Universe: Correct posture & breathing in meditation

Before I explain the correct posture and breathing technique for meditation, I would like to touch upon the correct environment for your practice. For the beginner, the setting in which meditation takes place is important. Once we have developed certain experiences, then external factors have very little effect. But generally speaking, the place for meditation should be quiet. When we meditate on single-pointedness of mind, then we need a completely isolated place, one with no noise.

It is equally important to clean the environment in which you are performing the meditation. You clean it not just for mundane reasons, but also to induce a psychological effect of greater mental clarity. As Po-to-wa, one of Atisha’s principal disciples, said, “Once a meditator has reached an advanced level, every action that he performs can become a stimulus for his practice.” So, when you clean the place, think of it as a reminder that what actually has to be cleaned is the mind.

To maintain the correct physical posture during meditation, the meditation seat should be slightly raised at the back, because that helps reduce tightness. Sitting in vajra (cross-legged) position is very difficult, but if it causes no pain, then that is the proper way. Or you can sit in half-vajra or in Arya Tara’s posture (right leg extended out, left leg folded in a meditative posture), which is very comfortable. In the correct hand mudra, or gesture, the back of the right hand rests in the palm of the left hand, and the two thumbs stand up and touch one another, forming a triangle. The triangle has a tantric significance, symbolising the realm of truth, the reality source, and also inner heat at the navel.

The arms should not touch the body. The head is slightly bent down, the tip of the tongue touching the palate, which prevents thirst and drooling when the meditator engages in deep, single-pointed concentration. Lips and teeth should be left in their natural position, eyes looking at the tip of the nose. As for the position of the eyes, at the beginning it might give you a clearer visualisation when they are closed, but in the long run, this is not good; you should not close your eyes. Visualisation is done on a mental and not a sensory level. If you train yourself to meditate with open eyes, you will not lose the mental image you are meditating on. On the other hand, if you train yourself and become used to meditating with closed eyes, you will lose the mental image the moment you open them.

During meditation, your breathing should be natural. You should not breathe violently or too gently. When you are in a fluctuating state of mind, like when you are angry or have lost your temper, then it is good to bring back calmness by concentrating on breathing. Just count the breaths, completely forgetting about anger. Concentrate on breathing and count in/out “1, 2, 3” up to 20. At that moment when your mind concentrates fully on breathing, the breath coming and going, the passions subside. Afterward it is easier to think clearly.

Since all activities, including meditation, depend very much on the force of intention or motivation, it is important that before you begin to meditate, you cultivate a correct motivation. However, motivation should not be influenced by the concern for perfection and happiness of the samsaric life alone. The correct motivation is the altruistic attitude.

— As told to Rajiv Mehrotra