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The Ultimate Guide to Meditation Benches: Finding Your Perfect Seat

Meditation is a powerful tool to calm the mind and improve focus, but it can be challenging to find a comfortable position for extended periods of time. That’s where meditation benches come in – they provide a comfortable and stable seat that can support your body during meditation.

In this guide, we’ll explore the benefits of using a meditation bench and how to choose the perfect one for your practice.

Using a meditation bench can provide a range of benefits, including improved posture, increased comfort, and deeper meditation. By elevating your hips above your knees, a meditation bench helps to reduce pressure on your lower back and hips, allowing you to sit for longer periods of time. Additionally, a bench can help to keep your spine in a neutral position, which promotes healthy alignment and can prevent discomfort or injury.

In this guide, we’ll cover everything you need to know about choosing a meditation bench, including the different styles available, how to determine the right height, and what features to look for. Whether you’re a seasoned meditator or just starting out, a meditation bench can help you find your perfect seat and deepen your practice.

Know exactly what you’re after? Jump to my top 5 recommendations here.

Understanding meditation benches

Meditation benches are simple structures designed to provide support and comfort during meditation. They consist of a flat seat and two legs that raise the seat several inches off the ground. While the basic design is the same across all benches, there are several variations that cater to different body types and meditation styles.

Seiza bench

One popular type of meditation bench is the seiza bench, which originates from Japan. This bench is designed to support the seiza sitting position, in which the meditator kneels with their legs tucked beneath them. The seiza bench allows for a more comfortable and stable seiza position by elevating the hips and taking pressure off the ankles and knees.

Meditation bench materials

Meditation benches can be made from a variety of materials, including wood, bamboo, and metal. Some benches come with cushions or padding for added comfort, while others have adjustable legs to accommodate different body types and heights.

Cultural and spiritual origins of meditation benches

The cultural and spiritual origins of meditation benches can be traced back to Asian traditions, where they were used as tools for grounding and stability in meditation practice. The seiza bench, for example, was used in traditional Japanese tea ceremonies as a way to promote proper posture and concentration. In Buddhism, benches were used to promote a sense of stability and balance during meditation, both physically and mentally.

How do benches compare to other meditation seating?

Compared to other meditation props such as cushions or chairs, benches offer a unique combination of support and stability. While cushions can be comfortable, they often lack the stability and grounding provided by a bench. Chairs, on the other hand, can be too comfortable and can promote slouching or laziness during meditation.

Related: 14 Best Meditation Cushions for a Comfortable Meditation Session

The symbolism of meditation benches

Symbolically, meditation benches represent a tool for grounding and stability in meditation practice. By providing a firm and stable foundation, benches allow meditators to connect more deeply with their physical body and the present moment. The act of sitting on a bench can also be seen as a symbol of commitment and discipline to one’s meditation practice.

Benefits of using a meditation bench

Meditation benches: woman meditating
Meditation benches: their benefits

Using a meditation bench can offer a range of benefits for both the body and mind. Here are some of the key benefits of using a bench:

  1. Improved posture and alignment: One of the primary benefits of using a bench is that it can help to support the body’s natural alignment, particularly in the spine. Sitting on a bench encourages the pelvis to tilt forward, which allows the spine to straighten and lengthen. This can help to reduce tension and discomfort in the neck, shoulders, and back, and can also improve breathing patterns.
  2. Reduced physical discomfort: Sitting in a cross-legged position or on a cushion for an extended period of time can be uncomfortable for many people. A bench offers a comfortable and stable alternative that can reduce the physical discomfort often associated with meditation. By reducing pressure on the hips, knees, and ankles, a bench can allow meditators to sit for longer periods of time without experiencing pain or discomfort.
  3. Enhanced focus and concentration: When the body is uncomfortable or in pain, it can be difficult to maintain focus and concentration during meditation. By providing a comfortable and stable seat, a bench can help to eliminate distractions and allow meditators to focus more deeply on their practice. The added support can also help to prevent slouching or fidgeting, which can disrupt meditation.
  4. Increased mindfulness and relaxation: Using a bench can promote a sense of mindfulness and relaxation in the body. By allowing the body to relax into a comfortable and stable seat, meditators can deepen their sense of presence and awareness. This can also promote a sense of calm and relaxation in the mind, which can lead to a more peaceful and centered state.
  5. Potential psychological benefits: In addition to the physical benefits, using a bench can also offer psychological benefits. By creating a dedicated space for meditation, such as a specific seat or cushion, meditators can establish a sense of ritual or discipline in their practice. This can help to reinforce the importance of meditation in their daily routine and can promote a greater sense of mindfulness and awareness in other areas of life.

Why not read: 21 Meditation Gifts People Who Meditate Actually Want

Choosing the right bench

Choosing the right meditation bench can make a big difference in the quality of your meditation practice. Here are some factors to consider when selecting a meditation bench:

Meditation bench height

The height of your bench is important because it determines how your body will be positioned during meditation. A bench that is too tall can cause your hips to tilt backward, while a bench that is too short can cause your knees to lift too high. The ideal height for your bench will depend on your own height and flexibility. As a general rule, a bench that is around 7-8 inches high is a good starting point.


The width of your bench is also important because it can affect the stability of your seat. A bench that is too narrow can feel unstable and uncomfortable, while a bench that is too wide can make it difficult to maintain proper alignment. The ideal width for your bench will depend on your own body type and the length of your legs. As a general rule, a bench that is around 18-20 inches wide is a good starting point.


The material of your bench can affect both its comfort and its environmental impact. Common materials for benches include wood, bamboo, and plastic. Wooden benches are sturdy and comfortable, but can be heavy and may not be eco-friendly. Bamboo benches are lightweight and sustainable, but may not be as comfortable as wooden benches. Plastic benches are lightweight and affordable, but may not be as comfortable or durable as wooden or bamboo benches.

Measuring yourself

To determine the right size bench for you, it’s important to measure yourself. Start by sitting on the floor with your legs crossed in the position you would like to use for meditation. Measure the distance from the floor to your hips, and add 1-2 inches to determine the ideal height for your bench. Measure the distance between your knees and hips to determine the ideal width for your bench.

Body type and flexibility

Your body type and flexibility can also affect the type of meditation bench that is best for you. If you have tight hips or limited flexibility, a bench with a wider seat may be more comfortable. If you have longer legs, a bench with a higher seat may be more comfortable. It’s important to choose a bench that allows you to sit comfortably and maintain proper alignment throughout your meditation practice.

Posture preferences

Finally, consider your posture preferences when choosing a meditation bench. Some people prefer to sit with their knees together and their feet tucked underneath them, while others prefer to sit with their legs crossed in a more traditional meditation posture. Consider which posture is most comfortable for you and choose a bench that supports that posture.

When selecting a meditation bench, it’s also important to consider eco-friendly and sustainable options. Many meditation benches are made from bamboo or reclaimed wood, which are more sustainable options than traditional wooden benches. Choosing an eco-friendly bench can help to reduce your environmental impact and promote sustainability in your meditation practice.

Using your meditation bench: Plus tips for beginners

Meditation benches: How to sit on a meditation bench diagram

Now that you have chosen the perfect bench for your practice, it’s time to learn how to use it effectively. Here are some tips for beginners to help you sit comfortably and mindfully on your meditation bench.

Properly sitting on a Meditation Bench

When sitting on a bench, it’s important to maintain good posture. Start by sitting on the bench with your knees on the cushion and your feet tucked underneath you. Your back should be straight, but not rigid. Allow your shoulders to relax and your arms to rest gently on your thighs or in your lap.

Finding the Best Position for Your Body and Practice

Experiment with different positions to find the one that works best for your body and your meditation practice. You may find that you prefer to sit with your feet flat on the floor instead of tucked underneath you, or that you need to adjust the height of your bench for optimal comfort. Remember, everyone’s body is different, so don’t be afraid to make modifications to find the position that works best for you.

Incorporating a bench into your meditation practice

When first starting out, it’s recommended to use your meditation bench for shorter periods of time and gradually build up to longer sessions. Start with just a few minutes and gradually increase the time as you become more comfortable sitting on the bench. Set a timer for your meditation session to help you stay on track and avoid becoming distracted.

Modifications and adjustments for beginners

If you find that sitting on a meditation bench is uncomfortable, there are a few modifications and adjustments you can make. For added support, try sitting on a cushion or folded blanket. You can also adjust the height of your bench by adding or removing cushions. Don’t be discouraged if it takes some time to get used to sitting on a meditation bench. With practice, you will become more comfortable and find the position that works best for you.

Building Up gradually and listening to your body’s needs

It’s important to listen to your body’s needs and build up gradually to longer meditation sessions. Don’t push yourself too hard, especially in the beginning. If you feel discomfort or pain, take a break or adjust your position. Remember that meditation is a practice, and it’s okay to make mistakes or take breaks.

Incorporating mindfulness into daily activities

In addition to formal meditation practice, it’s also important to incorporate mindfulness into daily activities. Try doing walking meditation, where you focus on the sensations of each step, or mindful breathing exercises, where you focus on your breath. These practices can help you stay present and mindful throughout the day, even when you’re not sitting on your meditation bench.

Caring for your bench

Your meditation bench is an essential tool for your practice, and taking care of it will ensure it lasts for years to come. Here are some tips for cleaning, maintaining, and storing your meditation bench:


It’s best to clean your meditation bench regularly to keep it free of dust and dirt. You can wipe it down with a soft cloth or use a gentle cleaning solution if necessary. Avoid using harsh chemicals or abrasive materials that may damage the finish or the wood.


To maintain your meditation bench’s condition, it’s best to store it in a dry and well-ventilated area. Exposure to direct sunlight, humidity, or extreme temperatures can cause the wood to warp or crack. You can also apply a protective coating, such as wax or oil, to the bench periodically to keep it from drying out.


When not in use, store your meditation bench in a safe and secure location. You can keep it in a dedicated meditation space or a closet, but avoid placing it in areas with high traffic or where it may be knocked over or damaged.

Dealing with wear and tear

If your meditation bench does experience wear and tear or damage, it’s essential to address it promptly to prevent further damage. Depending on the severity of the issue, you may be able to repair it yourself or seek the assistance of a professional. Some common issues include loose joints, scratches or dents, or damage to the finish.

By following these tips, you can ensure that your meditation bench remains in excellent condition and provides a stable and comfortable seat for your practice.

The top 5 meditation benches

Here are five top meditation benches that you may consider for your practice, along with a brief review of their pros and cons:

Best premium bench: BLUECONY Meditation Bench IKUKO Original


  • The ergonomic design helps improve posture and reduce discomfort during meditation (even without a cushion
  • Premium hand-made bench
  • The original version can be dismantled for transport.
  • Comes in a range of heights


  • Relatively expensive

Materials: Solid cherry wood / Laminate cherry wood
Dimensions: Depth: 7.8″ – Width: 16.55″ Height (6.30″ / 7.87″ / 7.9″)

I love this bench. I don’t own one (have asked the wife for next Christmas) but I tried a friend’s and it’s incredible. The quality and feel are luxurious, and because of the curve you probably won’t need a cushion.

Best value bench: Monk & Llama Meditation Bench


  • Good quality materials for the price
  • Comes with a travel bag


  • Some have said that it’s on the smaller side

Materials: Bamboo bench, Cotton and foam cushion
Dimensions: 15.7″ x 7.4″ x 3.5″

There are a lot of mid-range benches to choose from, but what I like about the Monk & Llama bench is that it’s a sturdy bench at a good height and it comes as standard with a good quality cushion.

Best budget bench: Mindful & Modern Folding Meditation Bench


  • For the price, you are getting a decent-quality bench
  • Comes with a carry case
  • Lightweight


  • Can be a little low
  • There have been a few reviews that have said hinges would open too much

Materials: Bamboo bench, Cotton carry bag
Dimensions: 18″ x 2.5″ x 8.2″

For the price, Mindful & Modern has a terrific offering with solid sustainable bamboo and a cotton case.

Best travel bench: Still Sitting Nomad Meditation Bench


  • Extremely compact and lightweight
  • Comes in medium and large


  • Relatively expensive

This bench is highly portable and lightweight, making it easy to carry around when traveling. It can be folded completely flat and easily fits into a suitcase. The chair has a hammock-style seat that is adjustable to suit your preferences and increase your comfort. It is available in two sizes, with the medium bench being suitable for smaller and more flexible individuals, while the large bench is best suited for taller and heavier individuals.

Best bench and cushion set: Zabuton bench and cushion set


  • No need to find a separate cushion for your knees
  • Matching materials
  • Acts as a great reminder to meditate


  • Takes some time to expand as the cushion arrives compressed

This is a great option if you want a matching set. If you find it difficult to sit on your knees, this is a comfortable mat to make it a lot easier and meditate longer.

The best bench for you

Ultimately, the best meditation bench for you will depend on your personal preferences and needs. Consider factors such as your height, flexibility, and any physical issues you may have when selecting a bench. Additionally, think about how often you will use the bench and whether you need a portable or stationary option. By considering these factors and reading reviews of different options, you can find the perfect meditation bench for your practice.

Meditation bench FAQs

What is the difference between a meditation bench and a meditation cushion?

Meditation benches and cushions both provide support for your meditation practice, but they have different designs and functions. A cushion elevates your hips, allowing for a more comfortable seated position, while a bench allows you to kneel in a position that aligns your spine and relieves pressure on your back and legs.

Can I use a meditation bench if I have physical limitations or injuries?

Meditation benches may not be suitable for everyone, especially those with knee or ankle problems, as they require kneeling. However, some benches come with modifications, such as additional padding or adjustable heights, to accommodate physical limitations.

How do I know if a meditation bench is a right choice for me?

If you prefer a kneeling posture or have trouble maintaining a comfortable seated position, a meditation bench may be a good choice for you. It’s important to consider your physical limitations and preferences when choosing a bench.

Are meditation benches suitable for different meditation styles?

Yes, meditation benches can be used for different meditation styles, including mindfulness, Zen, and Vipassana meditation. However, it’s important to find a bench that works for your specific meditation practice.

Can I travel with my meditation bench?

Yes, some meditation benches are portable and can be easily disassembled or folded for travel. However, it’s important to check the size and weight of the bench before purchasing to ensure it is easy to transport.

How long can I expect my meditation bench to last?

The lifespan of a meditation bench depends on the quality of the materials and how well it is cared for. A well-made bench can last for years with proper maintenance and care.

Are there any downsides to using a meditation bench?

Some people may find kneeling on a bench uncomfortable or difficult, especially if they have knee or ankle problems. It’s important to consider your physical limitations and preferences before using a bench.

Are meditation benches worth it?

Meditation benches can offer several benefits, including improved posture, reduced physical discomfort, and enhanced focus and concentration. Whether a bench is worth it for you depends on your individual preferences and needs.

Can meditation benches help with back pain or other physical issues?

Meditation benches can help alleviate back pain and other physical discomforts by promoting proper alignment and reducing pressure on the spine. However, it’s important to consult with a healthcare professional if you have any underlying health conditions.

How long should I sit on a meditation bench during a meditation session?

The duration of your meditation session depends on your personal preferences and physical limitations. It’s important to listen to your body and take breaks as needed to avoid discomfort or pain.

Can I use a meditation bench outdoors or in different settings?

Yes, meditation benches can be used in different settings, including outdoor spaces. However, it’s important to protect the bench from moisture and other elements to ensure its longevity.

How much should I expect to pay for a good-quality meditation bench?

The cost of a meditation bench varies depending on the quality of the materials, design, and brand. A good quality bench can range from $50 to $200 or more. It’s important to consider your budget and needs when choosing a bench.

The takeaway

Meditation benches are a valuable tool for anyone looking to deepen their meditation practice. We have explored the history and different types of meditation benches, as well as their many benefits, such as improved posture, concentration, and relaxation. We have also provided tips for choosing and using a meditation bench, as well as caring for it properly.

I encourage you to try a meditation bench for yourself and experiment with different styles and sizes to find the perfect fit.

Remember, the most important thing is to cultivate a consistent and dedicated meditation practice, whether using a bench, cushion, or chair.

Ultimately, a meditation bench can provide you with a sense of grounding and stability in your practice, helping to deepen mindfulness and cultivate inner peace. So, why not give it a try and find your perfect seat for meditation?

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