Sitting
Assume
a
comfortable position on a meditation cushion or stool,
or on a chair. When sitting on the floor or on a chair,
use a cushion that is slanted so the back of the cushion
is slightly higher than the front. Ergonomic chair
cushions are ideal for this. This will incline your
pelvis forward and provide better support. When sitting
on the floor with a cushion, you may do so in a full or
partial lotus position. If this is painful or too
difficult, you may cross your legs or use a meditation
stool or higher cushion. Sitting on the stool and
placing one’s legs under it in a simulated kneeling
position is the usual position. If these positions are
still too difficult, you may simply sit on a chair,
preferably one that has a straight back, and which
provides good support. Place the soles of both feet on
the floor about a foot apart.
To sit in a lotus position, sit on the cushion and try
to place the top of your left foot on your right thigh.
Next, place your right foot on your left thigh to form a
stable seat. The back and shoulders should be erect but
relaxed. If this is too difficult, as it is for many
people, try the half lotus position, in which you raise
only one foot onto a thigh, and rest the other under the
opposite thigh. Or, sit cross-legged. Please remember
that it is not necessary to force yourself to sit in an
unfamiliar position that is too physically demanding. It
is more important to focus on subduing our pointless,
wandering thoughts than on subduing bodies that are not
used to sitting in unfamiliar ways.
Put your hands on your lap with the back of the right
hand resting on the palm of the left hand, and with
thumb tips slightly raised and lightly touching. Eyes
may be lightly closed or slightly open. If you feel
drowsy when your eyes are closed, open them slightly.
Posture is very important, so sit upright comfortably
without slumping or leaning forward. Hold the head at a
slight downward tilt with the chin pulled in just a
little. In this position, begin chanting "Amituofo"
aloud or silently.
Breathe in through the nose, pulling the air down into
the deepest part of the lungs while distending the
diaphragm and then slowly breathe out through the nose.
Breathing should be natural. Try to use your diaphragm
to pull the air deeper into your lungs instead of
breathing shallowly. In silent chanting, the tip of the
tongue lightly touches the back of the upper teeth, and
teeth and lips are held as usual. Shoulders are level
and elbows are held slightly away from your sides.
If you are not yet accustomed to such practice and
experience discomfort such as leg cramps, slowly move
your legs into a position in which you are more
comfortable. It is best to keep initial sessions short:
ten to fifteen minutes. Sessions may be gradually
lengthened as you become more used to the practice. It
is better to
chant
for a short period than not chant at all.
You may use walking or bowing to calm both mind and body
before you begin your sitting, but continue your
chanting as you vary the physical forms of practice.
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