Meditation Posture
The Seven-Point Mediation Posture of Vairochana
The recommended traditional sitting posture for meditation, particularly within Tibetan Buddhism is called the Seven-Point Posture of Vairocana [va ro’ chana’] is . For practitioners of Tantra, this is indispensable and the description below is the ideal or optimal posture. Outside of tantric practice, it can be adjusted to suit each person’s physical capabilities. Fostering a stable, clear, and intense mind to enhance one’s meditation practice is the main goal of this posture.
Sit in the lotus position. The full lotus position involves crossing the legs while sitting on the ground with the top of each foot resting on the opposite thigh. If that is not achievable, the next best is the half lotus, or only one foot resting on the opposite thigh. The conventional cross-legged position is also acceptable. Also, sitting on a raised cushion may ease lower body strain. You may even sit in a chair while practicing the other points of the posture. Pain and discomfort can overpower the mind and distract from the purpose of meditation, so get comfy!
Hands together under the navel. Place the right hand on top of the left with the palms turned upward and the thumbs lightly touching each other. Place them about four finger-widths under the navel.
Straight back. Keeping the spine naturally erect is perhaps the most important of the postural points. Naturally erect means maintaining a poised, alert posture, neither rigid, nor slumped. This posture enhances overall alertness during meditation practice and enables energy to move more freely through the body’s subtle energy channels.
Shoulders spread like the wings of a vulture. The shoulders should be spread slightly back (like the wings of a vulture), not slumping forward. Again, this helps to foster an alert, attentive mind, rather than one that is distracted or dull.
Chin slightly lowered. This point is an extension of the principle of keeping the spine erect. Note that the chin should be tucked slightly down toward the neck, rather than jutting forward.
Mouth relaxed (tongue on the palate. As our mind and body both relax in meditation practice, increased saliva can be generated, causing us to swallow more frequently, which is another distraction to meditation. Touching the tip of the tongue to the palate just behind the front teeth reduces the saliva flow and the distraction that goes with it.
Eyes (not closed/not open). Meditating with the eyes open is preferred, as trying to meditate with closed eyes can promote drowsiness or a wandering mind. One’s gaze should be directed slightly downward, following the bridge of the nose, and without any fixated object of focus. Eye movements left or right should be avoided; however, the gaze may be raised or lowered, depending on one’s mental activity level. If the mind is overly active, adjust the gaze more downward; if the mind is dull or sleepy, raising the gaze tends to counteract that condition.
Master Kamalashila states in his Stages of Meditation (Bhavanakrama), a text written for the Tibetans instructing the Indian tradition of gradual meditation, is worth memorizing:
“Then, they should seat themselves on a comfortable seat, either in the full lotus posture of Vairochana or the half-lotus posture. Their eyes should not be open too wide, nor too tightly closed, but focused on the tip of the nose. Their body should not be bent forward or backward, but kept straight, and their attention turned inwards. Their shoulders should rest evenly, and the head should not be tilted back or forward or to either side. The nose should be in line with the navel. The teeth and lips should rest in their natural state, and the tongue should touch the upper palate. Inhalation and exhalation should be just barely discernable, gentle, soft and natural, without undue noise, effort or agitation.”
