While our mindfulness instructors generally recommend sitting with a straight back to help facilitate focus, this position is not comfortable or physically possible for everyone.
If sitting upright is painful or uncomfortable, it can make it very difficult to rest your mind and concentrate. Finding a position that works for your body is a normal part of the process of learning to meditate! The postural instructions given during audio sessions are only suggestions; you should always listen to your body first.
Alternative Meditation Positions
The most important thing is that you find a position where you can rest comfortably for the entire length of your meditation session. If sitting straight on a cushion or the floor does not work for you, try these alternatives:
Use Back Support: Try sitting in a comfortable chair, on a couch, or resting your back against a wall.
Lie Down: You can meditate while lying flat on your back in bed or on a comfortable mat (just be careful not to fall asleep!).
Try Mindful Movement (Walking & Stretching)
Meditation is about cultivating a relaxed, focused, and accepting mind. For some people, it is much easier to achieve this state while in motion! If sitting still is not working for you, try these active alternatives:
Mindful Walking: You may also want to try our "Mindful Walking" sessions to practice mindfulness while taking a gentle walk. You can find these by searching "Walking" in the app, or by tapping right here.
Calm Body: If you prefer gentle stretching, try Calm Body. These short, 10-minute video exercises guide you through mindful movement to release physical tension. You can find these under the Discover > Movement menu in the app, or by tapping here.
Ultimately, there is no single "right" way to physically meditate. Do what works best for you!