Previously, we mentioned that “experiencing bodily relaxation” is a technique that can remind us to practice even when not meditating. Because when you relax, your attention is on your body. At this moment, your mind is calm and focused. While it is calm and focused, the body is relaxed. This perfectly aligns with the two principles of our meditation practice: clarity and relaxation.
Although it’s important to relax, it doesn’t mean we shouldn’t exert any effort at all. There should still be a basic level of effort to support the body, which means doing everything with the least amount of effort necessary. We don’t need to use too much force to walk, work, or speak. When walking, use the least amount of effort; the same goes for working and speaking, but effort is still required. If we don’t exert any effort while speaking, our voice will be too soft, and others won’t be able to hear us. Therefore, I wish that I can still achieve the functions that I want my body to perform and do it in the most relaxed and effortless way possible. This is what it means to experience relaxation.
In addition, there is another technique to remind oneself to practice diligently which is to constantly pay attention to one’s demeanor. Everyone should have heard of the “Four Dignified Demeanors” – walking, standing, sitting, and reclining. There is a metaphor that elegantly describes these “Four Dignified Demeanors” : walking like the wind, standing like a pine, sitting like a bell, and reclining like a bow. When walking, it’s as if a light breeze passes by, floating lightly without any sensation or sound. When standing, one is as upright as a pine tree. When sitting, one is very stable and steady like a large bell placed on the ground in a temple, remaining motionless. When sleeping, one lies on the right side, with the hand placed above, knees bent forward, and the knee bones crossed without overlapping, akin to a bent bow.
However, modern people’s way of walking, standing, sitting, and reclining has gradually changed. Nowadays, people walk like a bell: when they walk, it sounds like a bell going dong, dong, dong… very loudly, and you can tell someone is coming by listening to their footsteps. Stand like a bow: their standing posture is skewed and curved. Sit like the wind: sitting as if blown by the wind, twisting and turning. Lie like a pine: stiff and straight, like a corpse. Of course, this is just an interesting metaphor I’ve learned.
The “Four Dignified Demeanors” were originally intended as standards for ordained monks to regulate their demeanors. Ordinary people do not need to adhere to such strict standards for demeanor as ordained monks do. We are just reminding everyone to maintain proper posture when standing, sitting, and walking, and at least to be aware of the weight of the steps. This is not just about maintaining an image; it is actually related to meditation. When our minds continuously pay attention to the state of our bodies, it is actually a method of helping us to calm and focus our minds. So, if we want to remind ourselves to use this method in our daily lives, we can start by adhering to these standards of demeanor.
Proper demeanor not only improves one’s image and aids in meditation, it is also very beneficial for physical health. Modern people not only sit for long periods of time, but their sitting posture is also quite poor, often characterized by slouching or hunching. When using computers, they look down or up for extended times, gradually accumulating injuries, such as misalignment of the spine, bones and muscles, causing the body to lean to one side, or leading to uneven shoulders, etc. These long-term damages become apparent during meditation in the Chan hall. As soon as one crosses their legs to sit, pain starts to emerge here and there. This is because the body has accumulated these injuries, and during meditation, as the body attempts to repair itself, the flow of Qi to the injured areas causes feelings of swelling, numbness, and pain. The extent of discomfort at this time is directly proportional to the extent of the injuries we have inflicted on our bodies. This is called “reaping what one sows.” The way we mistreat our bodies normally is the way our body mistreats us during meditation. Therefore, paying more attention to our posture while walking, standing, sitting, and reclining can serve as a good reminder for us to use the method constantly.
