Date: 06/14/2025 06/15/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
The Principle of “Balanced Relaxation and Effort” in Meditation
The principle of “not too tight, not too loose” is essential in meditation and reflects the Buddhist Middle Way. Meditation cannot rely on forceful effort nor on careless looseness. Maintaining balance allows the body and mind to settle naturally and deepen the practice steadily.
1. Meaning of Balanced Relaxation and Effort: Awareness in the Middle Way
1. Not too tight: awareness is gentle and unforced
Meditation is not achieved through tension but through soft awareness.
2. Not too loose: awareness is steady and clear
It must not drift into dullness or drowsiness.
3. Middle-path awareness: firm yet soft
Neither grasping nor letting go—simply balanced.
2. Signs of Imbalance: The Two Common Extremes
1. When awareness is too tight
Controlled breathing, tense muscles, furrowed brows, agitation.
2. When awareness is too loose
Drowsiness, wandering mind, unclear breath sensations.
3. Both extremes obstruct meditation
Tightness creates restlessness; looseness creates dullness.
3. Balanced Relaxation in the Body: Stable Yet Soft
1. Stability: an upright posture
A straight spine forms the foundation for steadiness.
2. Relaxation: release unnecessary tension
Relax shoulders, abdomen, and facial muscles.
3. Firm without stiffness, soft without collapsing
Like a tree standing tall with gentle, flexible branches.
4. Balanced Relaxation in the Breath: Natural and Unforced
1. Do not control the breath
The more natural the breathing, the calmer the mind.
2. Do not neglect the breath
Stay aware of the sensations without forcing.
3. As breath becomes subtle, meditation deepens
Subtle breath emerges naturally from balance, not effort.
5. Balanced Awareness of Thoughts: Neither Suppressing Nor Following
1. Do not suppress thoughts
Suppression tightens the mind.
2. Do not follow thoughts
Following them leads to distraction.
3. Simply acknowledge
Recognizing a thought is already awareness.
6. Techniques to Maintain Balanced Awareness
1. Use a gentle smile
A subtle smile softens tension.
2. Remind yourself: “Gently knowing”
Encourages soft, steady awareness.
3. Relax on the exhale
Let each out-breath release effort.
4. Return gently when scattered
Returning is part of the practice.
5. Release tension when too tight
Relax the face and shoulders; breath will adjust naturally.
7. The Benefits of Balanced Relaxation and Effort
1. The body feels grounded and relaxed
Less tension allows longer sittings.
2. The mind becomes bright and steady
Awareness is continuous yet gentle.
3. Meditation deepens naturally
Balance leads to stability and calm progression.
Conclusion
Meditation is not about force nor about passivity—it is about finding the natural balance between relaxation and effort.
When awareness remains neither too tight nor too loose, the mind becomes free, clear, and deeply settled.
This balanced middle-path approach is the key to profound and sustainable meditation practice.
