Date: 04/06/2024 04/07/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Correct Sitting Posture: A Detailed Guide to the Seven-Point Posture
The Seven-Point Posture is a classical meditation posture used in Buddhist and contemplative traditions to stabilize the body, balance the breath, and calm the mind.
1.The Importance of the Seven-Point Posture
A stable body creates a stable breath, and stable breath creates a stable mind.
This posture is not merely symbolic—it is an anatomical and energetic alignment that supports deep meditation.
1.Brings the body and mind into balance
Proper alignment reduces tension and promotes clarity.
2.Prevents pain and fatigue during meditation
Correct structure avoids unnecessary strain and discomfort.
3.Cultivates inner steadiness
When the posture is firm, the mind naturally becomes calm and grounded.
2.The Seven Points Explained
1.Legs: Full or Half Lotus (or a stable alternative)
Full Lotus: Each foot rests on the opposite thigh—most stable.
Half Lotus: One foot on the opposite thigh, the other on the floor.
Alternatives: Cross-legged or chair sitting if needed.
Key point: A stable base supports the entire posture.
2.Hands: Meditation Mudra or Resting on the Thighs
Traditional mudra: Left hand on top of right hand, thumbs gently touching.
Alternatively, hands may rest naturally on the thighs.
Key point: Hand placement gathers and settles mental energy.
3.Spine: Upright and Naturally Aligned
The spine is straight but not stiff.
Imagine a thread gently lifting the crown of the head.
Key point: Straight spine allows energy and breath to flow smoothly.
4.Shoulders: Relaxed and Open
Avoid hunching or tightening.
Shoulders gently widen and soften.
Key point: Relaxed shoulders open the chest and support deep breathing.
5.Tongue: Lightly Touching the Upper Palate
Tongue rests behind the upper front teeth.
Prevents dryness and reduces swallowing.
Key point: A settled tongue harmonizes the breath and mind.
6.Eyes: Half-Open with a Soft Gaze
Not fully closed (to avoid drowsiness).
Not fully open (to limit distraction).
Gaze directed gently downward.
Key point: Soft eyes create a soft mind.
7.Head and Neck: Chin Slightly Tucked
Chin angled slightly downward.
Head aligned vertically above the spine.
Key point: Proper alignment keeps awareness awake and steady.
3.The Overall Effect of the Seven-Point Posture
1.Physical stability
2.Smooth and natural breathing
3.Fewer distractions
4.Stronger focus
5.Increased calmness
6.Easier entry into deep meditation
This posture is a supportive structure—not a restriction.
Conclusion
Correct Posture Is the Gateway to Stillness.
Posture is more than appearance—it is the foundation of calm and clarity.
When the Seven-Point Posture is established, the body becomes stable, the breath becomes smooth, and the mind naturally settles into stillness and insight.
