5. Meditation Posture

Episode 4.  Meditation Posture Physical Strength

This is a production of TheCEOMonk.com - the publisher of the book:  “A CEO, an Entrepreneur, a Tourist and the Monk.

For the mind to be still, the body must be strong and balance.  Four parts of the body that most affects balance of our posture during meditation are The face, the Neck and shoulder, spine, and the legs. 

The facial muscles reflects the internal tension inside the mind.   Over concentration causes the the eyes to squint and eye-lids to tighten.   Begin by relaxing the forehead and eyebrow.  Release the tensions by relaxing the muscles around the eyes .  Relax the cheeks by putting a slight smile on the lips. Allow the jaws and teeth to slacken and hang loose

The neck keeps the head upright bearing 10-12 pounds of its weight.   If not balanced, it could exert up to 50 pounds force on the neck.  Adjust the position of the head to a perfect balance point where the head is not too forward and not too backwards - a point where the eyes is looking straight ahead.  With a balanced neck, the shoulders could drop into a slope, reducing excess tension on the shoulder blades and the chest.

The spine like the neck needs to be erect and upright.  Not leaning too far back or forward. When our spine is balance, the mass from the upper body would feel weightless on the spine.  One way is to thrust the stomach and chest slightly forward while pulling back the shoulders creating a gentle S-shape on the spine.  This would support the body better than leaning on a wall or the back rest of a chair.

Finally, fold the legs in a cross legged position with one leg over the other (right leg over the left or the other way round).  Sit on a firm cushion about 1-3 inches thick.  Allow the folded part to the legs to lay flat on the floor outside of the cushion.  This is also called the semi-lotus position.  This posture distributes the weight of the body evenly across the points of contact with the ground, providing a good balance.

Now that you are a mediation posture, let’s begin our meditation.

Take a few deep breathes to center yourself. Bringing your mind into the center of your abdomen.

Very slowly and gently, allow your eye lids to touch without squeezing them too tight.

Bring your consciousness to the breath. Gently breathing in and our - slow and deep.  In and out. In and out.

Feel that you are at the center of your abdomen, the control center of the mind. 

Maintain the mind here. You may imagine a crystal ball sitting in the middle of the abdomen.

And the gentle sound of a mantra coming from the center of the crystal ball…..Clear and bright. Clear and bright. Clear bright.

Continue Breathing and noticing the gentle rising of the abdomen with each breathe.

Sense the outline of your body, sitting in perfect posture. Relaxing the muscles as you scan your body starting from the head to your toes.  Feeling the muscles of the face relaxed. Balance the head on the neck and shoulders, straighted spine,  relax the chest and the abdomen. Scan and relax the arms the way to the tips of the fingers.  Relax the muscles on the buttocks, thighs, calves, foot and all the way to the toes.   Relax completely feeling no tension on every single strand of muscle.  You may shift your body weight on the cushion by gently rocking forward and backward, continuously finding that perfect point of balanced where the weight disappears.

Breathing in and out.  Feeling light and soft.

Imagine the outline of your body beginning to soften against the background. Almost dissolving into a faint line, feeling like it is hollow and empty. Like an empty vessel or a helium balloon.  experiencing a sensation of lightness and emptiness.  Continue to stay this way, balanced, light, empty and hollow.

Every breath brings the mind comes back to the Present, at the center of the abdomen.

feeling peaceful, safe and balance. No need to go anywhere, just being here. Let it be, let it go.  Continue to stay like this.. comfortable, light. Simple . Empty.  Balance. Now. Here. relax.