In short: sit on the front half of a firm chair with both feet flat, knees about level with the hips, spine upright and not leaning on the backrest, hands resting in your lap or on your thighs, eyes lowered or closed. A chair is a complete posture. What matters is being alert, stable and relaxed.
Set up
- Choose a firm chair that lets your feet touch the floor. Add a cushion under the feet if needed.
- Sit forward so your back is free; keep a folded blanket behind you if you want support.
- Feet flat, hip-width apart. Knees at hip height or slightly lower.
- Spine tall, like a stack of coins; relax shoulders and belly.
- Hands on thighs, or left hand resting in the right with the thumbs lightly touching.
- Eyes closed, or lowered at a point about a metre ahead. See eyes open or closed.
Then what?
Follow the breath. See how to breathe in meditation and anapanasati. If you get sleepy, see sleepy during meditation; if you hurt, see pain during meditation.
Other postures: lotus position · lying down · walking · at your desk
Questions people ask
Is it okay to meditate on a chair?
Yes. The aim is an upright, stable, relaxed posture, not a particular leg position. Many teachers recommend a chair for people with knee, hip or back problems.
How should my feet and back be?
Feet flat on the floor, knees at about hip height or a little below, spine upright without leaning on the back of the chair if you can.
What should I do with my hands?
Rest them on your thighs or in your lap, left hand resting in the right with thumbs lightly touching if you like.