Good morning everyone. Today i'm going to briefly introduce the
Seven-point Meditation posture. This is a very well-known
formal meditation posture. As obviously everyone can already see, I'm
sitting in the lotus meditation posture, with both of my legs
crossed. And you also can meditate with your
loosely-resting two arms like me. And if we would like to
do the formal meditation posture, first of all we can try to do
both legs crossed like a lotus, or we can do the single leg
posture; that's fine. So then later on you can try to relax your body and make
your spine upright. The spine is a central point
channel for our body, so it transports
the energy and the chi from the lower and the upper part of the
body. So we must make our spine
upright like a pine tree. And we also can do the two palm
(like me) meditation posture.
We can relax both shoulders; relaxed and balanced.
We do not do like that; we do not do like that.
We do not have uneven shoulders. We need to make both shoulders very
relaxed, open them comfortably,
and settle.
Now we go to our chin. Our chin must be a little bit straight, in
line with our central chain of the body. We do not hold the chin higher or lower;
that will be an obstacle for our energy to flow
smoothly in our body. Then inside our mouth we need to place our
tongue so that a little bit of the upper part touches the upper part
of the mouth, and this gentle touch will also
will balance our internal energy smoothly.
And we can focus our eyes downward at a 45 degree.
Focus on a single-point, or we can look straight ahead to focus on one single object.
Or we can do a closed-eyes meditation. With each different type of meditation,
the key point is we need to be aware.
Our awareness, for instance right now i'm sitting outside in a forest.
So I can put my eyes at 45 degrees; gently I can put my awareness toward
listening to the wind blowing in the forest.
I can also put my awareness on the birds singing in the forest.
This is song meditation.
we also can meditate by reciting the mantra, which we learned earlier.
You can recite the mantra inside of your mind by repeating slowly:
Om Ma Ni Pad Me Hum
Repeating slowly: Om Ma Ni Pad Me Hum So your awareness is fully focused on
mantra chanting.
And we can also meditate through smelling.
For instance, I'm sitting outside; you can put your awareness on the
smell of the flowers.
And we gently focus our awareness on smelling,
So each second, each moment, each activity we do
every day can be our meditation practice as long as we aware
of what our awareness is focused on.
So that's a brief introduction to the meditation posture.
I hope you can practice at home, practice at work, and even practice
when you take the subway.
When we practice our meditation posture as we
instructed earlier, we need to make our legs comfortable,
make sure our spine is upright and we sit like a lotus.
Our two arms and two shoulders are relaxed and balanced.
That's for the lower part of the body. Our tongue touches upward,
our eyes are at 45 degrees.
We fill with joy during our meditation,
and practice our compassion. These are some key practices
for the meditation posture. I hope you enjoy
for today, and I hope to see you next time.
Thank you