How should I sit when meditating?

The best posture is relaxed but alert, upright enough to stay awake, comfortable enough to forget about your body. You do not need to sit cross-legged on the floor.

A simple, steady posture

• Sit in a chair with your feet flat on the floor, or cross-legged on a cushion, whichever is comfortable.
• Let your back be upright but not rigid: tall and easy, like a string is gently lifting the crown of your head.
• Rest your hands on your thighs or in your lap.
• Relax your shoulders, jaw, and face.
• Eyes closed, or open with a soft downward gaze if closing them makes you sleepy.

A few tips

• A chair is great. If the floor is uncomfortable, use a chair. The practice is identical.
• Support yourself with a cushion under your hips (on the floor) or against your lower back (in a chair) if it helps you stay upright without strain.
• Comfort wins. If you’re distracted by discomfort, adjust. See can I move or scratch an itch?

And if you’d rather lie down, that’s okay too you can meditate lying down, just know it makes drifting off more likely.