As of: February 23, 2024, 11:55 a.m
By: Alina Wagner
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Improve your posture, increase your comfort and deepen your meditation experience.
We give tips on which meditation cushion is right.
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Meditation is a practice that has its roots in ancient traditions and has existed for thousands of years.
The exact time of its origin is difficult to determine because meditation emerged independently in different cultures.
In modern times, meditation has spread worldwide, often detached from its religious and cultural origins.
Today, meditation is practiced in various areas, from personal spiritual practice to applications in medicine and psychology.
For beginners, starting meditation can be fraught with uncertainty, especially when it comes to finding the right posture and preventing physical discomfort.
This is where an often underestimated but essential tool comes into play: the meditation cushion.
It is not just an accessory, but a crucial factor for a fulfilling meditation practice.
Table of contents
What height should a meditation cushion be?
Which material for meditation cushions?
Which meditation cushion for beginners?
What do you do with a meditation cushion?
How long do beginners meditate?
Does meditation affect our brain?
What height should a meditation cushion be?
In general, a meditation pillow should be high enough to tilt the pelvis slightly forward to support a natural spinal curvature and promote an upright posture.
This reduces pressure on the spine and makes breathing easier.
The optimal height for most people is between ten and twenty centimeters.
Those who have less flexible hips or longer legs may need a higher pillow or additional support.
Which material for meditation cushions?
Robust and durable fabrics that are both comfortable and skin-friendly are usually used for meditation cushions.
Cotton, linen and hemp are popular because they are breathable, durable and environmentally friendly.
Cotton is soft and easy to clean, linen is natural and bacteria-resistant, while hemp is particularly durable and mold-resistant.
If you're looking for a luxurious option, velvet is a good material.
It feels soft and looks elegant, but requires more careful care.
Which meditation cushion for beginners?
Meditation cushions are especially important for beginners as they help promote correct and comfortable sitting posture.
They support the pelvis, allow a natural curvature of the spine and reduce stress on the knees and hips.
This means beginners can fully concentrate on their practice without being distracted by physical discomfort.
Spelled husks, buckwheat hulls or kapok as a filling?
Kapok fillings are softer and lighter than fillings made from spelled husks or buckwheat hulls.
However, they cost more and offer less flexibility in customization.
Buckwheat hulls help maintain a stable sitting position, while spelled husks are particularly comfortable during long meditations because of their softness and breathability.
Zafu pillow
Round meditation cushions, also known as zafu cushions, are particularly suitable for beginners.
© PantherMedia/cmfotoworks
Zafus are traditional, round meditation cushions.
They raise the pelvis, support a natural curvature of the spine and promote an ergonomic sitting position.
They are ideal for beginners who want to try out different sitting positions such as cross-legged or lotus position.
The meditation cushions offer the possibility of adjusting the filling to change the height and firmness of the cushion.
This flexibility is beneficial for beginners who develop different needs as their practice progresses.
Zafu with spelled filling
Lotuscrafts Zafu with
cotton cover, seat height 15 cm in burgundy red
for €34.95
Lotuscrafts
extra high cushion with cotton cover, seat height 20 cm in aubergine
for €44.99
Bodhi Zafu
exta high, cotton cover, expansion pleats, seat height 20 cm, blue
for €37.95
Yoga box Zafu with
cotton cover, expansion pleats, seat height 14 cm in orange
for €40.95
Zafu with buckwheat filling
Basahu Zafu with
cotton cover and expansion pleats, seat height 15 cm in green
for €38.95
Basahu Zafu,
ideal for tall people, offers more stability, with cotton cover in mustard yellow
for €38.95
Hihealer Zafu with
velvet cover and Tibetan design in gray, including additional cover, seat height approx. 13 cm
for €50.99
Half moon pillow
The ergonomic shape of these pillows provides additional support for the thighs.
This is particularly useful for beginners with limited flexibility.
Crescent pillows can help open up the hips and relieve pressure on the knees, making extended periods of sitting more comfortable.
Crescent pillow with spelled filling
Lotuscrafts
half-moon cushion with cotton cover, seat height 15 cm in natural
for €39.95
Lotuscrafts
half-moon cushion with cotton cover, seat height 12 cm in aubergine
for €39.99
Crescent pillow with buckwheat filling
Bodhi
half-moon cushion with cotton cover, seat height 12 cm in a dark blue mandala design
for €37.95
Meditation mats
Although not a pillow in the traditional sense, a meditation mat combined with a zafu or half-moon pillow provides additional comfort for the knees and feet.
For beginners meditating on harder surfaces, a zabuton can make the difference between a painful session and a pleasant one.
Many of the mats are made from natural materials such as cotton, which not only makes them eco-friendly but also easy to clean.
Some models offer removable covers that can be washed.
Lotuscrafts
extra thick mat made from 100% cotton
for €59.99
Florensi
square mat with velvet cover and cotton insert
for €49.95
Bodhi
mat with colorful design and cotton fleece filling
for €59
What do you do with a meditation cushion?
When meditating, find a sitting position that feels natural and relaxed.
© PantherMedia/serezniy
As a beginner, you use a meditation cushion primarily for a comfortable, stable and ergonomic sitting position during meditation.
Position the pillow
: Place the pillow under your seat bone, not under your thighs.
This helps to tilt the pelvis slightly forward and supports a natural spinal curvature.
Find your sitting position
: Experiment with different sitting positions such as cross-legged, half-lotus, or kneeling.
The goal is to find a comfortable and stable position.
Pay attention to your posture
: Sit so that your spine is straight but not stiff.
Relax your shoulders.
The head should be a natural extension of the spine.
Use the pillow for support
: The pillow is not only for comfort but to prevent you from sinking or slouching.
Start with short meditation sessions
Health insurance companies pay for online programs and apps
Many health insurance companies have partnerships with providers of meditation apps or online programs.
Members can often get these at discounted prices or even for free.
Ask for!
How long do beginners meditate?
For beginners, it's good to start with short meditations and then slowly increase the time as you feel more comfortable.
You can start with five to ten minutes a day.
This helps you get used to the exercise without feeling overwhelmed.
It is important to listen to your own body and mind and adjust the meditation time according to your personal comfort limits.
With more experience you can gradually increase the time to 15 to 20 minutes.
This works well for many people after a few weeks or months.
It is important to listen to your own body and mind and adjust the meditation time according to your personal comfort limits.
The credo is that practicing a little bit every day is often more beneficial than occasionally sitting for a long time.
Does meditation affect our brain?
One of the best-known studies “Meditation experience is associated with increased cortical thickness” on the subject of meditation is that by Sara W. Lazar and her team.
It was performed at Massachusetts General Hospital and Harvard Medical School.
The study examined the effects of meditation on brain structure.
Research showed that meditation thickens areas in the brain responsible for memory, empathy and self-awareness and reduces the area of stress.
These changes were only found in people who meditated, proving that meditation has a positive effect on the brain, not just relaxation.
These results emphasize the role of meditation not only as a relaxation method but also as a potential therapeutic agent for stress-related disorders.
The editor Alina Wagner wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked.