STQI Downtown Toronto School
Your Journey to a Strong Mind and Body
These seated positions are some of the more common positions of the Shaolin Seven Points Sitting Meditation. There are many different ways to be seated. Try these first to see if they will work for you. You can even lie down on your sides with one hand propping the head up and the other resting on the thigh. What is important is that you find what suits you best now. You can always work your way towards other seated positions.
Find something to sit comfortably on. There are many types of meditation pillows.
The one shown here is called a Zafu pillow and it is filled with buckwheat hulls. It’s soft and malleable. You can move the buckwheat around to create the most comfortable seating arrangement. If you want additional seating height then you can fill it with more buckwheat or stack multiple pillows.
If you are sitting on a chair, you can still sit on a cushion as it will help keep your back straight.
The Full Lotus seated position is the best method for keeping the back naturally straight without requiring a cushion to elevate the torso.
The disadvantage of this position is that it requires the most flexibility in the hip and knees.
To get into this position, pull one foot and place it onto the other thigh. Then pull the other foot on the other thigh.
Never force your legs into this position as it can lead to serious injury. Instead, work to it slowly by practicing the Half Lotus seated position.
The Half Lotus seated position is a great method for keeping the back naturally straight although you will need to slightly elevate your torso by sitting on the edge of a cushion.
This position requires some flexibility in the hip and knees.
To get into this position, pull one foot and place it on the other thigh.
It is good practice with both foot position as it will balance the flexibility in your legs.
It this position is uncomfortable, you can try spreading your legs further apart and then slowly work them closer together over weeks and months.
The Cross-Legged seated position is another common method and is a good way to change things up when you are practicing multiple sessions.
In order to keep your back straighter and avoiding back strain, you will need to elevate your torso by at least two to three inches or more, with a cushion.
This position requires little flexibility in the hip and knees.
It this position is still uncomfortable, you can use the Kneeling seated position.
The Kneeling seated position is good for those that lack hip flexibility, and is also good way to change things up when you are practicing multiple sessions.
It’s easy to keep the back straight in this posiiton but will be a problem if you lack flexibility in the knees or ankles.
You can make this position more comfortable by placing a pillow your shin and ankles.
Posted by Master Dao on Sunday, January 03, 2021
The traditional form of the Eight Brocades Qigong is a Soft Moving Meditation exercise and sets the foundation for many other Shaolin qigo... [more]
Posted by Master Dao on Saturday, February 13, 2021
and a Special Shaolin Tai Chi Gentle Fist Demonstration by Master Dao Chinese New Year is an important time for Chinese people. We get toget... [more]
Posted by Master Dao on Wednesday, November 15, 2023
Participate with Master Dao in this Recorded Shaolin Chan Dao Meditation Workshop The written blog about Wisdom for this workshop can be found here: ... [more]
Posted by Master Dao on Monday, April 11, 2022
The ideas of peace and happiness are important for a fruitful life. They are both closely related to mental health and often discussed together, yet these a... [more]
Posted by Master Dao on Monday, June 28, 2021
What is Anxiety? Anxiety is a feeling of 'worriness' resulting from uncertainty. Some major sources of anxiety are social (expectations and judgements from soc... [more]
Posted by Master Dao on Tuesday, January 05, 2021
These seated positions are some of the more common positions of the Shaolin Seven Points Sitting Meditation. There are many different way... [more]
Posted by Master Dao on Thursday, December 31, 2020
Many people will reflect upon 2020 and decide it was a turbulent year. And as we look forward to 2021, there appears to be much uncertainty. ... [more]
Posted by Master Dao on Monday, February 15, 2021
What is Stress? Stress is an uncomfortable emotion that can accumulate and significantly drain your energy. Stress comes from pressure to meet an expec... [more]
Posted by Master Dao on Monday, February 06, 2023
Poor self-esteem can be debilitating due to a lack of confidence. It causes stress and anxiety. It can prevent you from making decisions in a timely manner or goin... [more]