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打坐初期，不少人会遇到身体带来的困扰，腰酸腿疼，不能久坐。这往往和坐姿不当有关。
In the early stages of
sitting meditation, many people may experience physical discomfort, such as
back or leg pain, and may find it difficult to sit for long periods of time.
This is often related to improper posture.![]()
佛教修行中，最理想的坐姿是双跏趺。趺指脚背，即脚背交叉叠放在大腿上，也叫双盘。但这不是谁都能坐得了，且难以持久。In Buddhist practice,
the ideal sitting posture is the “full-lotus position,” where both insteps of
the feet are placed on the opposite thighs, also known as the “cross-legged
position.” However, not everyone can sit in this position, and it may be
difficult to sustain for a long time.
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如果身体柔韧性不够，可以单盘。右足在左腿上，为金刚坐；左足在右腿上，为如意坐。如果单盘都困难，还可以散盘。因为每个人的缘起不同，身体状况有别，不必强求。原则是身正且舒服，这样才能循序渐进。If the body is not
flexible enough, one can opt for a “half-lotus position.” The right foot can
rest on the left thigh (vajra position), or the left foot on the right thigh
(easy pose). If even the “half-lotus position” is challenging, an “easy pose”
can be adopted. Due to individual differences in physical conditions, there’s
no need to force yourself into a specific position. The key principle is to sit
with a comfortable and upright posture, allowing for gradual progress.坐垫要软硬适中，太软易塌陷，太硬则硌腿。此外还可加个上垫，有利于膝盖着地，使双腿形成稳定的三角式。尤其对初坐的人，上垫的帮助很大，否则容易后仰。对长期打坐且能双盘的，可根据自己的习惯选择。
The cushion should be of
moderate firmness – too soft can cause sinking, while too hard can cause leg
pain. In addition, placing an extra cushion under the hips can help the knees touch the floor,
stabilizing the legs in a triangular shape. This is especially helpful for
beginners, as it prevents them from leaning backward. Those who can maintain
the full-lotus position for longer periods of time can choose according to
their own preferences based on their long-term sitting experience.![]()
双手则环放在身前，右手叠放在左手上，拇指微微相抵，位置在脐下。此外，也可以把手轻搭在膝盖上。Place both hands in
front of the body, with the right hand resting on top of the left, and the
thumbs lightly touching, positioned below the navel. Alternatively, the hands
can be gently placed on the knees.
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此外，要脊梁正直。古人说坐如钟，就是像钟一样中正稳定。但这种直不是刻意绷紧身体，也不是平时所说的昂首挺胸，否则会使身体处于紧张状态。
In addition, maintain an
upright spine. The ancients likened the sitting posture to a bell, signifying a
state of centered stability. However, this uprightness is not achieved through
deliberately tensing the body, nor is it the same as the common notion of
“chest out and chin up,” which can lead to physical tension.
我们可以观想每节脊柱像积木那样，一块叠着一块，直立但没有具体的用力点。我们也可以通过深呼吸，把气缓缓送到丹田，感觉身体像打气般被撑起来。轮胎没气时会瘪下去，东倒西歪，充气后就会饱满端正。One can visualize each
vertebrae stacking up as a building block, each one resting on the other,
standing straight but without a specific point of exertion. Deep breathing can
also help guide the breath down to the dantian (the center of the body, one
inch below the navel), creating a sense of the body being inflated, much like
pumping air into a tire to make it round and full. Unlike a deflated tire which
slumps and tilts, an inflated tire appears firm and upright. ![]()
身体也要如此，不能前倾后仰，左右摇摆，也不能靠着什么。有人喜欢靠墙打坐，觉得靠着比较舒服，但靠着靠着就睡着了，那是休息而不是打坐。身正不仅体现了生命的庄严，也会使气血畅通，易于心的安定。
The body should not lean
forward or backward, sway from side to side, or rely on any support. While some
may prefer to meditate leaning against a wall for comfort, doing so may lead to
drowsiness, turning the practice into rest rather than meditation. A proper
posture not only reflects the dignity of life but also promotes the unimpeded
circulation of qi and blood, contributing to a calm mind.
版权所有：济群法师
Excerpted from:
The Essentials of Mindfulness Practice
By Master Jiqun
