Sitting Meditation “Stillness with purpose”
Posture of the body, mind and awareness…
Posture – Position or bearing of the body whether characteristic or assumed for a special purpose. Conscious physical behavioral attitude.
Body - The material part or nature of a human being. Something that embodies or gives concrete reality to a thing – a sensible object in space and time. The organized physical substance of an animal, either living or dead. A mass of matter distinct from other masses.
In general - any physical pain felt immediately upon taking a/the posture needs to be investigated, maybe a former injury or grossly incorrect posture is the cause – "be aware and take care”.
At a glance - upon taking your seat, gently assume on of the following leg positions – gradually rock from side to side in a gentle decaying arc… like a metronome or an inverted pendulum, let the arcs diminish in amplitude and frequency till you “feel” the torso is perpendicular to the ground and your “centerline” aligned between your hips – nose and navel should be in the same vertical plane, not leaning forward or back and the spine elongated and extended – ears in line with the shoulders. Then slowly lean/stretch forward being sure to keep tall and elongated, then slowly and mindfully return to an upright centered position.
Buttocks, legs and knees
Buttocks - Sit on a meditation mat or folded blanket with a small sitting cushion or pillow wedged under the sit bones. Your buttocks in general should be elevated slightly above the contact point of your knees with the ground/mat – buttocks resting firmly on your cushion.
Legs - Cross your legs in front of you in one of the following positions:
1. Seiza (Japanese style kneeling) – Legs are folded under the body, buttocks resting on the heels, or with a cushion just under but not farther forward than the sit bones, the insteps are flat on the mat – big toes touching side by side, the knees should be wider than the hips, shoulder width or a little wider is a good start for stability for males – close together for females.
2. Modified Burmese – Legs crossed one in front of the other – tucked in as close as possible to the groin, feet pointed and resting on their outside edges or instep, heels/ankles of both feet aligned generally with your navel.
3. Half lotus – The right foot is under the left thigh and the left foot is on the right shin or thigh.
4. Full lotus – The right foot on the left thigh and the left foot on the right thigh.
Knees – In general your knees should be resting on the mat, but do to varying body types this is a suggestion and not a necessity.
…Most of your weight will be supported generally in three places – both of the knees and the buttocks, and to a lesser degree your shins and feet depending on the chosen posture and body type (full lotus being the ideal balanced and expedient position to realizing and intensifying your sitting practice… it requires great relaxation, focus and concentration – with Burmese and Seiza recommended for beginners).
Trunk, spine, neck, shoulders and head
Posture – Position or bearing of the body whether characteristic or assumed for a special purpose. Conscious physical behavioral attitude.
Body - The material part or nature of a human being. Something that embodies or gives concrete reality to a thing – a sensible object in space and time. The organized physical substance of an animal, either living or dead. A mass of matter distinct from other masses.
In general - any physical pain felt immediately upon taking a/the posture needs to be investigated, maybe a former injury or grossly incorrect posture is the cause – "be aware and take care”.
At a glance - upon taking your seat, gently assume on of the following leg positions – gradually rock from side to side in a gentle decaying arc… like a metronome or an inverted pendulum, let the arcs diminish in amplitude and frequency till you “feel” the torso is perpendicular to the ground and your “centerline” aligned between your hips – nose and navel should be in the same vertical plane, not leaning forward or back and the spine elongated and extended – ears in line with the shoulders. Then slowly lean/stretch forward being sure to keep tall and elongated, then slowly and mindfully return to an upright centered position.
Buttocks, legs and knees
Buttocks - Sit on a meditation mat or folded blanket with a small sitting cushion or pillow wedged under the sit bones. Your buttocks in general should be elevated slightly above the contact point of your knees with the ground/mat – buttocks resting firmly on your cushion.
Legs - Cross your legs in front of you in one of the following positions:
1. Seiza (Japanese style kneeling) – Legs are folded under the body, buttocks resting on the heels, or with a cushion just under but not farther forward than the sit bones, the insteps are flat on the mat – big toes touching side by side, the knees should be wider than the hips, shoulder width or a little wider is a good start for stability for males – close together for females.
2. Modified Burmese – Legs crossed one in front of the other – tucked in as close as possible to the groin, feet pointed and resting on their outside edges or instep, heels/ankles of both feet aligned generally with your navel.
3. Half lotus – The right foot is under the left thigh and the left foot is on the right shin or thigh.
4. Full lotus – The right foot on the left thigh and the left foot on the right thigh.
Knees – In general your knees should be resting on the mat, but do to varying body types this is a suggestion and not a necessity.
…Most of your weight will be supported generally in three places – both of the knees and the buttocks, and to a lesser degree your shins and feet depending on the chosen posture and body type (full lotus being the ideal balanced and expedient position to realizing and intensifying your sitting practice… it requires great relaxation, focus and concentration – with Burmese and Seiza recommended for beginners).
Trunk, spine, neck, shoulders and head
Golden thread alignment
Golden – of high degree of excellence: superb. Advantageous. Preciousness. This word alludes to the degree of importance placed on awareness and maintenance of this posture to the mind and body.
Thread – Filament, a continuous slender element –Tenuous, or of feeble support. This alludes to the delicate nature of its proper execution and maintenance – “tensed enough to support, but relaxed enough to maintain with out interruption, distraction or undue exertion”
Alignment – Proper/precise adjustment of body parts and mental functions relative to each other and the whole.
Find the breath and be attentive to it as it enters the nose/body traveling to your Center, returning to the nose and exiting the body – it is good to be aware of the breath throughout your waking moments… on and off the cushion.
Imagine a golden thread attached to the center rear of the skull/the crown, just at the point before it begins to slope downward to the neck; imagine the thread extends straight up into the heavens and being tensioned by an unseen force – imagine/feel it is pulling the spinal column taught from the back of the skull with a slight steady tension – exerting just barely enough force to extend and suspend the torso – but not with excessive force to “break the thread”.
Keep your chin tucked in slightly, when the chin goes in the crown/golden cord point goes up ever so slightly so that your face is square with the ground – facing forward and erect.
Visualize/feel the vertebrae being realigned, stacked one atop the other like a tall stack of coins. Be aware of the sensation of the spine gently-subtly being elongated; relax the body while being attentive to this subtle elongation of the spine from the top rear of the skull to the base of the spine.
Endeavour to maintain this posture throughout your zazen practice – in addition this posture can/should be practiced when walking or sitting on a chair, it will induce a wakeful, relaxed and alert condition in your body and mind.
Spine and neck – are long and straight within their relative natural organic curve - be relaxed and resilient, extend subtlety/gently through the top/crown of the head.
Head - Facing forward keep your chin tucked in ever so slightly so that your face is inclined one or two degrees from the vertical – facing ever so slightly downward – but aligned with gravity - in a natural state of rest.
Eyes – Are downcast, eyelids relaxed and at least half closed. Eyes gazing down the length of the nose in a soft open focus on the floor below and in front of your legs, if facing a wall let your focus go beyond the surface while still keeping the whole vision soft and gathering light – looking at no-thing yet be aware of all in its scope of vision. It is important that you do not focus on any thing within your line of sight – let your awareness absorb the view – visually and mentally latch on to no-thing.
Nose – the nose is to be aligned with the navel.
Drop the head forward so the chin is resting on your chest – sight down your nose and align it with your navel/crotch, and then slowly raise your head to the appropriate position - being mindful of keeping the head/nose in vertical alignment with the navel/crotch area.
Breathing/Respiration – Breathing -The cyclic placing of air/oxygen in intimate contact with the blood stream within the lungs.
Respiration – The physical and chemical process by which an organism supplies its cells and tissues with fuel/oxygen needed for metabolism and relieves them of the waste/carbon dioxide formed in energy producing reactions within the bodies systems.
“Breathing is the most important and powerful physical process in our life,
we can live weeks without food, days without water,
but only minutes with out air –
“pay close attention to it … it is your life”
Zazen utilizes deep abdominal breathing that engages the full oxygenating and waste gas removal capacity of the lungs… in addition to massaging the internal organs thus increasing the blood flow to them.
During meditation breathe silently through the nose – do not forcefully control your breathing, instead will/guide/follow/lead the breath gently with your awareness… let it come and go naturally be intimately aware of its ebb and flow within the body.
Concentrate your awareness/attention on your “Center” (located 1 1/4” below your former umbilical cord connection to your mother’s womb… your navel) while mindfully and ever so gently and subtlety guiding/following the breath in the nose, down the throat into/through the chest and flowing into and past the abdomen and navel and into your Center – relax pause for the briefest moment in time… then gently mindfully subtlety guide/follow/allow the breath out the way it came in – vacating the Center, deflating the abdomen, leaving the chest and then passing through the throat and nose… slowly, deeply, methodically and rhythmically. Do not force or control – take an extra moment to let the body inhale fully and let it out of its own accord and timing - just be with the process and notice the deviations and gently return to the process… relaxing and noticing the mind and body when there is a change – all will return to “normal” in due time if you pay attention and RELAX.
Feel the interaction of the breath as it enters the body through the nose, its sensations in the throat... Pay attention to the exhalation… it should take roughly twice as long to exit than to enter the body. Pay particular attention to the "space" between the reversal of breath in the sequence/cycle of breath as it enters and vacates the body...
“Breathe; be aware of the posture of mind and body -
Most of all RELAX and be with the process.”
Mouth –The mouth is closed and without tension in the jaws – teeth lightly touching. Place the tip of the tongue lightly (this is the mudra of the mouth and tongue) against the back of the front teeth. It is important to keep the tongue in this position at all times during zazen – even after you have left the zazen posture of body and you vacate the cushion, use this “mudra” in everyday life when not speaking or eating – investigate and maintain it…
If the need to swallow arises, do so noiselessly and mindfully when it becomes necessary – then methodically check, realign and relax back into the posture of body and mind.
Saliva swallowing is a natural response/process of the body; it moistens and lubricates the throat from becoming dry and distracting from the constant movement of air as a byproduct of the deep belly breathing during zazen and activity where the respiration is elevated. If your practice matures enough you might be able to follow the saliva down the throat and gullet… take care and be aware.
Shoulders /upper back– being mindful of the golden cord technique - Simultaneously – inhale gently but deeply in to your Center, filling the lungs to maximum capacity – pull your shoulders up and back – place your head back… pressing it firmly against the trapezius muscles of the upper back. Close the eyes while tightly clenching the fists and tightening the forearms (which should be resting in your lap/upper thigh region – hold the breath and posture for a mental count of three – then suddenly and deliberately relax all your tensed muscles… dropping the shoulders and opening the hands. The shoulders should not be hunched forward or pulled back rigidly – align the shoulders with the ears and letting them be pulled by gravity at the center point between “hunched forward” and “pulled back” in regards to the shoulders, be aware of dropping the shoulders with a slight/minimal tension pulling them down and ever so slightly back. It is important to relax.
Chest – Relaxed and without tension – not puffed out or caved in. Relax.
Lower abdomen – Should be relaxed, naturally distended and with out undue tension, the pelvis tipped slightly forward – with the effect of the rectum trying to sneak a peak at the ceiling… or a bowl filled almost to the top with water and you are tipping it forward ever so slightly and stopping just before the water spills out. This position opens up the abdomen and allows the internal organs to be in a state of natural unrestricted rest – and allows the diaphragm to fully function without hindrance, enabling you to breathe deeply naturally and effortlessly; also to create a slight natural curve in the lower back/lumbar region… this will alleviate any stress in the lower back and comfortably realign the vertebrae of the lumbar/back region.
Arms – The upper arms, elbows and forearms should be held comfortably away from the torso, keep the elbows out just enough to allow air circulation under the armpits without causing undue tension in the shoulders in order to form a natural relaxed line through the wrists, hands and fingers. Relax but maintain vigilance in the posture.
Center point - “Dan tian/Hara/Tanden” -Reservoir of “Vital Essence”
Your “Center point” or “Center” is the reservoir of your Prana/Qi/Chi/Ki/Vital Essence and is located 1 1/4” below your former umbilical cord connection to your mother’s womb… your navel.
The Center point is one third of the way into the body and is approximately the size of your fist, linked with the nervous system and the nerve ganglia of the diaphragm - the muscular membranous partition separating the abdominal and thoracic cavities and functions in inflating and deflating the lungs when breathing.
Thread – Filament, a continuous slender element –Tenuous, or of feeble support. This alludes to the delicate nature of its proper execution and maintenance – “tensed enough to support, but relaxed enough to maintain with out interruption, distraction or undue exertion”
Alignment – Proper/precise adjustment of body parts and mental functions relative to each other and the whole.
Find the breath and be attentive to it as it enters the nose/body traveling to your Center, returning to the nose and exiting the body – it is good to be aware of the breath throughout your waking moments… on and off the cushion.
Imagine a golden thread attached to the center rear of the skull/the crown, just at the point before it begins to slope downward to the neck; imagine the thread extends straight up into the heavens and being tensioned by an unseen force – imagine/feel it is pulling the spinal column taught from the back of the skull with a slight steady tension – exerting just barely enough force to extend and suspend the torso – but not with excessive force to “break the thread”.
Keep your chin tucked in slightly, when the chin goes in the crown/golden cord point goes up ever so slightly so that your face is square with the ground – facing forward and erect.
Visualize/feel the vertebrae being realigned, stacked one atop the other like a tall stack of coins. Be aware of the sensation of the spine gently-subtly being elongated; relax the body while being attentive to this subtle elongation of the spine from the top rear of the skull to the base of the spine.
Endeavour to maintain this posture throughout your zazen practice – in addition this posture can/should be practiced when walking or sitting on a chair, it will induce a wakeful, relaxed and alert condition in your body and mind.
Spine and neck – are long and straight within their relative natural organic curve - be relaxed and resilient, extend subtlety/gently through the top/crown of the head.
Head - Facing forward keep your chin tucked in ever so slightly so that your face is inclined one or two degrees from the vertical – facing ever so slightly downward – but aligned with gravity - in a natural state of rest.
Eyes – Are downcast, eyelids relaxed and at least half closed. Eyes gazing down the length of the nose in a soft open focus on the floor below and in front of your legs, if facing a wall let your focus go beyond the surface while still keeping the whole vision soft and gathering light – looking at no-thing yet be aware of all in its scope of vision. It is important that you do not focus on any thing within your line of sight – let your awareness absorb the view – visually and mentally latch on to no-thing.
Nose – the nose is to be aligned with the navel.
Drop the head forward so the chin is resting on your chest – sight down your nose and align it with your navel/crotch, and then slowly raise your head to the appropriate position - being mindful of keeping the head/nose in vertical alignment with the navel/crotch area.
Breathing/Respiration – Breathing -The cyclic placing of air/oxygen in intimate contact with the blood stream within the lungs.
Respiration – The physical and chemical process by which an organism supplies its cells and tissues with fuel/oxygen needed for metabolism and relieves them of the waste/carbon dioxide formed in energy producing reactions within the bodies systems.
“Breathing is the most important and powerful physical process in our life,
we can live weeks without food, days without water,
but only minutes with out air –
“pay close attention to it … it is your life”
Zazen utilizes deep abdominal breathing that engages the full oxygenating and waste gas removal capacity of the lungs… in addition to massaging the internal organs thus increasing the blood flow to them.
During meditation breathe silently through the nose – do not forcefully control your breathing, instead will/guide/follow/lead the breath gently with your awareness… let it come and go naturally be intimately aware of its ebb and flow within the body.
Concentrate your awareness/attention on your “Center” (located 1 1/4” below your former umbilical cord connection to your mother’s womb… your navel) while mindfully and ever so gently and subtlety guiding/following the breath in the nose, down the throat into/through the chest and flowing into and past the abdomen and navel and into your Center – relax pause for the briefest moment in time… then gently mindfully subtlety guide/follow/allow the breath out the way it came in – vacating the Center, deflating the abdomen, leaving the chest and then passing through the throat and nose… slowly, deeply, methodically and rhythmically. Do not force or control – take an extra moment to let the body inhale fully and let it out of its own accord and timing - just be with the process and notice the deviations and gently return to the process… relaxing and noticing the mind and body when there is a change – all will return to “normal” in due time if you pay attention and RELAX.
Feel the interaction of the breath as it enters the body through the nose, its sensations in the throat... Pay attention to the exhalation… it should take roughly twice as long to exit than to enter the body. Pay particular attention to the "space" between the reversal of breath in the sequence/cycle of breath as it enters and vacates the body...
“Breathe; be aware of the posture of mind and body -
Most of all RELAX and be with the process.”
Mouth –The mouth is closed and without tension in the jaws – teeth lightly touching. Place the tip of the tongue lightly (this is the mudra of the mouth and tongue) against the back of the front teeth. It is important to keep the tongue in this position at all times during zazen – even after you have left the zazen posture of body and you vacate the cushion, use this “mudra” in everyday life when not speaking or eating – investigate and maintain it…
If the need to swallow arises, do so noiselessly and mindfully when it becomes necessary – then methodically check, realign and relax back into the posture of body and mind.
Saliva swallowing is a natural response/process of the body; it moistens and lubricates the throat from becoming dry and distracting from the constant movement of air as a byproduct of the deep belly breathing during zazen and activity where the respiration is elevated. If your practice matures enough you might be able to follow the saliva down the throat and gullet… take care and be aware.
Shoulders /upper back– being mindful of the golden cord technique - Simultaneously – inhale gently but deeply in to your Center, filling the lungs to maximum capacity – pull your shoulders up and back – place your head back… pressing it firmly against the trapezius muscles of the upper back. Close the eyes while tightly clenching the fists and tightening the forearms (which should be resting in your lap/upper thigh region – hold the breath and posture for a mental count of three – then suddenly and deliberately relax all your tensed muscles… dropping the shoulders and opening the hands. The shoulders should not be hunched forward or pulled back rigidly – align the shoulders with the ears and letting them be pulled by gravity at the center point between “hunched forward” and “pulled back” in regards to the shoulders, be aware of dropping the shoulders with a slight/minimal tension pulling them down and ever so slightly back. It is important to relax.
Chest – Relaxed and without tension – not puffed out or caved in. Relax.
Lower abdomen – Should be relaxed, naturally distended and with out undue tension, the pelvis tipped slightly forward – with the effect of the rectum trying to sneak a peak at the ceiling… or a bowl filled almost to the top with water and you are tipping it forward ever so slightly and stopping just before the water spills out. This position opens up the abdomen and allows the internal organs to be in a state of natural unrestricted rest – and allows the diaphragm to fully function without hindrance, enabling you to breathe deeply naturally and effortlessly; also to create a slight natural curve in the lower back/lumbar region… this will alleviate any stress in the lower back and comfortably realign the vertebrae of the lumbar/back region.
Arms – The upper arms, elbows and forearms should be held comfortably away from the torso, keep the elbows out just enough to allow air circulation under the armpits without causing undue tension in the shoulders in order to form a natural relaxed line through the wrists, hands and fingers. Relax but maintain vigilance in the posture.
Center point - “Dan tian/Hara/Tanden” -Reservoir of “Vital Essence”
Your “Center point” or “Center” is the reservoir of your Prana/Qi/Chi/Ki/Vital Essence and is located 1 1/4” below your former umbilical cord connection to your mother’s womb… your navel.
The Center point is one third of the way into the body and is approximately the size of your fist, linked with the nervous system and the nerve ganglia of the diaphragm - the muscular membranous partition separating the abdominal and thoracic cavities and functions in inflating and deflating the lungs when breathing.
Hands – The hands are folded in the lap – forming the hand seal with the wrists resting on the thighs, passive hand resting in the dominant. The second knuckle of the left and right middle fingers overlap. The little fingers ideally resting on Your Center point or as close as possible without causing undue discomfort. Relax hands, wrists and the overlapping fingers.
Thumbs - The thumbs are lightly touching in a nearly horizontal position “neither falling nor rising” – forming an elongated oval.
“Pay attention - be diligent, relaxed and breathe”
Thumb tips – are lightly in contact at the tips (not the pads - but the area just below the nail tips) this position of the thumbs will help maintain alertness and wakefulness in the eternal moment, by not allowing you to rest the thumbs against each other or let them fall in inattentiveness – Use minimal/subtle tension in the thumbs to keep them aligned and in slight but intimate contact at their tips – like stroking a bubble with a feather or lightly touching the face of someone you love… These details and positions require you to be resolute in your intention to maintain the form/hand position/mudra with intention, awareness, attention and mindfulness in conjunction with and powered by your awareness, breathing and Centering your self in your hara/tanden/dan tian/Center point.
The formation of the mudra is not dependant on the hands alone – It is very important to be attentive to the thumb, hand, wrist and arm positions at all times during zazen.
Maintain and nourish the mudra with attention-awareness-attentiveness-mindfulness… and it will nourish and strengthen you, clarifying and concentrating your vital essence.
When you have assimilated the details of posture in your mind, and its intricacies into your body and you can execute the posture competently with the body – strive to suspend thoughts, sit still, sit up straight, breathe, be aware, be with your body and mind within space and time of this exact moment.
Relax-relax-relax... it is important.
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