Anyone who’s tried to meditate for extended periods of time knows that a sagging spine is a major source of distraction. Sooner or later your upper back aches from the natural curve that comes from a lack of mindful posture, or your lower back smarts from compression.

You don’t have to look far in Yoga and New Age shops to find meditation cushions - and a lot of them, in every possible shape, size, and color. Why are there so many? Because they work. They’re a wonderful way to keep your spine aligned and take pressure off your sit bones while you meditate or practice Pranayama.

Usually they’re filled with buckwheat or some other material that settles into the unique shape of your body, while still providing a lift. Often they’re not just round cushions or square pillows, but wedges, blocks, or other types of support that go just under your bottom and lift your tail bone naturally. Some of them are even inflatable, allowing you to put in just the right amount of air for your needs.

If you can’t find a meditation cushion, there are other options - options you have in your house every day. A thick, rolled towel or folded blanket placed in the gap between your bottom and the floor serves the purpose. As soon as you can feel the pressure lifted from your sit bones and your spine lift straight without effort, you know you’ve got the right height for you.

Of course, your meditation support should always be comfortable and never cause any pain. Your back and thighs should not be stretched unduly as this will only lead to muscle pain. If you feel your legs going numb as you sit in a cross-legged position then the cushion’s height needs to be adjusted, or the firmness (or lack of firmness) is not good for you.

The most typical meditation cushion, usually round, is called a Zafu cushion. A Zafu cushion can be used with or without a large pillow beneath it (resembling a dog bed) to help comfort your legs as you sit cross legged or sit back on your heels. However, you may find a Zafu cushion doesn’t tickle your fancy or feel most comfortable; as I said before, there are plenty of options, so do a little research and - if at all possible - try them out in the shop before you buy.

The same rules of comfort and words of warning apply to a blanket or towel. The whole point is to help you sit for longer periods without the distraction of bodily distress, so don’t try to “tough it out” if a support doesn’t immediately feel good. Just move on to another option, you’ll find what works for you! The less you have to focus on the physical sensations in your body, the more focused you can be on your meditation or your breathing. Good luck & Namaste!