How to Meditate in Seated Position

⊙ How to Sit in Meditation

Those who wish to practice Zen should begin with a mind of great compassionate vow (大悲願力) to attain enlightenment and liberate all sentient beings.

When you wish to sit in meditation, it is best to choose a clean and quiet place.

Place a cushion or board so that the cold or heat from the floor does not directly penetrate your buttocks. Then, loosen your belt so that your clothes do not slip, and sit down with a relaxed body and breath.

·There are two main sitting postures: the full lotus position (結跏趺坐) and the half lotus position (半跏趺坐). The full lotus position involves first placing your right foot on your left thigh with the sole of your foot facing upwards, then placing your left foot on your right thigh with the sole of your foot facing upwards.

The half lotus position involves placing your right foot below your left calf with your toes touching the ground, and then gently placing your left foot on top of your right calf so that both legs are neatly overlapped. ·

For hand position, place your right palm facing upwards on your lower abdomen, and place your left hand on top of your right hand with the back of your left hand facing upwards. Then, touch the tips of your thumbs together to form a circle. ·

Once you have established this posture, gently straighten your spine and sway your body back and forth and side to side.

Keep your body naturally straight and stable, ensuring it does not lean forward, backward, or to either side. In this position, your waist, head, neck, and all your joints should support each other and remain unmoving, like a stupa (浮屠: a stone structure containing relics). Do not tense your shoulders. Gently draw your chin towards your neck, preventing your head from tilting upwards.

·Your eyes should be neither wide open nor narrowed, but in a normal state. Naturally focus your gaze about 1 meter away. Keep your mouth closed, with your upper and lower teeth gently touching without any gap. Your tongue should be pressed against the roof of your mouth. ·

After settling into the seated posture, gently sway your body forward, backward, left, and right 3-4 times to achieve a comfortable and stable posture. Then, take a couple of deep breaths. Always focus your awareness on your lower abdomen (丹田) and breathe naturally and gently in and out through your nose. The intervals between inhaling and exhaling should always be equal. It is not necessarily beneficial to forcefully hold the inhaled breath in your lower abdomen for a long time.

However, if you focus your mind on the process of breathing as it flows through your nose, throat, chest, abdomen, and finally to your lower abdomen, you will gradually achieve a stable state of body and mind.

With prolonged practice, as your body and mind achieve deeper stability, you will naturally feel relaxed and refreshed, your mind will become clear, and your judgment will sharpen. It is like a dragon obtaining water or a tiger finding a mountain, and a fresh vitality will surge within you.

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