Many people meditate while sitting in a chair and have deep meditation experiences doing so. Some people, however, may be interested in exploring sitting cross-legged on a cushion, the way you might envision a shaved-head monk sitting. There are a few options for cross-legged meditation.
The most classic posture is “full lotus”, where both of the sitter’s feet rest on the thigh of the opposite leg. If a person is able to form this posture, it is often the most comfortable way to sit for an hour without moving. One finds oneself sitting “like a mountain ” – balanced, firm, solid, and strong, where one can’t fall forward or back, or to either side. Unfortunately, most Americans are simply unable to sit in this way, not having the level of openness of the hips, knee, and ankle joints that comes from growing up sitting in such a way.
A slightly less but still quite stable posture is “half lotus”, where only one foot is on the opposite thigh, and the other foot is on the ground. “Quarter lotus” requires even less openness of lower body joints, with one foot on a calf and the other on the ground. “Burmese position” has both calves and feet on the floor. And there is of course simple crossed legged, also called in America as “Indian style”, “tailor position”, or even “criss-cross applesauce”, where one’s knees are up in the air.
When sitting cross-legged, one wants three points of contact with the floor – both feet and the seat. If one or both knees are in the air (especially with that last posture), it is helpful to put cushions under the knees to connect with the ground. If a sitter does not do that, they will probably slump over, and eventually develop sore back muscles.
If one has never tried to sit in such a posture, it is helpful to ease into one very slowly, keeping an eye out for any pain that may indicate overstretching lower body joints. If any difficulty arises, one can back off and over time stretch these joints open, especially through yoga practice.
When getting into a cross-legged sitting pose, the safest way for joint health is to bring a knee up the chest, grabbing that leg’s shin (not ankle or knee), then rotate the hip to bring the knee out and down, and then repeat for the other side. After getting legs into position, leaning over one’s legs as far as one can for about ten seconds can help stretch open the hips in a way that will help to sit pain-free for longer.
Most people asymmetrically find it easier to cross one leg over the other. If this is so, it is helpful to switch alternative placement of legs from one sitting to the next, until equally comfortable on both sides. This can release structural imbalances in the body, and develop ease and balance not only while meditating but while moving through the rest of life as well.
One can of course buy a sitting cushion that is specifically intended for meditation. Normal household cushions, pillows, sofa bolsters, and folded blankets can be useful as well. Sometimes a person can feel less lower body joint pain by raising one’s cushion, by adding another underneath. And many people find it more comfortable to sit by having the cushion slightly angled, front side lower.
Feel free to experiment with cross-legged sitting and also know that meditation in a chair is perfectly fine. The most important thing is to find a position that supports your practice, as the best meditation is the one a person actually does.