This is the second day of this July 2024 seven day sesshin. Before we go back to the letters of Zen Master Yuanwu, I thought this might hit on some of the main points of posture sitting posture. I say this because as recently as just a few years ago, I realized how helpful it is to sit on the on one sit bones, sit bones of these two bones, up at the front of the buttocks. He's sitting on the sit bones creates this pelvic tilt, the base of the very base of the spine it's hard, I realized that I spent many years sitting half lotus, and sometimes full lotus, in sesshin. And I was not sitting on this on my sit bones. And so there was wasn't the best base. You got to get the base right at the very bottom. I think of a tall building, gotta get the foundation solid. We sit at the at the front third of the cushion. If you sit with that pelvic tilt, sport forward and the sit bones, then the vertebrae all stack up like poker chips all the way up. I mean, ideally, everyone has. I don't know how many how many people have a perfect back, I don't know. But you're less likely to have middle back or upper back problems if you get that lower the base of the spine right. And I think is for most people, it's hard to sit on the sit bones, if you're sitting in a in a half lotus or Lotus even possibly quarter lotus position have become very fond of the Burmese position. I had to adopt it after an injury and meniscus surgery. But now I just really see the value of it. It's called we called the Burmese because it's the posture most widely used in Burma or Myanmar, it's where the both feet are on the mat in front of you are tucked under. Neither foot is up at all, they're both the ankles are both on the on the mat. I know that for some people, even this relatively easy, cross legged posture is still too difficult for one reason or another and may have to sit seiza sit on your knees. But you can still sitting on sitting on the knees straddling a cushion, you still want to get that bad pelvic tilt and then the head position when I have the head drawn back, like a drawer. So the back of the neck is against the collar if you can, some people have a bit of a of a stoop and may not be able to do that. But if you can, to keep that chin drawn in, I had a took a yoga class once where what he said matches perfectly with the traditional Zen sitting posture which is it says if you're holding a an orange or a tangerine under your chin now the chin is is not up at all. When that chin rises, then it just sucks thoughts into the mind. So be sure not to lift the chin but it also is not good to lower it to dip the chin. Again it's it's drawn in, not down not up and drawn in the back of the neck against the collar, the back of the neck stretched up, lengthen the back of the neck lengthen.