In the fast-paced, stress-filled, health-conscious world of the 21st century, it is little wonder that people are turning to meditation in record numbers. Meditation is advocated by everyone from health care professionals like Andrew Weil to popular TV personalities like Oprah, and with good reason. Research indicates that a regular meditation practice can relieve stress, calm the mind, and bring a heightened sense of awareness to everyday life -- and that it can have a profoundly positive effect on the body's natural healing mechanisms. It's recommended for conditions ranging from depression and anxiety to heart disease and cancer, and many volumes have been written on the subject. However, while there are dozens of instructional guides available to teach you how to meditate, there isn’t much information on selecting the right cushions for meditation. But whether you’re following doctor’s orders, practicing zazen, curious about insight meditation, or simply interested in cultivating equanimity, sooner or later you’re going to be shopping for meditation cushions. The painful truth is that the traditional lotus posture usually recommended for meditation doesn’t come easily to most Western practitioners over the age of 10. The proper cushions can enable you to sit for long periods with minimal discomfort, so choosing them wisely is one of the best ways to enhance and sustain your practice. The following guidelines will help you select the meditation cushions that are right for you.

Why Buy Special Cushions?

Why do you need special cushions just for meditation? Well, of course, you don’t really need them at all. You can meditate while lying on the sofa, walking around the block, or sitting on the floor in lotus posture on a rolled-up bath towel. But many people find that they are more likely to actually engage in and maintain a practice for which they have done some preparation and yes, spent some money. It’s the same rationale that says that you’re more likely to work out regularly if you’ve bought an expensive gym membership. You want to see a return on that investment. Then there’s the aesthetic factor to consider. If you have a room or even a small space that is set up just for meditation, with your cushions in place and perhaps a gong or an incense burner nearby, you know when you enter that space that it’s meditative space. It just feels different than ordinary space, it feels . . . quieter. Pretty soon your mind begins to slow down as soon as you move toward your meditation area, and since you’re probably not using your cushions at any other time or for any other purpose, you will come to associate your meditation furniture exclusively with the act of meditating, so that as soon as you take your seat on your cushion, your mind and body will automatically begin to relax. Finally, you want to be as comfortable as you can possibly be. Meditation is not supposed to be an endurance contest, and comfort is the key to a successful practice. You will find that your carefully-chosen cushions will enhance your practice immeasurably by enabling you to sit without discomfort. This alone makes them worth having.

The Traditional Round Zafu

The basic cushion, and the one you’ll probably find you can’t do without, is the zafu (loosely translated, “sewn seat.”) A traditional Japanese-style zafu is a plump, round, pleated cushion, usually stuffed very firmly with either kapok or buckwheat hulls. (The merits of each will be discussed below.) This cushion, positioned under your tush, serves to support your spine in an upright sitting position, providing enough height so that you can sit in full or half-lotus or simply with your legs crossed, and ideally with your knees resting on the floor. The slight tilt that results correctly aligns your spine in an erect posture and provides the most stable position for extended periods of sitting. Zafus come in several sizes, and there isn’t much standardization; a regular-sized zafu can be anywhere from 13 to 16 inches in diameter, and between 5 and 8 inches high. Larger zafus, 15-17 inches by 7-9 inches, usually work better for taller folks who have long legs and need more height to sit cross-legged in comfort. In general, if you are 5’10” or taller, you will want to purchase a larger zafu, while if you are under 5’10”, the smaller or regular-sized cushion will work for you. Note that weight and/or girth aren’t usually significant; short or average-height plump people generally sit very comfortably on regular-sized zafus. The size of the cushion you need for maximum comfort has much more to do with your height than your weight.

The Crescent Zafu

The crescent-shaped zafu has become increasingly popular in recent years. This, as the name suggests, is a pleated zafu cut and sewn in a crescent or “smiley” shape. Roughly two thirds the size of a round zafu, the crescent cushion is favored by some practitioners because it’s a bit more streamlined, and because the shape of the cushion provides more support for your upper thighs. The crescent zafu is somewhat lighter in weight, as it’s smaller than a round zafu and thus has less filling. This makes it more convenient to store and transport, so if you’re meditating away from home, a crescent zafu may be a more practical choice.

All zafus are not created equal. A well-constructed zafu has the following features: It has a zippered or hook-and-loop closure so that the amount of filling can be adjusted, and so that the filling can be replaced if necessary, or simply removed when the shell needs to be laundered. It is made of a sturdy fabric like canvas, twill, duck, or denim, preferably machine-washable cotton. It has double or triple-sewn seams, which will extend the life of the cushion and prevent leakage in the event that a seam opens. It is firmly stuffed with a high-quality filling like kapok (a soft, silky natural fiber that is very durable and provides high loft and a very firm seat) or buckwheat hulls, preferably organic (the dry triangular husks of buckwheat grains; these small hulls shift slightly inside the cushion to conform to your body shape, and they provide a very comfortable, stable seat. While their initial loft is not as great as with kapok, they hold their shape better, and they don’t have kapok’s tendency to compress and flatten over time.) It has evenly-spaced pleats around the sides, and a smooth, pucker-free top and bottom. Finally, a good quality zafu has a sewn-in handle so that the cushion can be easily carried.

You may be wondering about the pleated construction of these cushions, especially since there are cushions sometimes sold as “zafus” that don’t have any pleats. Simply stated, a zafu is a sewn cushion you sit on. An unpleated cushion, if used regularly, will eventually separate at the seams from the long-term stress of bearing your weight. Bed pillows, sofa cushions, and even rolled blankets can be pressed into service in a pinch, but none of these items are designed to hold your body weight for long periods, and all will show signs of wear and eventually disintegrate with this kind of use. A pleated zafu, on the other hand, is specially designed for use as a sitting cushion; the pleats allow the cushion to “give” with your weight, and the stuffing is thus automatically redistributed into the pleated spaces if you move about or shift your position, without placing undue stress on the seams.

The Zabuton

By now you are probably also thinking about your poor aching knees and ankles, resting on the hard floor. This is where the zabuton is a lifesaver. A zabuton (literally, a “sitting futon”) is a large flattish cushion that you place underneath your zafu, as shown above. The zabuton provides a thick padded surface to cushion your ankles and knees and also to insulate you from the floor or ground. As with zafus, the dimensions may vary, but these cushions generally measure between 28” and 32” square (occasionally you’ll see a rectangular zabuton.) The larger zabutons, designed for use with large zafus, are somewhat bigger, and can be up to 36” square. The loft is usually between 2 and 4 inches. A well-made zabuton is traditionally stuffed with thick cotton batting, and has a removable cover that can be laundered. While the top of the cover may be done in any one of a wide variety of fabrics, a good zabuton will be made with a heavy, durable fabric on the bottom surface; many people meditate outdoors, sitting on the ground, and a lightweight or fragile fabric simply won’t hold up well with this kind of use. Some zabutons are tufted, others are not; the tufting can keep the batting from shifting inside the cushion, but it can also make the cushion less comfortable to sit on, and comfortable sitting is, of course, the object of your quest. Tufting seems to be largely a matter of personal preference. If you decide on a tufted zabuton, I strongly suggest that you avoid cushions that are button-tufted, as the buttons are invariably going to end up directly under your knee or ankle, making for a very painful session. Cotton batting is the norm, but you can also find zabutons stuffed with kapok, although these are much more expensive, or with polyester fiberfill, also fairly expensive. While neither of these fibers will shift and separate as much as cotton batting, they both tend to produce a cushion that is too puffy to be really well-suited for its intended purpose. For the purist, traditional untreated cotton batting is generally preferred. Zafus and zabutons are often available in matching sets, and this is certainly the most economical way to purchase them.

The Gomden

If a round or crescent-shaped zafu isn’t right for you, or if injury or disability means that you’re having a lot of discomfort sitting cross-legged on the floor, you may want to consider a gomden instead. A gomden is a thick (usually about 6 inches) rectangular block of foam rubber, or sometimes a dense foam core covered with cotton or poly batting, covered with a heavy durable fabric like canvas or cotton twill, and usually with a removable cover. Measuring about 12” x 18” x 6”, a gomden is used in much the same way as a zafu; it’s just a different type of sitting cushion. These cushions are often preferred by folks who meditate in a “knees-up” position, as they can provide a more stable seat if you have difficulty sitting with your legs crossed and your knees resting on the floor. Thinner gomdens (with loft as little as 2 inches) are usually sold for use with seiza (kneeling) meditation benches. You can find gomdens sold separately, or with matching zabutons, as in the photo above. They tend to be somewhat more expensive than zafus.

Seiza

Seiza, or kneeling posture (seiza means “sitting on one’s feet”), is most often utilized by martial arts practitioners and in the formal Japanese tea ceremony, but it can also be a nice change from the more traditional lotus posture, and many experienced practitioners prefer seiza for their regular meditation. Here again, the average Westerner, accustomed to Western-style furniture, sometimes struggles with the discomfort of assuming such an unfamiliar pose, and special seiza benches are available to make kneeling posture more comfortable. However, you can try kneeling meditation without buying a seiza bench. Your zafu, turned on its side, can be used as a seat cushion for seiza posture, and it will serve to keep your weight off of your heels and ankles just as well as a seiza bench; it will also provide a more stable, comfortable surface on which to rest your fanny than a hard wooden bench. If you find that you can sit/kneel comfortably in seiza posture or that you need an occasional break from lotus posture, you may find that a sangha pillow will work for you.

The Sangha Pillow

A sangha pillow is simply a cube-shaped cushion stuffed with buckwheat hulls, ergonomically designed to make seiza posture as comfortable as possible by keeping most or all of your body weight off of your feet and ankles. Placed under your bottom, it supports your spine in an upright kneeling posture and allows you to sit/kneel with your feet behind and underneath you without pain. (If you are thinking that this posture doesn’t sound very difficult, I suggest that you kneel on the floor, sit back on your heels with your feet tucked under you and your toes pointed in, and try it for 10 minutes or so.) Sangha pillows are available in a couple of sizes; the most common are 7” cubes (considered the standard size) and 9” cubes (large size, pictured above left). Like zafus and gomdens, they can be purchased separately, or with matching zabutons – and if you attempted the ten-minute trial run suggested above, you know why you’ll want a zabuton with your sangha pillow.

Support Cushions

Support cushions are sometimes used for additional height and/or support with either a zafu or a gomden. These cushions are even less standardized than other meditation aids, and they can be as simple or as elaborate as you like. They may be rectangular, square, round, or even cylindrical. Sizes range from 12” to 16” and loft can vary from 1” to 4”. Support cushions are often sold with zafu-zabuton sets; these are usually covered with matching fabric and stuffed with buckwheat or kapok, like the zafu. They might also be stuffed with polyfill, foam rubber, or cotton batting. Some are tufted, others are not. They often look very much like ordinary throw pillows. It is difficult to state what makes a “good” support cushion, as this seems to be a matter of personal preference, and many practitioners don’t use them at all. They are mentioned here simply to make you aware that they are available.

Colors and Design Elements

Aesthetically, you have many colors, styles, and fabrics from which to choose. Traditional cushions for zazen, like those on the left, are solid black, as this color is thought to be the least distracting, and black remains the most popular color for meditation cushions. Natural unbleached canvas or cotton duck is another popular fabric choice. Burgundy is considered a priestly color in Buddhism, and this association appeals to some folks. Sturdy fabrics like canvas and twill are of course widely available in many colors, and you can find cushions in blue, green, red, brown, purple, yellow, or any of several other colors. You may want cushions to complement a particular décor or design element, and it is possible to obtain cushions to match almost anything. Certain types of heavy upholstery fabric lend themselves to this kind of utilitarian construction, and they are available in thousands of prints, styles, and colors; it is not uncommon to see meditation cushions made of these fabrics. If you purchase cushions made of upholstery fabrics, make sure they are washable! Many upholstery fabrics are dry-clean only. If you decide on a fabric that isn’t washable, be prepared to have your cushion covers periodically dry-cleaned.

The wide availability and current popularity of gorgeous Japanese-style designer prints means that you can obtain meditation cushions with a distinct Asian flair, for use in your own western version of a very eastern discipline. These fabrics, many of them washable cotton, come in a dazzling array of colors and themes, featuring everything from cranes and dragons to kanji script and geishas. Brocade fabrics featuring Asian-style prints are also popular, although you will want to make sure that heavy satin-type brocade is used. The lighter-weight rayon brocades are too thin and fragile to hold up to long use and repeated washing. More traditional Japanese cottons like ikat, shibori, and yukata can also be found, for a more truly Far Eastern look, although in the States these fabrics can be pricey. Steer clear of kimono silks; they are very beautiful, but they are also costly, and they are generally too fragile for this use. In short, the appearance of your meditation cushions is limited only by your imagination.

Meditation cushions are specialty items, not the kind of thing you can pick up at your local discount department store. This means that many of the skilled artisans who make them do a lot of custom work, and they may be willing to make your cushions to your specifications. If you have something very specific in mind, your best bet is to find one of these craftspeople (like me!) and purchase your cushions in exactly the style, fabrics, and colors you want.

Otherwise, shop around and compare. You are looking for sturdy construction, durable fabrics, high-quality, preferably organic, filling materials, and the type, size, and style of cushions that you think will best meet your needs. I hope that the information presented here will make those decisions much easier. I encourage you to shop for a product that comes with a money-back guarantee, in case of any problems or if you find after your purchase that you need a different size or style. Your meditation cushions are an investment, and as with any investment, you will want to make your purchase armed with enough information to make the best possible choice. If they are thoughtfully chosen and treated with reasonable care, your cushions will provide you with many years of service, and will help to make your meditation practice serenely comfortable so that you can enjoy the many benefits of sitting meditation for years to come.

Namaste . . .

Copyright 2006, Marsha Waggoner. All rights reserved. No part of this material, including images and text, may be copied, reprinted, digitized, or used for any purpose without the written permission of the author, although single copies may be printed for personal use and reference.