Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Explore what meditation cushions are used for, 6 different types, and if you really need one. Plus, what to use as a substitute for a meditation cushion.

Have you ever been on the verge of sinking into a meditative state when your back seizes up, completely wrecking your peaceful vibe? Or tried to maintain focus on your breath while meditating, but all you can think about is that your foot is falling asleep? While meditation is a great tool to help you relax, focus, and improve your overall wellbeing, it’s no secret that sitting for extended periods can be uncomfortable.

These all too common aches and pains may feel like a barrier to getting the full benefits you’re looking for, but there are ways to better support your body during meditation. If you’re struggling to stay still and mindful because of the way your body feels during your practice, it may be time to explore meditation cushions.

What are meditation cushions used for?

Meditation cushions are specialty pillows, pads, and even stools designed to provide support and comfort while you meditate. By elevating your hips and supporting your spine, they can help you maintain good posture for prolonged meditation sessions. This improved posture can relieve pressure on your joints, reduce strain on your lower back, and make it easier to stay relaxed and focused on your breath (or whatever meditation technique you’re using).

6 types of meditation cushions (and how to choose what's best for you)

There are several kinds of meditation cushions you can choose from, each designed for different needs and practice styles. With the right cushion for your body, you should be able to enjoy longer, more comfortable meditation sessions, which can lead to a deeper and more fulfilling practice.

1. Zafu cushion

A traditional round cushion, often filled with buckwheat hulls (the outer shell of the buckwheat grain) or kapok (a cotton-like plant fiber). A zafu can help elevate your hips and align your spine, making it easier to sit cross-legged for the lotus or half-lotus pose.

Top tip: Zafus come in different heights, so choose one that matches your flexibility. If you have tight hips, opt for a taller zafu. If you’re more flexible, you might try a shorter cushion.

2. Zabuton cushion

A flat, rectangular cushion that provides a soft surface under a zafu or any other meditation seat. A zabuton cushions your knees and ankles, preventing discomfort on hard floors.

Top tip: Choose a zabuton that’s large enough to comfortably accommodate your legs and feet while in various meditation poses.

3. Meditation bench

Designed to support kneeling positions such as the seiza pose, this small, low bench tilts your pelvis forward, helping to maintain a straight spine and reduce pressure on your knees and ankles.

Top tip: Look for a bench with a slight angle to support proper pelvic tilt. Foldable benches can be convenient for travel and storage.

4. V-shaped cushion

Sometimes known as a “cosmic cushion”, this style is helpful for those who find it challenging to sit cross-legged. The v-shape supports your thighs and tilts your pelvis forward, which can help improve your posture and reduce lower back strain.

Top tip: Explore the height and firmness of various v-shaped cushions so you can find your own sweet spot.

5. Round bolster

Similar to a zafu cushion but typically longer and cylindrical, bolsters provide a larger surface area for sitting, and can be used in various sitting positions. They can also be supportive when meditating while lying down.

Top tip: Look for a firmness level that gives you support without flattening out too much under your weight.

6. Square cushion

Larger than a zafu, this floor pillow style cushion can be more versatile for different sitting positions, including cross-legged and kneeling. It’s generally firmer and can provide stable support while you meditate.

Top tip: Find a cushion that’s firm enough to support you without being uncomfortably hard, whatever that may mean to you.

How to choose the best meditation cushion for you

So you’ve decided you want to try out or invest in a meditation cushion for your practice. Now it’s time to take the plunge and decide which cushion is your vibe.

There are a bunch of considerations you might want to bear in mind when choosing the best meditation cushion for you — not least whether it’s a color you love. Ultimately, it’s a personal choice but here are a few things to noodle on.

Consider your meditation style

One of the first things to consider when choosing a cushion is your preferred seating style while meditating.

Cross-legged: Zafu (with or without a zabuton), round bolster, and v-shaped cushions are ideal.
Kneeling: Meditation bench, round bolsters and square cushions may provide the best support.
Varied positions: If you switch between different positions, a versatile cushion like a square cushion or a zafu/zabuton might be best.

Think about your physical needs

It’s wise to think about your body and what physical challenges or issues come up most often for you while meditating. If you struggle with flexibility in the hips, you might try a taller cushion to support you. Look for a firmness that gives you the right amount of support without collapsing, which will be different for everyone.

Consider material and durability

Meditation cushions can come with different fillings. Buckwheat hulls are firm and moldable, while kapok is softer and lighter, and foam offers consistent support. Try out various materials to find what feels best to your body and look for cushions with removable, washable covers to keep them clean and long-lasting.

Do I really need a meditation cushion?

Let's be clear: you can meditate anytime, anywhere, no cushion required. But, cushions may help deepen or enhance your practice by improving your posture, comfort, and focus. So, using a cushion comes down to your own physical needs and personal preferences.

The best way to decide if you need a meditation cushion is to experiment meditating both with and without one. Pay attention to how your body feels in both circumstances and how it affects your focus and comfort. Use this knowledge to help you decide if you want to bring a meditation cushion into your daily practice.

Keep in mind that while meditation cushions can make your body more comfortable in some cases, in other cases, it may not be your first—or only—choice. Take it from someone who has done a few silent meditation retreats, when you get into hour 2 or 3 of meditation, you may be ready to ditch the cushion in favor of more back support. There’s no right or wrong way to meditate, only the way that supports your body the most in any given moment.

So, if you decide to switch between a cushion and a chair to support your back, great! If you decide to ditch the cushion all together, also great! Creating a sustainable routine that works for you is priority #1.

How to include meditation cushions into your practice in 6 easy steps

Bringing a cushion in your meditation routine can be a great way to provide some extra comfort and support while improving your posture, which may help you lengthen and deepen your practice. These 6 steps can help you find the best fit for your body.

1. Create a dedicated meditation space

Place your meditation cushion in a corner of a room that’s free from distractions, and consider adding calming objects like candles, flowers, or a small altar to enhance the ambiance of your space. Small touches like this can help make an everyday routine into a ritual that you’ll look forward to.

💙 Elevate your space with the Alpha Waves and Rain for Deep Relaxation playlist while you meditate.

2. Start with short sessions

If you’re new to using a meditation cushion, begin with short meditation sessions—perhaps 5–10 minutes—so your body can gradually adjust to the new sitting position and cushion support. It may take time to get used to the new posture so try to be patient with yourself.

💙 Start small with this 5-minute Get Energized breathing meditation to refresh your body and mind.

3. Listen to your body

There’s no right or wrong way to sit in meditation, but focusing on correct posture and honoring your own needs is a good place to start. Pay attention to how your body feels during and after meditation. If you notice discomfort, adjust your sitting position or try a different type of cushion.

💙 Get Back Into Your Body with a quick body scan to explore how you’re feeling and what you may need in the moment.

4. Add breathing exercises

Using a meditation cushion can improve your posture, making it easier to breathe. Start your meditation session with a few minutes of deep breathing exercises. Sit on your cushion, close your eyes, and take a few slow, deep breaths to center yourself.

💙 Use your breath as a tool to calm down during the Relax With Your Breath exercise.

5. Mix seated positions with other positions

While meditation cushions are great for sitting, feel free to alternate between different positions to prevent discomfort and maintain flexibility. You might switch between sitting on your cushion, using a chair, and lying down in a comfortable position with a cushion under your back or knees. The key is to support your body, which will have unique needs from day-to-day.

💙 Make time to take a Posture Pause during your meditation to check-in on how your position is making you feel.

6. Take care of your cushion

Proper care of your meditation cushion helps it stay in good condition and continue to give you support. Luckily, most meditation cushions have removable covers that can be washed — just remember to follow the care instructions to keep your cushion fresh for years to come. For cushions filled with buckwheat hulls, occasionally check and adjust the filling to make sure it’s still giving you the right firmness.

What to use as a substitute for a meditation cushion

If you don’t have a meditation cushion, no stress! You can still support your body during your practice with a little creativity and some common household items.

Folded blankets

Folded blankets are a great substitute for meditation cushions as they provide a supportive base for sitting and can be easily adjusted to the desired height and firmness. Try placing the folded blanket under your hips to elevate them slightly above your knees, promoting good posture, and adjust the thickness until it feels comfortable

Firm pillows

Choosing a firm pillow that doesn’t flatten too much under your weight is another good substitute for a cushion. Place it under your hips, and sit cross-legged or in a kneeling position so your spine is straight and your hips are elevated.

Yoga blocks

If you already have yoga blocks, their firm, stable support can be a great alternative to meditation cushions. Adjust the height by using one or two blocks to promote good posture. You could try sitting on them in a cross-legged or kneeling posture.

Towels

Roll a towel tightly and secure it with rubber bands if necessary. Place it under your hips or knees for added support during meditation.

Cushions and upholstery foam

Cushions from your sofa are a great alternative for a formal meditation cushion. You could also buy upholstery foam pieces and turn them into makeshift meditation cushions.

Meditation cushion FAQs

How do I properly sit on a meditation cushion?

Proper posture on a meditation cushion is essential for a comfortable and effective practice.

Choose a cushion that suits your body type and meditation style.
Place the cushion on a flat surface. If using a zafu, position it so that it supports the base of your spine.
Have your sit bones (the bony parts of your buttocks) on the edge of the cushion. This helps tilt your pelvis slightly forward, promoting a natural curve in your lower back.
For a cross-legged position, such as the lotus or half-lotus pose, place your feet on the opposite thighs or simply cross your legs comfortably in front of you. If you’re using a meditation bench, kneel and sit back on the bench with your legs tucked under.
Ensure your spine is straight and elongated — imagine a string pulling the top of your head toward the ceiling. Relax your shoulders and rest your hands on your knees or in your lap.
Make sure your knees are lower than your hips, and your weight is evenly distributed so you feel comfortable and balanced.

Can a meditation cushion help with back pain?

A meditation cushion may help alleviate back pain by promoting better posture and reducing strain on your lower back. Using a cushion elevates your hips, which naturally align your spine and reduce the tendency we all have to slouch.

By raising your hips above your knees and distributing your weight more evenly, the cushion may also reduce pressure on your lower back and tailbone and prevent pressure points that may cause pain. Experiment with different cushion heights and positions to find what offers the most relief.

Are there eco-friendly meditation cushion options?

Meditation cushion can be made from many sustainable, organic, and biodegradable materials. Look for certifications such as Global Organic Textile Standard (GOTS) or OEKO-TEX Standard 100, which indicate that the materials used are environmentally friendly and safe.

Organic cotton: Free from harmful pesticides and chemicals
Buckwheat hulls: Biodegradable and sustainably harvested
Kapok fiber: A renewable fiber harvested from the seed pods of the kapok tree
Hemp: Strong, durable, and grown without synthetic fertilizers or pesticides
Recycled materials: Repurposed fabrics or foam to reduce waste and promote sustainability

How do I travel with a meditation cushion?

Traveling with a meditation cushion can help you maintain your practice on the go. It’s helpful to have a cushion that’s lightweight and compact, so you might try one that’s foldable or inflatable for easy carrying.

You could put your cushion in a bag or find one that has handles already attached, but make sure to check your airline's policy on luggage allowance if traveling on a plane. If you don’t have the space, you can easily subtitle folded blankets or hotel pillows when you get to your destination.

What’s the difference between a zafu and a zabuton?

Zafus and zabutons are two types of cushions commonly used in meditation. They each have a distinct purpose, and can be used together to help you maintain a comfortable and focused meditation posture.

Zafus are round, often pleated cushions that elevate the hips and promote proper spinal alignment, making it easier to sit in a cross-legged position. They are typically filled with buckwheat hulls, kapok, or foam.

Zabutons are flat and rectangular cushions to provide a soft surface for the knees, ankles, and feet, preventing discomfort when sitting on hard floors. They are usually filled with cotton or polyester batting.

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6 types of meditation cushions (and if you really need one)