Continuously tuning and maintaining the 7-point posture.
- To practice this method, simply place the body in an upright seated position.
- Using the list below, let the posture conform moment-to-moment with as many of these points as possible.
- Legs in the crossed, half-lotus or lotus position, left leg over the right leg. If this is not possible, then kneeling or seated in a chair with knees at or below the level of the hips.
- Hands forming the cosmic or bowl-holding mudra, palms up, the right hand placed flat on the left, near the stomach just below the navel, with thumbs touching lightly.
- Torso and spine kept straight, neither bent nor leaning forward. The lower back is not slumped, the breastbone is lifted so that the diaphragm can move freely.
- Shoulders settled and pulled back to open the torso, but without puffing out the chest. Shoulders, arms and hands are relaxed.
- Neck in a natural position, in line with the spine, with the chin tucked in slightly.
- The teeth should be slightly apart, the tongue gently touching just behind the upper teeth.
- Eyes open or partially open with a relaxed, spread out gaze.
- Simply maintain and tune the posture to keep it in line with the 7 points regardless of what thoughts, memories or impulses also show up. Resting in the posture becomes the practice.