perhaps the most popular among meditation positions is the padmasana or lotus position. This pose helps achieve near-perfect symmetry that the human body can achieve. Padsamana is ideal for seated meditating, particularly on a meditation pillow as you sit on the cushion’s front edge. (2)
The position isn’t usually suitable for beginners because it requires enough leg and hip flexibility. If you force your legs, you might risk straining your knee joints up to both legs. (2)
Fortunately, beginners can practice a partial version known as the half-lotus position. You can use this to adjust to the strain and discomfort of resting one foot on the opposite leg’s inner thigh. To carry out the half-lotus position using a meditation pillow, here are some tips: (2)
- If coming from the easy pose, move the right foot using your hands and bring it over your left calf. Take note that the foot’s sole should be facing upwards.
- The right foot should be as high as possible while positioned on the left thigh.
- Don’t force the half-lotus pose, or else you won’t be able to meditate calmly.
- Maintain deep breathing through the nose while practicing this pose. (2)
There’s also the quarter-lotus pose, considered the easiest lotus position for meditating. The posture requires only one foot resting on the other leg’s calf, with the opposite leg resting on the floor. Even with limited mobility and flexibility, you’ll find this sitting position relatively more comfortable. You can use either a mat or a meditation pillow for this seated position. (2)
If you’re still on the hunt for a meditation pillow you can use for your routine, you can check videos like to know more about buckwheat pillows and why they’re a better option than a usual cushion.
- Virasana or hero pose
Virasana is ideal for those who can’t sustain prolonged periods of sitting cross-legged. Reasons can range from having a hard time balancing weight to lacking the flexibility to make it work. No matter the reason, you can expect the hero pose to save the day (oddly enough, ‘vira’ is Sanskrit for ‘hero’). (4)
Virasana still requires you to sit, but instead of crossing your legs in front, you can rest your knees on the pillow while pointing forward. The idea behind the pose is to encourage a sitting position but with space between the feet. You can start by kneeling with both knees adjacent to each other, with the cushion going between your feet (4)
Sit toward the pillow by lowering the bottom part of your body. Your spine should still be straight as you spread your shoulders across the back. Rest your palms on the thighs, and if you’re not flexible enough yet to sit all the way down, you can position the meditation pillow between your feet for added support. (4)
- Vajrasana
If you’re more into kneeling positions, another pose to try is the vajrasana. It’s a position so similar to the hero pose that most people mistake one for the other. Despite this, vajrasana has a few subtle differences. (2)
For instance, the pose requires keeping the feet aligned with the knees, whereas the hero pose requires spreading the feet apart. Aside from closing the ankles together, it also demands making the big toes touch each other. In general, vajrasana is considered more difficult than virasana. (2)
Your meditation pillow can help make this sitting position easier if you put it on your calves or sit on it for pain relief. Alternatively, you may place it on the floor with your feet at the top.
- Baddha Konasana
People into yoga and meditation are all too familiar with baddha konasana. Given that it goes by many names, like the cobbler pose or butterfly pose, it’s a popular position worth practicing in your next meditation session. This sitting position aims to expand the hips and open the groin’s muscles. (5)
Baddha konasana is easily recognizable because of its signature element—the soles touching each other in front of the meditator. As a result, the knees take the appearance of wings spreading out to the sides. For yogis and meditators, the pose is simple yet tranquil enough to help stimulate the sacral or spleen chakra. Invoking this chakra is also believed to encourage determination and creativity. (5)
Although this pose won’t stress your knee joints, your hips will need to open more, demanding more flexibility in your inner thighs. For beginners, having a meditation pillow is crucial, as it helps elevate the hips and enable putting the soles together easier. If you prefer a reclining position, you can try the other variation of baddha kosana, the supta baddha kosana that allows you to lean back your body. (5)
Choosing the proper meditation pillow
Now that you know the different must-try sitting positions for meditating, you’ve probably realized the importance of practicing them with a cushion. If you don’t have one yet, it might be time to consider buying one so you can practice your poses better.
Fortunately, there are plenty of options in the market. Your choices include these two primary kinds of meditation cushions:
- Zabuton: A flat meditation pillow ideal for practitioners who prefer sitting on floor and still haven’t decided yet on a sitting space or style. The zabuton is designed to protect the knees and is often used by yogis with not-so-flexible legs.
- Zafu: A round meditation cushion firm enough to support a variety of sitting positions. Zafus typically use kapok tree fiber and buckwheat hulls for filling.
The zafu, or meditation cushion, is perhaps the most popular type since it’s flexible enough to let a practitioner like you adopt different sitting positions. It also comes in different heights, colors, shapes, and materials depending on your preference. When shopping for meditation pillows, here are some things to look for. (1)
- The right fit
Meditation pillows come in different fits. The pillow should be big enough to allow you to try different sitting positions comfortably. Keep in mind that you may be sitting for hours, depending on your routine and endurance. Hence, you need to have the right fit that’ll accommodate your body weight regardless of the sitting position you choose to practice. (2)
- The right height
These pillows also come in different heights, and the right one provides the best support while meditating. Your knees should be able to relax either on extra support cushions or on the floor. Some meditation cushions can be rotated to their sides for extra height, particularly when kneeling or placing the pillow between the knees. (2)
- Enough firmness
Firmness is another important consideration. As mentioned previously, meditation pillows need to be firm enough to conform to your body shape and weight, which helps support body posture throughout long hours of meditating. (2)
The filling usually determines a pillow’s firmness, so you should also consider the material before deciding. Buckwheat hulls are the best option for maximum firmness. On the other hand, if you prefer a softer and more lightweight option, the kapok tree fiber works best. (2)
- Flexibility
When a meditation pillow is flexible enough, you can angle and position it so that your hips can easily support the whole body. There’s no one-size-fits-all option in this case, as not all bodies are the same. The flexibility factor may also boil down to the type of material used for the cushion’s filling. (2)
Key takeaways
Meditation isn’t just a routine or practice—it’s a journey for those hoping to find their inner peace and discover their purpose in life. It may seem complex at first, but you might soon find it enjoyable with enough initiative. Try these sitting positions on a meditation pillow to make sure you have variety when practicing.
Whether you’re a beginner or pro at meditating, it pays to have the right meditation pillow to aid you in your routines. Make sure you choose the best one according to flexibility, firmness, height, and comfort. Considering these factors may very well help you select the cushion that can support your practice as you journey on mindfulness, tranquility, and balance.
References:
- “Meditation for beginners”, Source: https://www.headspace.com/meditation/meditation-for-beginners
- “The Best Meditation Pillows”, Source: https://psychcentral.com/health/best-meditation-pillows
- “The Best Meditation Positions for Your Body and Practice”, Source: https://www.artofliving.org/us-en/blog/meditation-positions
- “Virasana”, Source: https://www.yogapedia.com/definition/6883/virasana
- “Baddha Konasana”, Source: https://www.yogapedia.com/definition/6427/baddha-konasana
