The third written exercise is to e-mail me your root instructions or the checklist that you use to properly align your body at the beginning of a sitting. I’ll give you an example soon of what your root instructions or what your checklist may look like.

Root instructions are usually a short sequence of directions that each spiritual path recommends in how to position your body so that you will have good alignment with a minimum amount of muscle tension. If you do not have any specific root instructions, then you may have a checklist of how to position your legs, your hips, your spine, your arms, and your head.

Most often, root instructions are not a secret. There can be general root instructions that are given in a meditation that is open to the public. And there may be more detailed root instructions given only to people on your path. Sending me the general instructions will greatly help me.

In sending me this written exercise, don’t violate any loyalty to your path. If your root instructions are only for initiates/members of your path, then do not send me the instructions for members only. This written exercise helps me greatly to know how to specifically help you to better apply your root instructions or your checklist.

If you do not have any root instructions from a specific path, you probably have a checklist of how to make sure that you’re sitting properly at the beginning of your sitting meditation. After reading the following example, you’ll know more about what I’d like you to write in this written exercise.

The following is an example of general instructions that are given to the public from a particular path. On this path there are also more detailed instructions that a person receives when they begin to formally study this path. When these general instructions are given, everyone is sitting in a chair. There are no cushions or kneeling benches provided.

Here are the general instructions, as well as I can write about them, from a particular path:
• If you can sit without your back not against the back of the chair, do so.
• My feet are flat on the floor.
• My hands are at the junction of your thigh and abdomen.
• My chest out.
• My stomach (abdomen) in.
• My shoulders are back.
• My chin parallel to the ground. (My chin is not going up or going down).
• My eyes are focused at the spiritual eye.
• I now relax any tensions in my body.
• I sit still.
• I make commonsense adjustments as needed during my sitting.

This is a good example of what your root instructions or what your checklist may look like. What you write can also look different from this.

To e-mail me your written answer, you can click here to e-mail me your root instructions or to e-mail me your checklist. You need to send me these answers by 8 am of the day of the lesson. If you send me these answers, I'll bring a print out of what you wrote.

How Your Answers Apply To The Posture Lesson
Everybody is given the same instructions both in a public group meditation and in a group meditation that is with initiates/members only. The ability to sit well for an hour or more varies greatly with the people attending the meditation. Every person has the same instructions. The ability to keep applying these instructions while sitting upright and comfortably varies greatly during an hour or more of sitting. The instructions are a guide in how to be in good alignment with a minimum of muscle tension during your sitting meditation.

My intention in this three and a half hour lesson is for you to improve your ability to sit in good alignment with minimal muscle tension during longer times of sitting. Many people can be sitting during meditation for years and still struggle with their posture or with tension/pain. And it’s usually the same struggles that they have year after year after year. This should give the person a big clue that they’re continuing to not do something correctly. If you’ve read the testimonials, you know that many people who have struggled for years are now sitting much more comfortably in good posture for long periods of time.

This posture lesson for sitting meditation is your opportunity to find out what’s been missing for you to have good alignment with minimal muscle tension during your longer times of sitting meditation. A little bit off during a longer sitting can cause you trouble. Two or three parts of your body improperly participating during a longer sitting can cause you even more trouble. If you have no severe physical limitations and if you’re having any trouble during longer sittings, this lesson will help you to sit in good alignment and to be more comfortable.

If I know your root instructions or your checklist, I can help you more to narrow the gap between what your instructions say and having you more correctly apply those instructions. When you send me your instructions or your checklist, no one else will read it. Shortly after the lesson begins, I’ll ask everyone to close their eyes. I’ll ask you to raise your hand if I can refer to some parts of your instructions or to your checklist as the lesson goes on. If you do not want me to refer to your root instructions, then don't raise your hand.

I will not be reading the list of your root instructions for everyone to hear; unless you want to share them with the other people. You’ll get a better feeling of allowing me to address your specific root instructions or your checklist as the lesson goes on.

Here is an example of what I may say during the lesson that refers to your root instructions: “Right now your chin is lifting up. Your root instruction/checklist tells you to have your chin parallel to the ground.” If you don't give me permission to refer to your root instructions, then I'd still be able to help you correct your chin position, though you may not tie this correction closely to how to improve on a particular direction within your root instructions.

To e-mail me your written answer, you can click here to e-mail me your root instructions or to e-mail me your checklist.

Click here to return to the previous page about what to bring to the posture lesson and the three questions to answer.