Meditation simplified – lesson 4 Sitting posture
What about the two hands? Put the hands naturally down in front; pulling towards your body with the back of the right hand resting on top of the palms of the left hand.
The tongue should be curled upwards with the tip of the tongue resting on the top of the mouth just like when we say the alphabet ‘L’. When the saliva gathers at the base of the tongue you may swallow it. The mouth should be closed as we do not want saliva to trickle down.
What about the eyes? The eyes should be half closed focusing on the tip of the nose. Alternatively, the eyes can be closed but there is higher risk of falling asleep when the eyes are closed.
Breathe normally through the nostrils. When sitting meditation begins, the breathing will be noticeably coarse but over time the breath will become subtle until you don’t notice it. Do not breathe through the mouth.
What about the ears? Don’t follow external sounds; listen within. The idea of meditation is to be focused and not be distracted by environment such as the sound of a truck passing by or people talking nearby. Listen within.
During meditation, the practitioner should remain still and avoid fidgeting, scratching, swaying, twitching, blinking, grinding of teeth; any movements even on the subtlest level. These physical movements are signs of scatteredness when the practitioner should be focused in the work of meditating.