Settling the body: starting actions and the full lotus posture

Settling the body comes first. The Teacher advises training the posture thoroughly for at least a month before moving on to the next step, and making the first sitting at least 30 minutes long.

Before sitting

• Bow to the Buddha at least three times, then press your palms together and recite the name of Shakyamuni Buddha three times.
• Silently make a vow of three attitudes: revere the Buddha and the sages, love all living beings, and keep a humble heart.
• Lay the cushion flat, thin enough to keep out damp and ease the pain.
• Wear loose clothing, choose a quiet place, avoid a draught blowing from behind, and do not sit when your stomach is too full.

Sitting in the full lotus

Place the left foot on the right thigh and the right foot on the left thigh. The Teacher advises the full lotus rather than the half lotus. If the joints are weak or the tendons stiff, you may place a folded cloth under the left ankle, but not too thick.

Posture

• Keep the back straight without tensing, and the shoulders relaxed.
• The head is slightly bowed, not tilted.
• The hands rest one on top of the other, palms up, the two thumbs lightly touching.
• The elbows are slightly out, not pressed against the hips.
• The tongue touches the upper teeth and the mouth is naturally closed.
• The eyes are open, looking down at a point ahead.