Seven-Point Posture for Meditation

 Picture courtesy flowtv.org

In order to experience the benefits of meditation, it is necessary to practice regularly. Try to meditate every day, or at least several times a week. Mind and body should be relaxed and comfortable throughout the session. You can relax mentally by firmly deciding to leave behind all problems, worries and involvements of the external world and immerse yourself in your inner world. It might help to recall a past experience of feeling at ease and contented – and then generate the same feeling on your meditation seat.

A correct sitting posture is emphasized for meditation. The seven-point posture, used by experienced meditators for centuries, is recommended as the best.

Legs:

The best position for meditation is the full lotus position where you sit cross legged with each foot placed, sole upward, on the thigh of the opposite leg. This posture gives the best support to the body, but it is not essential.

An alternative position is the half- lotus where the left foot is on the floor under the right leg and the right foot on top of the left thigh. You can also sit in a simple cross legged posture with both feet on the floor.

Having a carpet or mat beneath you and a cushion under your buttocks will enable you to sit comfortably for longer periods, with a straight back, and avoid numbness in your legs and feet.

Arms:

Hold your hands loosely on your lap, about two inches below the navel, right hand on top of the left, palms upward, with the fingers aligned. The two hands should be slightly cupped so that the tips of the thumbs meet to form a triangle. Shoulders and arms should be relaxed. Your arms should not be pressed against your body but held a few inches away to allow circulation of air: this helps to prevent sleepiness.

Back:

Your back is most important. It should be straight, held relaxed and lightly upright, as if the vertebrae were a pile of coins. It might be difficult in the beginning, but in time it will become natural and you will notice the benefits: your energy will flow more freely, you wont feel sluggish, and you will be able to sit comfortably in meditation for increasingly longer periods.

Eyes:

It is recommended that you leave your eyes slightly open to admit a little light, and direct your gaze downward. Closing your eyes may be an invitation to sluggishness, sleep, or dream-like images, all of which hinder meditation.

Jaw:

Your jaw should be relaxed and teeth slightly apart, not clenched. Your mouth should also be relaxed, with the lips together slightly.

Tongue:

The tip of your tongue should touch the palate just behind the upper teeth. This reduces the flow of saliva and thus the need to swallow, both of which could be distracting as your concentration increases and you sit in meditation for longer periods.

Head:

Your neck should be bent forward a little so that your gaze is directed naturally toward the floor in front of you. If your head is held too high you may have problems with mental wandering and agitation, and if dropped too low you could experience mental heaviness or sleepiness.