Meditation does not have to be an uncomfortable experience. While many people feel aches and pains when they sit cross-legged, with regular practice and stretching that discomfort can be completely alleviated for most people. With a little practice, sitting in meditation can be a comfortable experience!

If you have knee, hip, or low back pain or if you just want to ease into the posture, there are many ways to sit comfortably in meditation while your body adjusts to the practice. Try these tips to get the most out of your practice.

1. Stretch before each session. Spending ten to fifteen minutes stretching before you sit to meditate can make a world of difference.
2. Sit on a chair or bench with padding beneath you. Make sure that your feet are flat on the floor and that you are sitting directly and evenly on both sit-bones. With your feet and hips firmly grounded, allow your spine to float up toward the sky. You may need to rock your hips forward a bit to get a little bit of a comfortable dip in the low back. Keep your head light and above your shoulders and imagine your head floating toward the sky.
3.  Sit cross-legged on a bolster or firm pillow. This relieves the stress from your knees and ankles as they drop below your hips. Sit with your buttocks on the edge of the bolster so your legs drop open easily below your hips. This also helps get the gentle curve in your low back that will keep your spine straight and comfortable.
4.  Sit cross-legged with a pillow under each knee. This will help relieve the stress from your hips and low back.

For more tips and helpful information about how to start a lasting meditation practice, check out Stilling the Mind: 30 Days to a Lasting Meditation Practice.

As with anything, meditation takes some practice to get used to it. The body and mind must be trained to the practice simultaneously. While you are teaching your mind to focus, the body too must be taught to be still and comfortable. At first, you may only be able to sit comfortably in one position for five or ten minutes. That's perfectly fine. The important part is to know what to do when your back or knees start aching or your feet fall asleep. Use these tips to keep yourself comfortable while you build your endurance and flexibility.