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Posture & Breath Fundamentals ⛰️

Proper posture and breath awareness form the foundation of effective Zen practice. These elements support both physical comfort and mental clarity throughout your meditation journey.

📏 Establishing Good Posture

The Seven-Point Posture

  1. Base of Support: Stable triangle (two knees + sitting bones) or stable foundation (feet on floor for chair)
  2. Spine: Naturally erect, following natural curves without forcing
  3. Shoulders: Relaxed and even, not pulled back or hunched forward
  4. Arms: Hanging naturally with hands resting comfortably
  5. Head: Balanced on spine, chin slightly tucked, crown reaching toward sky
  6. Eyes: Softly closed or gazing downward at 45-degree angle
  7. Mouth: Lips lightly closed, tongue resting naturally

Sitting Options

Floor Sitting:

  • Half or full lotus (if flexible)
  • Burmese position (both feet on floor)
  • Seiza (kneeling with cushion support)

Chair Sitting:

  • Feet flat on floor
  • Back away from chair back if possible
  • Hands on thighs or in lap

Comfort First

Choose the position you can maintain with least adjustment. Discomfort distracts from meditation.

:wind_face: Natural Breathing

Key Principles

  • Don't control the breath - observe its natural rhythm
  • Choose one location - nostrils, chest, or belly
  • Notice qualities - temperature, depth, smoothness
  • Use as anchor - return attention here when mind wanders

Common Breathing Practices

Simple Observation: Just notice breath without changing anything

Breath Counting: Count exhalations 1-10, then repeat

Breath Coordination: Eventually coordinate with walking meditation

❓ Troubleshooting Common Issues

Physical discomfort: Adjust position immediately, use props, try chair Breathing feels forced: Step back to just noticing, don't control Can't find comfortable position: Experiment with different options over several days Sleepiness: Check if you're practicing when tired, adjust posture

Continue to Day 1 to begin practice.