How to Sit Like a Zen Master
Sit down, preferably on any cushion., Keep your spine straight, erect, but not rigid., Swing slightly to the left and right, then forward and back like a pendulum., Put your hands in your lap, the first knuckles of the middle fingers resting on top...
Step-by-Step Guide
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Step 1: Sit down
Your knees should be lower than your hips (whether you sit in a chair or cross-legged). , Draw the chin in slightly. , You should come to rest with your center of gravity at a point about two or three inches below your navel.
Try to push the top and back of your head upwards so there is strength in your neck. ,,, Full deep breaths (from the bottom of the belly) are best, but don't force anything.
Count your breath from one to ten.
Exhale on the odd numbers.
Inhale on the even numbers. , Concentrate on being in-the-moment. , These are natural.
If you find yourself becoming distracted by your thoughts then the problem is likely your posture.
Ensure the spine is erect and the body weight is centered at a point two or three inches below the navel. ,, You will immediately notice your lack of concentration when you forget counting or repeating the same number several times. -
Step 2: preferably on any cushion.
So = Exhale.
Ham = Inhale.
It is a Sanskrit meaning "I AM THAT"
- If you observe your breath and the natural sound of your breathing air flow, you might hear this sound like a very silent natural whisper.
You unconsciously speak SANSKRIT saying "I am part of the creation." = So HAM -
Step 3: Keep your spine straight
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Step 4: but not rigid.
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Step 5: Swing slightly to the left and right
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Step 6: then forward and back like a pendulum.
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Step 7: Put your hands in your lap
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Step 8: the first knuckles of the middle fingers resting on top of each other
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Step 9: thumbs touching lightly.
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Step 10: Your tongue should just touch the roof of your mouth behind your top incisors.
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Step 11: Breathe.
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Step 12: Watch your breath and your posture.
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Step 13: Pay no attention to any outside thoughts that arise.
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Step 14: Repeat daily.
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Step 15: Start counting your breath
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Step 16: when ever you inhale until you reach 10
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Step 17: then start again with 1.
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Step 18: Use a small yet powerful mantra like SO-HAM
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Step 19: or HAM-SO depending how you like to start (same thing in the end.)
Detailed Guide
Your knees should be lower than your hips (whether you sit in a chair or cross-legged). , Draw the chin in slightly. , You should come to rest with your center of gravity at a point about two or three inches below your navel.
Try to push the top and back of your head upwards so there is strength in your neck. ,,, Full deep breaths (from the bottom of the belly) are best, but don't force anything.
Count your breath from one to ten.
Exhale on the odd numbers.
Inhale on the even numbers. , Concentrate on being in-the-moment. , These are natural.
If you find yourself becoming distracted by your thoughts then the problem is likely your posture.
Ensure the spine is erect and the body weight is centered at a point two or three inches below the navel. ,, You will immediately notice your lack of concentration when you forget counting or repeating the same number several times.
So = Exhale.
Ham = Inhale.
It is a Sanskrit meaning "I AM THAT"
- If you observe your breath and the natural sound of your breathing air flow, you might hear this sound like a very silent natural whisper.
You unconsciously speak SANSKRIT saying "I am part of the creation." = So HAM
About the Author
Mark Ferguson
Committed to making hobbies accessible and understandable for everyone.
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