Yes, you can meditate sitting in a chair. Choose a seat that supports you, settle into a position that feels comfortable, and pick something simple to notice, such as a narrator’s voice or the contact between your body and the chair. You do not need to sit cross-legged or keep a perfectly still posture.
The NHS beginner’s guide includes sitting in a supportive chair as an option. The U.S. Department of Veterans Affairs also suggests a chair, a floor cushion, or lying down for its exercises. The position you choose is a starting point, and you can change it.
Set up your seat
- Choose a stable, supportive seat. Try a dining chair, desk chair, or your usual wheelchair. A backrest can provide support; you do not need to sit away from it.
- Find a comfortable position. Sit as upright as is comfortable for you, without holding yourself rigidly. Use the chair’s support or a cushion if you prefer.
- Let your feet and hands rest. Place your feet where they feel supported, whether that is on the floor or a footrest. Rest your hands on your lap, armrests, or wherever they feel comfortable.
- Choose your eyes. Close them if you like, or keep a soft gaze with your eyes open. There is no need to force either choice. Read more about meditating with your eyes open.
If any part of the setup feels uncomfortable, adjust it. You can move, take a break, or choose another position. A chair meditation does not depend on keeping your feet flat or holding your back a particular way.
Try a short chair meditation
- Give yourself a few minutes, or choose a guided recording that fits the time you have.
- Notice one point of contact, such as your hands resting on your lap or the chair supporting you. If you prefer, listen to a sound in the room or to a guide.
- Let your breathing be natural. You can notice it if it is comfortable, but you do not need to change its rhythm.
- When your attention moves to a thought, sound, or sensation, notice that it has wandered and return to your chosen point of attention or the next spoken prompt.
- When you are ready to finish, look around and take a moment before continuing with your day.
There is no need to clear your mind. The NHS describes noticing a wandering mind and bringing attention back as part of the practice. Different techniques use different points of focus; the National Center for Complementary and Integrative Health describes examples including breath, sound, and a visual image.
What if sitting still is distracting?
Try a shorter session, shift your position, or use a voice as your focus instead of silence. You can pause or stop if the practice does not feel right. Meditation experiences vary, and the NCCIH notes that evidence on possible adverse effects is limited.
Find a guided session
Explore guided sessions on the web or get Moodscape for iPhone. Sign in to use the web app. Some sessions are free and others require Premium.
For an adaptable practice that moves attention between different areas, read our beginner’s guide to body scan meditation. For more first-session ideas, read our beginner’s guide to guided meditation or explore short guided meditations.