Chapter 9 - Before, During And After The Sitting

1. Before the Sitting

1.1 Arrange offerings before Buddhist images; if offerings are already on the altar, one may simply add rice or water into the mandala or offering cups. Light candles and offer incense. Prostrate three or five times to the holy images. Pray for progress in meditation and a smooth session.

1.2 Repeat the Four Boundless Minds three times, thereby reminding oneself that the ultimate goal of Buddhist meditation is the well being of all sentient beings:

• May all beings be happy and in possession of causes leading to happiness!
• May all beings be free from both suffering and causes leading to suffering!
• May all beings be inseparable from the joy of the Dharma, which is ultimately free from any suffering!
• May all beings be free from the duality of attachment and antagonism, and abide in the liberation of equanimity!

1.3 Stop thinking about anything other than the present objective as set by the meditation practice. Be mindful of impermanence and view anything that comes to mind as in the distant past, dead and forgotten. Be fully aware of the lack of concentration and peace in one"s mind and consequently desire to devote oneself to the practice, understanding that this is worthwhile and will lead to inner peace.

2. During the Sitting

2.1 The ideal posture is called the Seven Points Posture of Vairocana and consists of the following elements:

1. Sitting cross legged with the soles facing upward and each foot resting on the other thigh (this is called the full lotus posture).
2. Back straight.
3. Shoulders extended naturally.
4. Chin pressing the neck to straighten it. (Do not thereby become tense.)
5. Both palms facing upward and resting in one"s lap, with the right palm on top of the left one and the two thumbs touching each other. (This is called the Mudra of Dhyana.)
6. Tongue touching the upper palate, just behind the front teeth.
7. Eyes half open, looking downward in a natural manner.

To assume this posture one follows the seven points above in the given order. This posture is considered ideal for meditation because later when one is able to sit in meditation for a lengthy period this posture becomes very stable and comfortable. The palms and thumbs are connected in such a way so that when one enters the meditative state the inner air will flow through and then one feels that the two hands are merging into one.

In order to teach my sons the full lotus posture I observed the way I crossed my legs and analyzed it into a sequence of three steps; when my sons were instructed in this sequence they learned to sit cross legged in no time, therefore, I will describe the sequence below for my readers:

1. While sitting on the carpet with the left leg half bent and the left ankle not far away from the right knee, pull the right foot toward oneself and place it on the left thigh with the sole facing upward.
2. Lower the knee of the right leg so that it is as close to the carpet as possible (this is the key condition which facilitates the ease of next step).
3. Pull the left foot in and place it on the right thigh.

Of course, one may switch systematically the left and right side in the above sequence and obtain an equally valid posture. In fact, depending on each individual"s physical make up, he will find one posture more natural and comfortable than the other. Therefore, one should experiment with both to find the more comfortable one.

When one assumes the sitting posture of simply resting one leg on top of the other (half lotus posture) the key point is to align the legs into one line. If one cannot assume even the half lotus posture, then one can sit in the usual manner with the legs crossed and the buttocks raised by a small cushion. (When one is not sitting in the full lotus posture, the reason for not using a small cushion to raise the buttocks is no longer there.)

2.2 Cover one"s lower body with a blanket or towel to protect the joints from cold, wind and moisture. Have a coat or blanket nearby to add on whenever one feels cold. During meditation one"s body temperature changes and one becomes more sensitive to changes in the atmosphere, therefore one needs to take these precautions.

3. After the Sitting

3.1 Stretch the right hand with the index finger pointing toward the right front, and stare at the tip of the index finger for five minutes. Then switch to the left side and do the same. These movements help one come out of the meditative state. Entering the meditative state is a gradual process; hence coming out of it should also be gradual.

3.2 Massage oneself or exercise a little while to help restore blood and inner air circulation. Then slowly get up from the seat.

3.3 After one has risen from the seat, walk slowly, preferably circumambulating clockwise, for at least fifteen minutes before one goes to the rest room or lies down to rest. While circumambulating chant a Buddha"s name or a mantra, and dedicate the merits to all sentient beings for their swift achievement of Enlightenment.