Know Your Seats
Ah, the zafu. In the Western world, it’s the most ubiquitous of meditation seats. For many meditators, this simple, round or crescent-shaped cushion allows a cross-legged posture where the knees rest effortlessly below the hips. Or, if you’re more comfortable in a kneeling position, you can turn the zafu on its short side and straddle it.
The consistency of the zafu depends on what it’s filled with, ranging in density from a firm pillow to a stiff bean bag (see below for more about cushion fillings).
Gomdens come from a different lineage of meditation than zafus, and were designed specifically with chair-bound lifestyles in mind. Having foam innards, they’re taller and don’t compress like some zafus, but rather stay flat, so your pelvis stays level, rather than angling forward. Your ankles can be loosely crossed in front of you, not directly under you, which reduces pressure on the ankles and knees.
Mini gomdens work well for travelers or children.
Bolsters and support cushions may not be the main attraction, but they still can be a big help. Yoga and meditation supply businesses sell specifically designed bolsters, but any small pillow around your house may work just as well.
The largest is the zabuton (or flat mat), which is placed under a zafu (or gomden, or chair…) to cushion the lower body. Smaller bolsters and cushions can be used with any other seat: adding height to your zafu or gently tilting the pelvis forward in a chair. You can even put a pillow on your lap to rest your arms on, taking pressure off your shoulders.
Benches are the firmest of all seat options (aside from hard chairs). Some types of bench allow you to meditate kneeling. Physical therapist and meditation teacher Elizabeth Deboo notes that this bench tilts the pelvis forward to uphold your spine’s natural curve, making this no-give seat more easeful than you might expect. You may want a bolster under the knees or ankles.
Other benches come with cushions, and some sit higher off the ground to accommodate longer or bigger legs. You can sit cross-legged on these, as on a gomden.
Chairs make for excellent meditation seats, particularly for meditators who are stiffer or have pain or injuries in the back, hips, or knees. And fortunately, almost any chair you have can be adapted to suit your body. A firm back and seat is good—you can add a pillow or blanket for comfort, but nothing so squishy that it’s hard to sit up straight.
If you notice any strain on the shoulders or lower back, either armrests or a bolster will help by supporting your arms. Finally, make sure the chair’s height is right for you. Deboo says she checks three things: “Are the feet flat on the floor? Are the hips and torso forming a 90-degree angle? Are the feet and ankles forming a 90-degree angle? That foundation makes for a really nice stack of the spine.”
What’s inside?
KAPOK
What it is
Kapok is a cotton-like fiber from the seedpod of the kapok tree. It has been the padding in zafus for thousands of years.
What it feels like
Though it’s soft and airy, when stuffed tightly into a cushion, kapok creates a surprisingly sturdy surface. A kapok-filled zafu will elevate your hips more than a buckwheat cushion. Over time, the kapok will compress, but most cushions are zippered so you can refill them.
Why use it
If you want stability in your seat, rather than shift ability, kapok will do the trick. It’s also the best filling if you like to straddle your zafu (either round or crescent) with your hips lifted higher.
BUCKWHEAT
What it is
More precisely, it’s the hull of the buckwheat kernel that also forms a popular filling for zafus.
What it feels like
The texture is very fine and moveable, like a soft hill of sand. Imagine you’re on the beach, listening to the gentle whoosh of waves (the second part may be wishful thinking…).
Why use it
You’ll love buckwheat filling if you want a cushion that contours to your body, while also letting you shift around when sitting crosslegged—or if you’re shorter or very flexible, thus requiring less distance between the ground and your bum.
COTTON
What it is
This is natural cotton batting like you’d find in a pillow, often pre-consumer recycled.
What it feels like
Found in the zabuton and in many support cushions, cotton provides a soft, slightly bouncy padding (and insulation from cold floors), so no part of you will be ungrounded.
Why use it
Versatility is the name of the game: Grab a cottonfilled cushion if you find your feet or ankles uncomfortable resting on the floor, or if you’d like extra lift or padding in any area. Cotton-filled zafus are inexpensive, but less durable than buckwheat or kapok.
