Dhamma Letter No. 95

Satipatthana 19: Kayanupassana 10: The posture 2: Sitting posture1

1. Sitting position

Legs: Sit peacefully so that your legs do not overlap. If sitting is uncomfortable, sit on a chair and place your feet on the floor so that they are comfortable. Those who need a cushion use it appropriately.

Eyes: Close gently.

Hands: Place them on your lap or place your palms on top of each other in front of your lower abdomen. Leave them as they are comfortable for you.

Waist & spine: Push your back slightly forward and straighten your spine so that you stand straight.

2. To observe: sitting with touching

Recognize the sensations in your body while you are sitting. When you sit down, you become aware of sitting and touching through the physical sensation of touching buttocks the floor/chair.

3. Notice the body:

Observe each part of the body or the whole body

4. To observe breathing:

Observe where your breathing starts, goes through the entire process of breathing, and where and how it ends. Recognize one's breathing state as it is without any intention or control.

If the in-breath is long, we know it is long, and when it is short, we know it is short. If the exhalation is long, we know that it is long, and when it is short, we know that it is short.

Observe the entire process of breathing in this way.

We recommend that you re-read the breathing observations introduced earlier. (Dhamma Letter No. 87, 88, 91, 92, 93)

• Practical implementation method:

I would like you to apply the observation method of the body, and practice it. For those who are starting to practice for the first time, or if it is difficult for the mind to adhere to their body, they can increase their concentration by noting them in the language at every moment for recognition. (example : 'I am sitting.'--> recognize as ‘sitting’, 'My buttock is touching on the floor'--> recognize as ‘touching feeling’, 'my breathing is short.'--> recognize as ‘short’ ...) For those who find it difficult to note in the language every movement, they just need to re-recognize the detailed perceptions in their mind. (Dhamma letter No. 94)

To be continued…

May you cultivate your Sati continuously!

May you achieve the Samma-Sati through vipassana meditation!

with Metta,

Ayyā Kosallā
Edited by Euna Bonovich 

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If you have any questions related to dhamma & meditation, please feel free to ask. You can reach Ayya Kosalla directly at Bhikkhuni.Kosalla@gmail.com . 

법에 대한 질문이 있으신 분은 위의 이메일 주소로 질문을 남겨주세요.

위빠사나명상의 마음관찰에 대한 논문을 한글 원본으로 읽고 싶으신 분은 클릭해서 다운로드 받을 수 있습니다. (네이버에 PDF 첨부)

The Korean Dhamma Letter is here 담마레터.

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Buddha Sāsanaṁ Ciraṁ Tiṭṭhatu! 
May the Buddha’s teachings last a long time!

​Bhavatu Sabba Sotiṁ ca Maṅgalaṁ ca!!  
May everyone be led on the path of peace and blessing!!

Sādhu Sādhu Sādhu !