Seated meditation requires the body to remain still for extended periods, necessitating a stable and comfortable base. The zafu is a traditional cushion developed to address this physical challenge. It acts as a supportive foundation, particularly within Zen traditions, designed to improve the sitter’s alignment and alleviate physical distractions that impede mental focus.
Defining the Zafu and Its Function
The word “zafu” originates from Japanese, translating to “sewn seat” or “sitting cushion,” and is associated with the Zen practice of zazen (seated meditation). A zafu is typically a round cushion with pleated sides, measuring around 14 inches wide and five to seven inches tall. Its primary purpose is to elevate the meditator’s hips above the level of the knees.
This elevation is a powerful biomechanical adjustment that allows the pelvis to tilt slightly forward. Raising the hips preserves the natural curve of the lower back, encouraging the spine to stack vertically without muscular strain. The zafu supports the body, enabling the spine to become self-supporting. This creates a posture that is upright, stable, and relaxed for long periods of stillness. The alignment reduces pressure on the lower back, knees, and hips, which commonly cause discomfort during meditation.
Materials, Fillings, and Design Variations
Zafus are constructed to provide firm, unyielding support, which depends on the filling material. Historically, zafus were filled with reedmace down, a soft fiber from the cattail plant. Modern zafus primarily use two natural materials: Kapok or Buckwheat Hulls, each offering a distinct sitting experience.
Kapok is a traditional filling made of soft, cotton-like fiber from the seed pods of the kapok tree. It is lightweight and buoyant, providing a firm, lofty seat that is easy to transport. Kapok may compress over time and requires occasional fluffing to restore its shape.
Buckwheat Hulls are the outer casings of the buckwheat grain. They create a dense, grounded cushion that conforms closely to the body’s contours. Although significantly heavier, the hulls shift under pressure to provide tailored support, making them excellent for extended sitting sessions.
The zafu is often used with a zabuton, a flat, rectangular mat placed underneath. The zabuton provides a cushioned surface for the knees, ankles, and feet, which rest on the floor. This accessory prevents discomfort and numbness in the lower limbs, completing the stable foundation necessary for comfortable seated practice.
Achieving Optimal Posture
To use the zafu effectively, the meditator should position their body on the front third of the cushion, allowing the thighs to slope downward. This placement ensures the hips are elevated, allowing the knees to drop lower than the hips. This creates a stable “tripod” base using the cushion and the two knees. The downward angle of the thighs rotates the pelvis forward, facilitating the natural curvature of the lower spine.
Once seated, the meditator should lengthen the spine, imagining a string pulling the crown of the head upward. The shoulders should be relaxed and the chin slightly tucked, keeping the neck aligned with the spinal column. This balanced, upright posture allows the muscles to relax because the skeletal structure supports the body’s weight, which is essential for maintaining stillness without fatigue.
The zafu supports various sitting styles. These include cross-legged positions, such as the Burmese position (one foot in front of the other) or the half-lotus position (one foot rests on the opposite thigh). For those who find cross-legged sitting difficult, the cushion can be used in the seiza (kneeling) position. Here, it is placed between the ankles to support the body and alleviate pressure on the knees. The goal is to find a position where the body is at ease, allowing the mind to focus entirely on the meditative practice.