The first step in meditation is correct physical posture. We commonly describe this in terms of a sevenfold physical posture called the "Seven Points of Vairocana." The position of one's body has a very direct and powerful effect on the state of one's mind.
There is a very strong connection between body and mind. At the subtle level, body consists of the outer and inner forms. The outer form is our physical body, and the inner forms are the channels and prana. It is said that if the body is straight or erect, the channels are straight; and if the channels are straight, then the wind-prana flows straight. When the channels and prana are straight, then mind becomes balanced, calm, and clear. So having a correct and upright posture causes one's mind naturally to come to rest in a state of tranquillity or peace.
Preparation Of The Meditation Seat
First, one prepares a comfortable seat, consisting of a flat meditation mat, and a small round or rectangular cushion to go on top of the mat. The actual size, form and materials composing the cushions depend on what is comfortable for your particular body. The proper seat is extremely important.
1. Posture Of The Legs
The first posture discussed is the position of the legs. Either of two main postures are preferred. First, the most common posture, is sitting cross-legged with one foot just in front of the other, in what is called the "bodhisattva's posture." This posture is depicted in paintings of Tara and others. Second, the more demanding posture is called the "vajra posture," often referred to in the west as the "lotus posture," in which the feet are placed on the opposite thigh. This posture is depicted in paintings of Vajradhara and others.
2. Posture Of The Eye Gaze
The second posture is the gaze of the eyes. The eyes are neither opened wide, nor closed. The eye lids are half-lowered, and the gaze is angled slightly downward in the direction of the tip of one's nose. The reason for this is that if one's eyes are wide open, and one is looking outward, then one's mind will tend to follow visual perception. On the other hand, if one's eyes are closed, one tends to become dull. This posture describes a happy medium between the two extremes of gaze.
4. Posture Of The Shoulders
The fourth posture is to keep the shoulders even and relaxed. One refrains from sitting with one shoulder higher than the other. Both shoulders should be the same height.
5. Posture Of The Head
The fifth posture is bending or slightly hooking the throat, which actually straightens the back of the neck, but not to an excessive degree. The chin is tucked in slightly.
6. Posture Of The Mouth
The sixth posture is slightly opening one's mouth and leaving some space between one's upper and lower sets of teeth--enough that, if one had to, one could breath through the mouth. The mouth is not clamped shut.
7. Posture Of The Tongue
The seventh posture is to place the tongue so that the tip or front of the tongue touches the palate.
8. Posture Of The Hands
The placement of the hands is not part of the seven postures, but a few alternatives are taught. In the "gesture of meditation," one hand is placed palm upright in the other one, which is also palm upright. Alternately, the hands may be placed palm downward on the legs just behind the knees.
