About Meditation

Meditation posture

It is a good idea to become accustomed to sitting in the posture of Buddha Vairochana.

When we practice meditation we need to have a comfortable seat and a good posture. The most important feature of the posture is to keep our back straight. To help us do this, if we are sitting on a cushion we make sure that the back of the cushion is slightly higher than the front, inclining our pelvis slightly forward. It isn’t necessary at first to sit cross-legged, but it is a good idea to become accustomed to sitting in the posture of Buddha Vairochana. If we can’t hold this posture, we should sit in one which is as close to this as possible while remaining comfortable.

The seven features of Vairochana’s posture are:

  • 1. The legs are crossed in the vajra posture (they cross each other). This helps to reduce thoughts and feelings of desirous attachment.
  • 2. The right hand is placed in the left hand, palms upwards, with the tips of the thumbs slightly raised and gently touching. The hands are held about four fingers width below the navel. This helps us to develop good concentration.
  • 3. The back is straight but not tense. This helps us to develop and maintain a clear mind, and it allows the subtle energy winds to flow freely.
  • 4. The lips and teeth are held as usual, but the tongue touches against the back of the upper teeth. This prevents excessive salivation while also preventing our mouth from becoming too dry.
  • 5. The head is tipped a little forward with the chin slightly tucked in so that the eyes are cast down. This helps prevent mental excitement.
  • 6. The eyes are neither wide open nor completely closed, but remain half open and gaze down along the line of the nose. If the eyes are wide open we are likely to develop mental excitement, and if they are closed we are likely to develop mental sinking.
  • 7. The shoulders are level and the elbows are held slightly away from the sides to let air circulate.

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Meditation for Relaxtion - CD

Meditation for Relaxation - CD

This audio CD provides a simple introduction to meditation for anyone who wants to learn to meditate. It offers easy to follow guided meditations to relax body and mind. Also available as an MP3 download.

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All quotations from Geshe Kelsang Gyatso's books copyright The New Kadampa Tradition - International Buddhist Union, all rights reserved worldwide. For more information on Geshe Kelsang's books visit Tharpa Publications.