The Benefits of Sitting in Meditation and Worshipping the Buddha

When practicing sitting cross-legged, first arrange your legs properly, then bow to the Buddha while sitting cross-legged, with extremely slow movements. When the body forcibly presses the legs down, the qi channels can more easily pass through both legs; once the qi channels pass through, the legs become supple. When bowing to the Buddha cross-legged in this way, because the attention is on the movements of bowing and not on the legs, you cannot feel the leg pain. Originally your mind's attention was on your legs; when bowing cross-legged, you transfer all your attention to each movement of the bow. Once the attention is transferred, you no longer feel the leg pain.

Because the legs are forcibly pressed and cannot move, the mind also becomes stable, the qi channels pass through more quickly, and the legs become supple more quickly; gradually you no longer feel pain. The same is true for the waist: when you forcibly bow cross-legged, you cannot feel the waist pain either. As you keep bowing, the qi channels open up and the waist becomes supple, and then the whole body softens. Later, when you sit in meditation again, the body will not feel uncomfortable, the legs will not hurt, the waist will not hurt, and your meditation time will be extended.

When bowing to the Buddha cross-legged, bow slowly, very slowly, tying all your attention to each movement of the bow. The slower the better, the slower the better. With attention concentrated on the movements of bowing, the mind will become concentrated, without distraction, and will not wander into random thoughts. Once the mind settles down, the qi channels circulate and the body feels comfortable; body and mind are thereby subdued, and when you sit in meditation, the mind can easily become calm. Using this practice to tame the legs and tame your own waist and body, and to subdue your scattered mind, is extremely effective. When bowing, press the whole body against the bowing cushion, and the two tendons along the back will be fully stretched; the body is stretched out, making it easy for the qi channels to pass through the Governing Vessel (Du Mai) along the back. Once the qi channels start moving, it becomes easy to expel diseased qi, and the body becomes healthy.

When bowing to the Buddha cross-legged, the slow movements of the body can lead the qi channels to run through the body along the pathways they should follow, continually opening up the body's acupoints and channels, making the body supple and healthy, and eliminating illness and hidden ailments. In this way the tendons are lengthened, the body becomes relaxed and supple, and the mind becomes pure. Once the tendons are lengthened, many illnesses can be removed, and it also promotes longevity. The method of bowing to the Buddha cross-legged works on the same principle as practicing judo or yoga: all can make the material body relaxed and supple and the mind gentle, thereby bringing health and longevity.

When you bow to the Buddha cross-legged, you can stretch open the two tendons along the back. Bow slowly; the slower you bow, the more thoroughly they are stretched, and the more the tendons can be lengthened. Once lengthened, the body becomes supple. If you never exercise or move the body, it becomes stiff. What is called stiffness is really just shortened tendons; when the tendons are short, bodily functions are restricted and vitality is lost.

When bowing cross-legged, you not only stretch the tendons of the back, but even the tendons of the neck are extended; then the tendons of the hips are stretched, and then the tendons of both legs are also stretched open. Once the tendons are stretched open, the legs become supple and the waist becomes supple too. When you first begin sitting, the body may be entirely stiff, because the tendons are all contracted and have not been stretched open, so sitting in meditation feels painful. Persist in practicing for a while and it will be fine. Especially when you are somewhat older, you must all the more cultivate your body and mind, stretching open the tendons in every part of the body; then the body becomes supple and full of vitality, the mind can easily settle down, and while subduing the body, the mind is also gradually subdued.

In bowing to the Buddha, the mental attention is very important. Concentrate the mind on each movement of the bow, with a constant inner awareness that knows what you are currently doing—clear and distinct, lucid and plain, without stray thoughts. Then, whether walking, standing, sitting, or lying down, carry this awareness without letting go; with single-minded undistracted focus and firm samādhi in motion, you can then investigate the huatou. Replace the object of the mind's awareness with the phrase of a huatou, suspending it in the mind, carrying the huatou whether walking, standing, sitting, or lying down. When questioning doubt arises, you can investigate the huatou, and one day you will be able to see your true mind and attain enlightenment. This is a very important method of cultivating meditative concentration, called Chan in motion (dhyāna in movement). I hope it can benefit everyone and help you realize the Way soon.