"
Within every moment of thought you should see yourself that your
fundamental nature is pure. You should cultivate for yourself, pratice for
yourself, and accomplish for yourself the enlightenment of buddhahood."
--Huineng
[1]
The most important aspect of sitting posture is the shape of the spine. This starts at the base, tilting the pelvis and thus the spinal column slightly forward, and then lifting up and back with the head until the shoulders are directly above the hips. This creates a natural inward curve in the lower spine, pushing the lower abdomen forward. Although this position is not ergonomically recommended for walking or standing, it does provide an excellent base for sitting erect. In this posture the diaphragm and internal organs are free and unobstructed. The belly should be soft and relaxed; if you have to contract your stomach or leg muscles to stay upright, try raising the cushion.
The rest of the body hangs from the spine and shoulder girdle. The shoulders are level and relaxed, it helps to roll them back so they rest in place naturally rather than tightening the upper back to avoid slumping forward and collapsing the chest. The center of the chest is raised and opened. The arms hang from the shoulders, keeping just enough energy in them to maintain the hand position. Over time, and with practice, this position becomes very comfortable. The posture requires very little effort, allowing one to devote all one’s attention to the meditation. The posture expresses the stillness and balance that it cultivates.
Posture
---Legs
> --Torso
---Hands and head
Breath
Bowing
Mind
Where
When