Finding a comfortable position to meditate in is one of the most important factors in achieving a deeply relaxing state, and one of the most frequently asked questions we are asked is, “How should I sit or lie down while I listen to my Insight CD?”

The best approach is to find the position that is most comfortable for you personally, because if you are uncomfortable while you listen, you’ll be distracted from the meditative state. Sore legs, an aching back, and the tingling of “sleeping” feet will reduce your level of relaxation and, as a result, reduce the effectiveness of your meditation session. The more comfortable your physical body is, the deeper the meditative state your mind will achieve.

Meditating in an upright posture isn’t required but it provides the best flow of breath and can help you stay awake even in the most relaxed states of meditation. There are a variety of seated positions that will help you remain comfortable. It is best to start by sitting on a thick pillow on the floor against the wall, while leaning against a second pillow positioned between your back and the wall. This will provide support for your back, and you can gradually lean less against the pillow and put less pressure against the wall as your back muscles become accustomed to the position.

When sitting on a pillow, your bottom should be positioned comfortably on the pillow with your legs resting on the floor in front of the pillow.

This takes the pressure off the base of your spine and also puts less pressure on your legs so they’re less likely to ache after you’ve been sitting for a long period of time. You can use a wider or firmer pillow for additional balance and support.

There are several different ways to position your legs for optimum relaxation. Sitting cross-legged is the most common position, but for those for whom cross-legged seating is uncomfortable, there are other options.

Sitting with your legs extended in front of you with knees bent can alter the angle and therefore alter the pressure on certain areas of the body. Sitting with your legs extended straight in front of you may also alleviate some of the pressure on your lower back.

Resting your hands on your knees or in your lap can provide an additional sense of balance.

Regardless of which position you choose, make it a point to keep your back straight. It may help to imagine you are suspended by a string extending from the top of your head all the way up to the ceiling or sky. Visualize the string as it gently and comfortably holds you in an upright position, lengthening your spine and keeping your back upright.

An expensive meditation pillow is not necessary — a nice firm pillow from a local department store will usually work very well — but many online retailers specialize in meditation pillows and offer pillows of various sizes, filling, density, and shapes designed specifically for comfort while meditating. Another option is a small bean-bag chair or a pillow filled with beans or grain. Chairs and pillows stuffed with a filling of that type will form and mold around you, offering support that takes the pressure off your legs and back, and making it easier to maintain an upright position.

There are also a variety of meditation benches that can be used in place of a pillow, including kneeling benches, which are an excellent option for anyone whose legs and feet tend to fall asleep when seated in a cross-legged position. We like the kneeling benches offered by Samadhi Store, like the one shown in the image to the left. Be sure to find a bench of the proper height for your body size, and use a padded cushion for comfort.

Many listeners prefer to use a chair for seated meditation. Make sure to find a chair of the appropriate height — one with a straight back that allows you to rest your feet flat on the floor without putting additional pressure on the underside of your legs or knees. If the chair is too high, try placing a pillow beneath your feet to raise them to a comfortable level. While seated in the chair, try to sit upright without leaning all your weight against the back of the chair. You may want to rest a pillow between your lower back and the back of the chair in order to provide support.

If you prefer to lie down while listening, try placing a rolled towel beneath your knees to elevate them, alleviating the pressure on your lower back. A rolled towel or pillow beneath the neck will reduce the strain on the neck and shoulders. You may also want to try a position somewhere between sitting and lying down, such as reclining in an easy-chair.

Before beginning any meditation session, it can be very helpful to spend a few minutes focusing on releasing any tension in your neck and shoulders. Roll your head to the left and right to ease tension in the neck, and slowly roll the shoulders forward and backward to loosen the muscles in the back and neck. Simple steps, such as wearing loose-fitting clothes or spending a few brief minutes stretching can do wonders for your level of relaxation.