The Seven-Point Meditation Posture of Vairocana
is the principal meditation posture taught in Tibetan Buddhism for cultivating calmness, clarity, focus, and meditative stability.
1. Legs – If possible, sit in the vajra posture (full lotus). If your health or flexibility does not permit this, it is perfectly acceptable to sit in the half-lotus posture or in a comfortable cross-legged position. The aim is stability and comfort.
2. Hands – Rest the hands in the meditation mudrā: place the right hand on top of the left, with the palms facing upward and the tips of the thumbs lightly touching. Rest the hands four finger-widths below the navel.
3. Back – Keep the spine straight, like a stack of coins or an arrow. An upright posture helps maintain focus, alertness, and calmness and allows the breath to flow naturally.
4. Shoulders – Keep both shoulders level and relaxed. Allow them to settle naturally without tension.
5. Head and Chin – Slightly lower the chin while keeping the neck long and the head balanced comfortably.
6. Eyes – Keep the eyes gently open and let your gaze rest naturally on a point about four to sixteen inches in front of you. Do not focus on anything in particular or allow the eyes to wander. The tip of the nose and the navel should be aligned in a straight line.
7. Tongue and Mouth – Let the tongue rest lightly against the upper palate just behind the front teeth. Keep the lips and jaw relaxed, and breathe naturally without forcing the breath.
Maintaining this posture helps bring calmness, clarity, and stability to both body and mind, providing an ideal foundation for meditation.