How to Use A Meditation Bench?

16 minutes read

Using a meditation bench is a simple and effective way to improve your meditation practice. Here is a step-by-step guide on how to use a meditation bench:

  1. Find a quiet and comfortable space: Choose a peaceful area where you can sit without any distractions. It could be a corner of your room or a designated space for meditation.
  2. Sit on the meditation bench: Place the bench on the floor and kneel in front of it, resting your knees on the cushion. Ensure that the bench is positioned comfortably for you.
  3. Adjust your posture: Sit upright, aligning your spine with the natural curve of your back. Keep your shoulders relaxed and gently tuck your chin in. Rest your hands comfortably on your lap or thighs.
  4. Close your eyes: Once you are settled on the bench, gently close your eyes. This will help minimize visual distractions and allow you to focus inward.
  5. Relax your body: Start by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Gradually relax your body, releasing any tension or tightness.
  6. Focus on your breath: Shift your attention to your breath, noticing the sensation of the air entering and leaving your body. Be fully present in the present moment, allowing thoughts to come and go without judgment or attachment.
  7. Maintain your posture: Throughout your meditation, make sure to maintain an upright posture. Use the meditation bench to support your body, keeping your spine straight and aligned.
  8. Practice mindfulness: As you meditate, cultivate a state of mindfulness. Be aware of your thoughts, emotions, and bodily sensations, observing them without judgment. Gently redirect your focus back to your breath whenever your mind starts to wander.
  9. Set a timer: If you prefer a structured practice, set a timer to indicate the duration of your meditation session. This will help you stay focused and avoid constantly checking the time.
  10. End your meditation: When you are ready to end your meditation, slowly open your eyes and take a moment to reorient yourself to your surroundings. Stretch your body gently, allowing it to awaken gradually.


Remember, using a meditation bench is a personal preference, and the goal is to find a comfortable and supportive position that allows you to focus on your practice without discomfort or strain. With regular practice, using a meditation bench can enhance your meditation journey and provide a sense of calm and inner peace.

Best Meditation Bench in January 2024

1
Waterglider International Meditation Bench (Zen Black), Seiza, Sustainable Acacia Wood with Curved Bottom Edges for The Perfect Posture, Meditation Stool, Prayer Bench, Meditation Chair, Yoga Stool

Rating is 5 out of 5

Waterglider International Meditation Bench (Zen Black), Seiza, Sustainable Acacia Wood with Curved Bottom Edges for The Perfect Posture, Meditation Stool, Prayer Bench, Meditation Chair, Yoga Stool

  • PRACTIONERS UP TO 6 FEET TALL - Due to the size of the legs, the Waterglider International bench is only for practioners up to 6 feet in height.
  • SUSTAINABLE ACACIA WOOD - The Waterglider International bench is made from highly sustainable acacia wood and upholstered by professional furniture manufacturers.
  • ROUNDED AND ANGLED LEGS - Similar to a rocking chair, the Waterglider International bench has rounded legs that help find the perfect body posture.
  • GAME CHANGER FOR MEDITATORS - For meditators who experience pain and stiffness, this bench will allow for subtle changes to the angle of the spine to help prolong meditation time.
  • WATERGLIDER INTERNATIONAL SMILE PROMISE - We promise complete satisfaction or a complete refund.
2
Florensi Meditation Bench - Bamboo, Foldable & Ergonomic Meditation Stool - Sturdy Prayer Bench with Meditation Cushion, Comfortable for Kneeling or Sitting - Perfect for Deeper & Longer Meditation

Rating is 5 out of 5

Florensi Meditation Bench - Bamboo, Foldable & Ergonomic Meditation Stool - Sturdy Prayer Bench with Meditation Cushion, Comfortable for Kneeling or Sitting - Perfect for Deeper & Longer Meditation

  • Comfortable - Experience relaxing meditation with our foldable meditation bench. It doesn’t require you to cross your legs, so you can meditate or practice mindfulness without feeling pins, needles, or pain.
  • Perfect Your Posture - Backless meditation stools can help support strengthening your muscles to improve posture. So, every seat is angled roughly 5º forward to give you a comfortable incline for poses.
  • Compact & Portable - At 18” x 7” x 6”, these meditation chairs are easy to travel with. Simply pack one in the carrying case provided and take it with you to the office, yoga studio, or prayer room.
  • Sturdy Support - Durable locking magnetic hinges enable our bamboo wood meditation bench to easily fold out and stay firmly in place. An anti-slip finish on the seat legs also prevents sliding on floors.
  • Multifunctional - With this cushioned medication stool, you can sit in many different positions, including seiza, lotus, and cross-legged. Use one as a yoga bench, prayer bench, or even a floor seat.
3
Mindful & Modern Folding Meditation Bench - Small Kneeling Meditation Bench with Locking Magnetic Hinges - Portable Cross Legged or Kneeling Stool - Folding Seiza Chair for Meditation, Yoga, or Praying

Rating is 4.8 out of 5

Mindful & Modern Folding Meditation Bench - Small Kneeling Meditation Bench with Locking Magnetic Hinges - Portable Cross Legged or Kneeling Stool - Folding Seiza Chair for Meditation, Yoga, or Praying

  • ERGONOMIC DESIGN - Sitting on our folding meditation bench helps reduce your body stress, and align the pelvis and spine. This meditation stool is made for all meditation levels & styles and promotes balanced posture for longer stamina and deeper meditation.
  • LOCKING MAGNETIC HINGES - Sturdy construction of the meditation chair and secure locking magnetic hinges provide a stable bench. An angled seat reduces hip and knee pressure while promoting spine alignment. Meditate, pray, or stretch in the seiza, or kneeling position.
  • ALL-NATURAL MATERIALS - This yoga stool is made of 100% sustainable bamboo with a durable, machine-washable cotton case for extra protection. Beautifully crafted the sleek wood finish meditation stool provides full body support and can be used with or without a yoga cushion.
  • TAKE IT ANYWHERE - Take the lightweight, portable kneeling stool to outdoor retreats. A small profile will make it your go-to indoor/outdoor meditation sitting stool. Folds flat to easily store or transport in a suitcase, or backpack.
  • PERFECT GIFT FOR YOGA LOVERS - Focused on meditation, self-care, and wellness goods for the modern world, the Mindful & Modern yoga meditation chair is the perfect gift for yoga and meditation lovers.
4
Meditation Bench with Carrying Bag, Meditation Kneeling Stool Portable Yoga Meditation Bench Ergonomic Foldable Prayer Stool with Soft Cushion for Kneeling Sitting Prayer Extended Practice

Rating is 4.9 out of 5

Meditation Bench with Carrying Bag, Meditation Kneeling Stool Portable Yoga Meditation Bench Ergonomic Foldable Prayer Stool with Soft Cushion for Kneeling Sitting Prayer Extended Practice

  • Improved process: due to the long sea transport, resulting in mildew, rust, etc., in order to provide quality products, we have painted all the solid wood and changed the fixed fittings to stainless steel; the package comes with a meditation bench with a soft meditation cushion and a carrying bag, allowing you to meditate or pray in a more comfortable and relaxed way; Note: Made of solid wood, there might be natural conditions such as wood grain and uneven color, which will not affect use.
  • Sturdy for Long Time Use: made of quality solid wood, the prayer bench is stable and reliable, not easy to deform or fall down, able to firmly stay in its place and serve you for a long time; With a polished and smooth surface, it will keep your hands from being scratched; Note: to make sure the meditation bench more stable, two additional support strips are added to the sides
  • Humanized Design: the meditation stool is designed with an appropriate inclination, which will help exercise your muscles and release the pressure to your knees caused by sitting cross legged, keeping you comfortable even after sitting on it for a long time; Note: please refer to the size picture before purchasing to confirm whether it is suitable
  • Collapsible Soft Cushion: a meditation cushion is included to provide you with a comfortable sitting or kneeling experience, which will help you practice meditation with mindfulness; And the outer cover of the cushion can be taken off, convenient for you to clean
  • Easy to Carry: the prayer stool features foldable legs, and a portable bag is provided, so you can directly fold it up and put it in the bag when you want to practice meditation outdoors, or take it with you when travelling
5
Prajna Meditation Bench - Bamboo, Folding Yoga Stool with Cushion and Carry Bag for Kneeling or Sitting, Natural

Rating is 4.9 out of 5

Prajna Meditation Bench - Bamboo, Folding Yoga Stool with Cushion and Carry Bag for Kneeling or Sitting, Natural

  • Elevate your sessions: Take meditation to the next level with our ergonomically designed bench perfect for small to large practitioners. Made of premium quality eco-friendly and sustainable bamboo you will be able to sit in multiple positions such as seiza, lotus, cross-legged, or with your legs tucked beneath the bench. Use with or without the removable cushion based on your preference.
  • Secure support: Our bench is constructed with durable locking magnetic hinges and anti-slip legs. Get the most out of your meditation session with this improved sturdy design, ensuring your bench stays firmly in place. Our meditation stool is also perfect for yoga, prayer, ceremonies, or as extra floor seating.
  • Improved posture: The angled legs, with a 5 degrees forward tilt, and measuring 5-1/2” to 6” from the floor, provide greater support and improve back posture allowing for better circulation, deeper breathing, and enhanced focus. Relax in comfort in a natural pose, eliminating discomfort without any pressure on the legs, ankles, knees, and hips.
  • Removable cushion: Our bench comes with a removable 100% cotton pillow. Use on the seat to provide additional padding for your spine and tailbone, or beneath your legs, to pad the knees and shins from the floor. Measuring 2 inches thick it ensures comfort, stability and support.
  • Portable and compact: Lightweight with a bonus 100% cotton zippered carry bag you can meditate anywhere you wish. Bring your bench to the office, yoga studios, retreats, prayer rooms, or whenever you are on the go. Bench Measurements - 17" wide x 7.5" front to back x 3/4" thick Height front of stool - from top: 6-1/8" Height back of stool - from top: 7" Cushion - 17 x 7-1/2 x 1-1/4"


How to use a meditation bench for people with knee problems?

Using a meditation bench can be a helpful alternative for people with knee problems who find it uncomfortable to sit on the floor or in a cross-legged position. Here are some steps to use a meditation bench:

  1. Choose the right bench: Look for a meditation bench that is specifically designed to accommodate people with knee problems. These benches are usually slightly higher and have an angled seat, allowing for better support and comfort.
  2. Find a comfortable space: Select a quiet and serene area where you can meditate without distraction. It can be a peaceful room, a corner of your home, or even outdoors.
  3. Sit down on the bench: Place the meditation bench on a soft mat or cushion to provide further support for your knees. With the bench in front of you, lower yourself gently onto the seat, positioning your legs comfortably on either side.
  4. Ensure proper alignment: Keep your spine tall and straight, avoiding any slumping or hunching. The angled seat of the meditation bench encourages the pelvis to tilt forward slightly, promoting a natural curve in the lower back.
  5. Support your knees: If needed, you can place additional cushions or folded blankets under your knees to reduce strain and pressure. Experiment with the height and thickness to find the most comfortable arrangement for your knees.
  6. Position your hands: Rest your hands on your thighs or knees, with palms facing upward or downward—whatever feels most natural and comfortable for you.
  7. Maintain a relaxed posture: Relax your shoulders, jaw, and facial muscles. Keep your eyes closed or softly gaze downward, focusing your attention inward.
  8. Breathe and meditate: Once you are comfortably seated, begin your meditation practice. Focus on your breath, gently returning your attention to the present moment whenever your mind starts to wander.


Remember, it's essential to listen to your body and adjust the setup as needed. If you experience pain or discomfort, consult with a healthcare professional or an experienced meditation teacher for personalized advice.


How to stay focused while using a meditation bench?

Staying focused while using a meditation bench can be challenging, especially if you are new to meditation or have a busy mind. However, with practice, you can improve your concentration and maintain focus. Here are some tips to help you stay focused while using a meditation bench:

  1. Choose a quiet and comfortable space: Find a peaceful spot where you can sit comfortably on your meditation bench without any distractions. This will help create a conducive environment for meditation.
  2. Establish a routine: Set a regular meditation schedule and stick to it. Consistency will train your mind to tune in and be present during your practice.
  3. Relax your body: Before beginning your meditation session, take a few moments to relax your body. Adjust your posture on the bench, ensuring your spine is upright but relaxed. This will help relieve any physical discomfort and allow you to focus better.
  4. Use a timer: Set a timer for your desired meditation duration. This way, you won't constantly worry about the time, enabling you to focus more fully on your practice.
  5. Follow a technique: Choose a meditation technique that resonates with you and follow it. It could be focused attention on the breath, body scans, or mantra repetition. When your mind wanders, gently bring your attention back to the chosen point of focus.
  6. Be patient and compassionate with yourself: Don't get discouraged if your mind wanders during meditation. It's natural for thoughts to arise. Whenever you notice your mind has wandered, acknowledge it without judgment and gently guide your focus back to your chosen object of meditation.
  7. Take deep breaths: If you find yourself getting easily distracted, take a few deep breaths to ground yourself. Breathe in slowly and deeply, hold for a few seconds, and then exhale fully. This can help calm your mind and bring you back to the present moment.
  8. Practice mindfulness throughout the day: Meditation is not confined to sitting on a bench. Cultivate mindfulness in your daily activities by being fully present, paying attention to each moment without judgment. This practice will enhance your ability to stay focused during meditation.


Remember, meditation is a skill that develops over time. Don't get discouraged if you find it challenging initially. Consistent practice will gradually strengthen your focus and concentration abilities.


What is the recommended age group for using a meditation bench?

There is no specific recommended age group for using a meditation bench as it can be beneficial for individuals of all ages. However, it is generally suggested for older children, teenagers, and adults who can comfortably sit on the bench and maintain a meditation posture for an extended period. Younger children may find it more challenging to use a bench due to their smaller size and need for additional support.


What is the purpose of the handle on a meditation bench?

The purpose of the handle on a meditation bench is to provide support and stability for the practitioner. It allows for easy transport of the bench and enables the individual to carry it between meditation sessions or locations. Additionally, the handle can also be used as a point of leverage to assist in sitting down or standing up while using the bench.

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