The Best Pose for Sitting Meditation

We spend most of our lives in one of the four primary poses: Sitting, Standing, Walking, or Lying Down. Traditionally it is said that while all of these are suitable for the practice of mindfulness, sitting is the best for cultivation, especially for beginners. Sitting provides a middle way between the relaxation of lying down, and the wakefulness of standing and walking.

Sitting meditation is the primary practice of mindfulness — it prepares our minds to deal with our daily experiences in a healthy way. We often say it’s like “going to the gym” for our minds.

The 7-points Sitting Posture comes from the East Asian Buddhist tradition, more specifically, from the Tibetan Mahamudra teachings — but it’s versions are used in practically all East Asian Buddhist monasteries. It’s very useful for us, because it’s a great summary of what to watch out for when we are sitting in meditation. It’s traditional name is the “7-points Vairocana Posture” — Vairocana is the name of the Buddha that represents the potential of mental purity within all of us. When we sit in this pose, we are bringing out the best within us — our potential of wisdom, compassion, mindfulness — Buddhahood.

The 7 Points:

1. Eyes: closed, or half-open, gazing straight ahead. Keeping the eyes closed is best for beginners, as it leads to less distractions — but it can also make us more prone to getting drowsy. Try what works for you the best.

2. Face: peaceful, looking slightly down, chin tucked in. Try to bring a gentle smile to your face, to communicate peace and serenity to your mind.

3. Back: straight, but not tense, for easy breathing. This is perhaps the most important point of all. A straight spine is healthy, and it doesn’t only facilitate better breathing, but it also embodies a sense of dignity. Whenever we are sitting, walking, standing, or lying down, it’s always best to practice mindfulness with a straight back.

4. Legs: crossed, or if on a chair, firmly on the ground. Traditionally it is said that sitting cross-legged is the best, and it is also our experience that it’s easier to focus the mind in this pose. There are several variations of this: Lotus, half-lotus, simple cross-legged, Burmese-style — do what feels best. However it shouldn’t be forced, and if it doesn’t feel good, just meditate sitting on a chair (even traditional depictions show certain Buddhas meditate in this way). If you do this, plant your feet firmly on the ground, and sit half-way on the chair, so you don’t lean back, but keep a straight back at all times.

5. Hands: resting in the lap, right on left, thumbs touching; or on knees. The first one is called “meditation mudra”, it’s a hand position that is traditionally said to enhance concentration.

6. Shoulders: even, relaxed, and spread out, like wings. They should be gently dropped, completely at ease, without any tension.

7. Mouth: closed, with the tongue resting against the palate (the inner roof of the mouth).