The Buddha taught that the body is the physical backbone of the mind. Relations between them are similar to the relationship between the glass and it contained water. If you put the glass on the edge of a table or on an uneven surface, the water, and possibly shed. But if you put the glass on a flat surface, the water in it will remain completely motionless.
Similarly, the best way to allow the mind to calm down is to take a stable pose. Wise Buddha gave instructions on how to align the body in a balanced way so that the mind was both relaxed and cheerful. Over the years, a balanced position became known as the Seven-Limb posture Vairochana - one of the manifestations of the Buddha, who represents the enlightened form.
The first paragraph of this position is to create a sustainable foundation for the body. It is this: if you can cross your legs so that each foot rested on the opposite hip. If you can not do this, simply put one foot on the opposite thigh and the other leave from another hip. If this position is for you, too, is not convenient, you can simply cross your legs. You can even sit comfortably in a chair, put your feet exactly The second point - lay your hands under the belly just below the navel so that the back part of one hand lying in the palm of the other. No matter what hand is on top of another, and you can alternate them during practice, if, for example, for a long time, the lower brush is getting higher. In addition, you can simply put the brush on his knees with his hands down.
The third item - leave a small gap between the arms and torso. In the classical Buddhist texts, this third option called "keep your hands like the wings of a vulture" which could easily be mistaken for an indication of outstretched blade, as if you were a bird of prey.
In fact, when I was teaching in Paris, one day strolling in the park and saw a man sitting on the ground with crossed legs and shoulders are constantly moving back and forth.
When I passed him, he noticed that I was a monk (it's hard not to notice the red clothes) and asked me: "Do you meditate? "
I replied: "Yes. Do you have any problems? "-" Yes, in general, no.
We stood there a moment, smiling at each other - after all, Paris was a nice sunny day - and then he said: "I very much like meditation, but one instruction is literally driving me crazy."
Naturally, I asked him what kind of instruction.
"This position of the hands" - he replied, slightly embarrassed. "Really? And where did you learn meditation? "From the book" - he said.
Then I asked him what the book says about the hand position.
"It said that the need to keep your hands like the wings of vulture" - he replied and started to move his shoulders back and forth, as when I first walked up to him. After watching what he flapping "wings", a couple of seconds, I asked him to stop.
"Let me tell you something to say - I continued. - The real purpose of this precept is that between your arms and body was no more space to the chest was open and relaxed and you could freely and breathe normally. If you watch for travelers neck - which is not easy, as the vultures usually fly away when approaching people - you'll see that between the wings and the rest of the body is always a small space. That's what really means this precept. No need to clap your hands. In the end, you just meditate, and do not try to fly. "
The purpose of this element of physical postures - to find a balance between his shoulders, that one was not lower than the other and at the same time the chest was opened and allowed to breathe freely. Some people have very big hands or very large trunk, especially if they have spent much time in training in the gym. If you belong to this category, then do not bother, artificially maintaining the space between the arms and body. Just let his hands placed in a natural way so as not to compress the chest.
The fourth paragraph postures for meditation - keeping your spine as straight as possible, or, as mentioned in classical texts: the "direct as an arrow." But here is just as important to find the right balance. If you try to sit too upright, then the result will recede, and your whole body will tremble under the strain. Many times I watched it with students who are too concerned about the fact that they had a perfectly straight spine. On the other hand, if you allow yourself to slouch, it almost certainly will compress your lungs, breathing difficulties, as well as various internal organs, which can be a source of physical discomfort.
The fifth point - evenly distribute the weight of the head on his neck, not to put pressure on the trachea, and not too recline back so as not to compress the cervical spine, consisting of seven small vertebrae at the top of the spinal cord, it is vitally important for the transmission of nerve signals from the lower parts body to the brain. When you find the right position, you probably notice that your chin tilted toward the throat a bit more than usual. If you've spent long hours sitting at the computer, slightly tossing his head back, then you will immediately feel far more comfortable you will be, if you make this minor amendment.
The sixth point concerns the mouth, which should allow to remain in a natural, relaxed state, so that the teeth and lips were slightly parted. If possible, let the tip of the tongue gently touch the sky directly behind the front teeth. Do not force the language to touch the sky, just let him lie quietly there. If the length of your tongue can not touch the sky without stress, no worries. The most important thing - to allow the language to rest naturally and relaxed.
Seventh paragraph meditative pose concerns the eyes. Most people start to meditate, it is more convenient to keep your eyes closed. So it is easier to let the mind settle down and experience the feeling of peace and serenity. In the beginning it is normal. However, I very early learned that keeping your eyes closed, it's easier to get used to the artificial feeling of serenity. Therefore, in the end after a few days of practice is better to meditate with open eyes, to keep fit, clarity and mindfulness. This does not mean you have to stare in front of you without blinking. Just let your eyes remain open, as they usually are during the day.
In fact, Seven-Limb posture Vairochana - a set of general guidelines. But most importantly - to find themselves their own middle ground consisting of a balance between tension and relaxation. After all, meditation - is an individual practice, and we are all different. The goal is to find a way to watch your mind, which would be suitable for you.
There is also an abridged version - two-part posture, which can be used when inconvenient or impossible to sit in a more formal seven-pose.
Instructions are very simple: just keep your spine straight, and the rest of the body - as can be freer and more relaxed. Two-part posture is very helpful during the day, when you engage in daily activities such as driving a car, walking down the street, buying food or cooking dinner. This posture is in itself almost automatically creates a feeling of relaxed awareness, but the best thing about it is that when you take it, no one even notices that you meditate at all!
on the floor. The main thing - to create a physical base, which will be both comfortable and stable. If you feel pain in the legs, you can not relax your mind, because he is too busy these painful experiences. That's why there are so many options for this first item.
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