How to Sit On a Meditation Bench

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When you first begin using a meditation bench as part of your daily practice, figuring out the best way to do so can be pretty challenging. You want to ensure that you are using the bench properly so that your back is properly aligned and so that your legs and ankles are always comfortable.

Meditation benches are designed to assist you when you are in a kneeling position. Sitting your backside on the bench will help with your spinal alignment, while also absorbing the weight of your upper body. Your ankles will also be protected, as they will be resting beneath the bench without pressure.

Let’s take a look at how to sit on a meditation bench to ensure that you are getting the most out of this relaxing and therapeutic process.

Kneeling On a Meditation Bench

To start, you are going to need to get yourself into a kneeling position on the floor. We suggest kneeling on either a folded blanket or a pillow to protect your knees and legs from the hard floor. If you have any physical limitations, consider using a chair to meditate so that you don’t hurt yourself.

Once you’re in a kneeling position, lift your backside off of your ankles and slide the bench beneath your coccyx. You might need to make a forward or backward adjustment to the bench or tilt it until you find a comfortable sitting angle. It is important that your weight is supported and that your ankles are flat against the floor beneath the bench, between the bench legs.

If you find that your ankles aren’t flexible enough to lay flat on the floor, be sure to use a cushion or blanket to support your legs and allow your feet to hang over the edge for more comfort. Alternatively, you can roll up a towel and place it underneath your ankles.

Adjusting the Bench

Be sure to adjust the bench to achieve the perfect angle and height for sitting. If you use a bench that is too high, you’ll be putting a lot of weight on your knees, which quickly becomes unbearable. On the other hand, if the bench is too low, you might end up putting pressure on your ankles, which can also become painful and uncomfortable.

If the meditation bench you are using has curved feet, you should be able to adjust the angle of the bench until it is properly supporting your body. You can also use a few blankets to adjust its height if necessary.

You are going to have to do some experimenting to get the right angle and height. It is essential that you ensure that you are not experiencing any discomfort in your legs and ankles, and that your spine is straight.

Using a Pi Meditation Bench

Pi style meditation benches feature one or two legs found near the center of the bench rather than on its outside. These are perfect for people who are taller or who feel confined when using a traditional meditation bench.

The process of using a Pi meditation bench is very similar to that of a traditional bench, save for one or two minor adjustments. The most notable difference is that your legs will rest on the outside of the bench, which allows for more freedom of movement. This makes it much easier to get in and out of a kneeling position.

You have two options when preparing to sit on a Pi meditation bench.

Option 1 - Start in a kneeling position, then raise your backside up and slide the bench beneath you and between your legs.

Option 2 - Slide your body onto the bench, moving your legs underneath it simultaneously.

Just like with a traditional meditation bench, you might want to think about using a mat or cushion to provide a softer surface for your ankles and legs to rest on. While Pi meditation benches are generally considered more comfortable for the legs, you might have to make a few adjustments if you have tight ankles.

Rolled towels work well to support tight ankles without altering the bench’s position. Once you have placed yourself on the bench, adjust it to ensure that your upper body is properly being supported and that you aren’t placing any pressure on your ankles or knees.

The design of a Pi meditation bench makes it easier to adjust and you’re able to tilt the bench as you need to achieve the perfect angle. Your shoulders should be relaxed, your back should be straight, and your hands should rest on your thighs with your palms facing upward. If necessary, you can adjust the bench’s tilt to better support your back - just make sure that you aren’t tilting too much of the weight into your knees, or you’ll quickly grow uncomfortable.

The Benefits of Using a Meditation Bench

There are a plethora of benefits that come with using a meditation bench, no matter your age, level of expertise, or size.

For starters, they help keep you comfortable. Comfort is an essential aspect of effective meditation, and if you are distracted by pains, aches, and discomfort, you aren’t going to be able to focus on your meditation. Meditation benches are an excellent way for many people to enhance their comfort while meditating.

Meditation benches also help you improve your posture. Keeping your spine aligned helps prevent lower back pain, and in fact, the posture that you assume when you are using your meditation bench can actually train you to maintain a healthier posture throughout the rest of your day.

Final Thoughts

Remember that meditation benches will not automatically make you ‘better’ at meditation, and not everyone needs one to meditate properly. If you have experienced discomfort in the past while attempting to meditate, then you’re being distracted from your meditating experience.

If that’s the case, then you should consider purchasing a meditation bench to improve your posture and keep you comfortable during your sessions. We hope that you will enjoy your meditation sessions going forward.

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