Date: 01/06/2024 01/07/2024
Location: Star Ocean Meditation Center
Teacher: Sara
Sitting Meditation
The Refined Mastery of the Seven-Section Sitting Posture
The core of the seven-section sitting posture is to refine the body step by step, stabilizing the spine, smoothing the breath, and balancing strength so the body reaches its natural point of equilibrium in meditation. By understanding and adjusting each section, overall stability becomes stronger, making meditation deeper, steadier, and more effortless.
1. What Is the Seven-Section Sitting Posture?
The seven-section sitting posture divides the body into seven key segments from bottom to top, aligning them one by one to create a natural and stable posture for long meditation sessions. Through progressive adjustment, excessive force and misalignment are reduced, allowing the body to support itself efficiently.
2. The “Core Foundations” of the Seven Sections
1.Stable pelvis: A slight forward tilt with grounded sit bones.
2.Upright spine: Natural extension from sacrum to neck.
3.Relaxed shoulders and neck: Shoulders drop, neck softens.
4.Lifted head: A gentle upward extension without stiffness.
5.Relaxed hands: Rest naturally on legs or abdomen.
6.Knees grounded: A firm lower base preventing sway.
7.Full-body integration: A continuous line of stability from base to crown.
3. Main Benefits of the Seven-Section Posture
1.Reduced physical pain: Proper posture lowers back pain, neck tension, and numbness.
2.Deeper breathing: A stable structure allows breath to become naturally deep and steady.
3.Enhanced concentration: Physical stability supports mental stability.
4.Longer sitting duration: Less fatigue enables more sustained meditation.
5.Better energy flow: A clear central axis strengthens vitality.
4. Ways to Practice the Seven-Section Posture
1.Adjust from bottom to top: Focus on one section at a time.
2.Use cushions: Helps the pelvis find a stable angle.
3.Refine shoulder and neck alignment: Avoid lifting or leaning forward.
4.Observe the breath: Let it remain natural and unforced.
5.Integrate the whole posture: Sense the body’s unified stability.
5. Facts About the Seven-Section Posture
Must the seven sections be perfected at once?
No. They develop naturally through gradual practice.
What if the body feels stiff?
Loosen expectations—relaxation comes first, alignment follows.
Is cross-leg sitting required?
No. Chair sitting can also follow the seven-section principles.
Conclusion
The seven-section sitting posture guides the body from base to crown into a stable, aligned state. With segmented refinement and gentle awareness, the body becomes lighter and more centered, allowing meditation to deepen and unfold with ease.
