Sitting

Assume a comfortable position on a meditation cushion or stool, or on a chair. Use a cushion, either on the floor or your chair, that is slanted so the back is slightly higher than the front of the cushion. This will incline your pelvis forward and provide better support. When sitting on the floor with a cushion, you may do so in a full or partial lotus position, or you may cross your legs. If this position is painful, it may be more comfortable to use a meditation stool or higher cushion. Sitting on the stool and placing one's legs under it in a simulated kneeling position is the usual position. If sitting on a chair, place both feet flat on the floor about a foot apart.
   
To sit in a lotus position, sit on the cushion and place the top of your left foot on your right thigh. Next, place your right foot on your left thigh to form a stable seat. The back and shoulders should be erect but relaxed. If this is too difficult, as it is for many people, try the half lotus position, in which you raise only one foot onto a thigh, and rest the other under the opposite thigh. Or sit cross-legged. Please remember that it is not necessary to force yourself to sit in an unfamiliar position that is too physically demanding.
   
Try to determine whether your discomfort is simply the result of sitting still in a different position from what you are used to, or due to taking up a position that is just too difficult or painful. It is more important to focus on subduing our pointless, wandering thoughts than on subduing bodies that are not used to sitting in unfamiliar ways.
 
Hold your hands on your lap with the back of the right hand resting on the palm of the left hand, and with thumb tips slightly raised and lightly touching. Eyes may be lightly closed or slightly open. If you feel drowsy when your eyes are closed, open them slightly. Posture is very important, so sit upright comfortably without slumping or leaning forward. Hold the head at a slight downward tilt with the chin pulled in just a little. In this position, begin chanting “Amituofo” aloud or silently.
    
Breathe in through the nose, pulling the air down into the deepest part of the lungs while distending the diaphragm and then slowly breathe out through the nose. Breathing should be natural. Try to use your diaphragm to pull the air deeper into your lungs instead of breathing shallowly. In silent chanting, the tip of the tongue lightly touches the back of the upper teeth, and teeth and lips are held as usual. Shoulders are level and elbows are held slightly away from your sides.
    
If you are not yet accustomed to such practice and experience discomfort such as leg cramps, slowly move your legs into a position in which you are more comfortable. It is best to keep initial sessions short: ten to fifteen minutes. Sessions may be gradually lengthened as you become more used to the practice. It is better to do a short period of chanting than not do it at all. You may use walking or bowing to calm both mind and body before you begin your sitting. Continue your chanting as you vary the physical forms of practice.

related post:  Walking

Source Of Information:
《Going Home To The Pure Land》, by Venerable Wuling, translated by J.C.Cleary, published by Pure Land College Press in 2010, distributed by: Persatuan Penganut Agama Buddha Amitabha Malaysia, 90 & 92, Jalan Pahang, Gombak, 53000 Kuala Lumpur, Malaysia.)
*** The information provided above does not contain personal opinion of this blog.