The Benefits of Sitting Meditation and Prostration to the Buddha

When practicing seated meditation with legs crossed, first arrange the legs properly and prostrate before the Buddha while sitting cross-legged, with movements performed extremely slowly. The body forcibly presses down on the legs, making it easier for the qi channels to pass through them. Once the qi channels pass through, the legs become supple. By prostrating while sitting cross-legged in this manner, since attention is focused on the act of prostration rather than on the legs, one does not feel leg pain. Originally, your conscious attention was on the legs, but during cross-legged prostration, you shift all your attention to each movement of prostration. Once the attention shifts, you no longer feel the leg pain.

Because the legs are forcibly pressed down and cannot move, the mind also becomes calm and stable. The qi channels pass through more quickly, the legs soften faster, and gradually the pain is no longer felt. The same applies to the waist. When you forcibly prostrate while sitting cross-legged, you cannot feel the waist pain either. Through continuous prostration, the qi channels open, the waist becomes supple, and the entire body softens. In the future, when you sit in meditation again, the body will not suffer discomfort, the legs will not hurt, the waist will not ache, and the duration of meditation will naturally lengthen.

When prostrating while sitting cross-legged, prostrate slowly, very slowly, anchoring all attention to the movements of prostration. The slower, the better; the slower, the better. With attention concentrated on the prostration movements, the mind will focus without scattering or wandering thoughts. Once the mind quiets down, the qi channels circulate, the body feels comfortable, and both body and mind are subdued. During seated meditation, the mind easily settles. Using this practice to tame the legs, subdue the waist, and pacify the scattered mind is highly effective. During prostration, when the entire body is pressed against the prostration mat, the two tendons along the back are fully stretched, allowing the body to expand. This facilitates the passage of qi through the Governor Vessel at the back. Once the qi channels begin to move, pathogenic qi is easily expelled, leading to physical health.

During cross-legged prostration, the body’s slow movements guide the qi channels to flow along their proper pathways within the body, continuously unblocking acupoints and channels. This makes the body flexible and healthy, eliminating ailments and hidden afflictions. As the tendons lengthen, the body becomes light and supple, and the mind becomes pure. Lengthened tendons remove many illnesses and contribute to longevity. The method of cross-legged prostration shares the same principle as practicing judo or yoga: all make the physical body relaxed and supple, the mental state gentle, thereby promoting physical health and longevity.

When you prostrate while sitting cross-legged, you can stretch the two tendons along the back. The slower you prostrate, the more thoroughly the tendons are stretched and lengthened. Once lengthened, the body becomes supple. If the body is never exercised or moved, it becomes stiff. Stiffness essentially means the tendons are shortened. Shortened tendons restrict bodily functions and diminish vitality.

During cross-legged prostration, not only are the back tendons stretched, but also the neck tendons are extended, followed by the hip tendons, and then the tendons of both legs. Once the tendons are stretched, the legs become supple, and the waist becomes flexible. When first beginning to sit, the body may feel stiff because the tendons are contracted and not yet opened, causing pain during meditation. Persist in practice for a period, and it will improve. Especially as one ages, it becomes even more essential to cultivate both body and mind. Stretching the tendons in all parts of the body makes it supple and vibrant, and the mind easily quiets down. While subduing the body, the mind gradually becomes subdued as well.

During prostration, mental focus is crucial. Concentrate the mind on each movement of prostration, maintaining a constant inner knowing-awareness: clearly and lucidly knowing what one is currently doing, without distracting thoughts. Then, whether walking, standing, sitting, or lying down, hold this knowing-awareness without letting go, maintaining one-pointed concentration. With stable concentration in motion, one can then investigate the huatou. Replace the object of inner knowing with a huatou—a phrase or a critical phrase—suspended in the heart-mind. Carry this huatou while walking, standing, sitting, and lying down. When doubt arises, investigate the huatou. One day, this may lead to enlightenment and awakening. This is a crucial method for cultivating concentration, known as moving meditation (dongchan). May it benefit all, enabling early realization of the Way.