The Posture Of Presence

Over the last year, I’ve been thinking about how my posture affects my mental focus — and how something so simple can bring me back to a more centred feeling.

I first noticed this in my Aikido practice. If I lean too far forwards, it not only affects my balance but also reveals something subtle inside — an intention to throw my partner from a dualistic state of me versus you, rather than moving in space as one. When intention becomes too strong, I tip forward mentally and physically. My partner can sense this imbalance and can reverse the technique simply by remaining centred. Their stability, both physical and mental, exposes my lack of it.

Once I realised how much posture affected my training, I started experimenting with it in everyday life. Just a simple practice of maintaining balance in each moment.

What I immediately found is that posture keeps me present. I notice the littlest things more — the smallest details of daily life feel joyful in a way I hadn’t experienced before. It’s something beyond happiness — an immense joy that comes from simply being here.

I also seem to have more time for people, or at least it feels that way. And if I catch myself rushing somewhere not listening with full attention to a conversation, I simply regain my posture and this brings me back to the present moment.

I have no idea how or why it works, but it seems to work beautifully. My curiosity led me to look into posture more deeply, to see if others had noticed the same effect. It turns out I wasn’t imagining it — both traditional practices and modern research show that posture has a surprisingly powerful influence on attention, mood, and presence.

Zen practitioners have focused on posture for centuries. Sitting upright, balancing the spine and head, and letting the body settle naturally creates a quiet, alert awareness. When the body slumps, the mind dulls. When the body strains, the mind agitates. The sweet spot is effortless balance.

Nondual practice echoes the same idea. Leaning forwards reflects grasping. Leaning back expresses avoidance. Collapsing downward shows resignation. A centred posture, by contrast, communicates openness and non-resistance. It allows us to meet the moment without pushing or pulling.

Science now confirms what these traditions have long known. Balanced posture supports clearer thinking, reduces stress, and improves mood. When the body settles, the nervous system calms — and awareness stabilises.

Across traditions, posture isn’t just how we hold the body — it’s how we hold the moment. When we align physically, something inside aligns too. Breath deepens, thoughts soften, and we stop resisting reality.

This simple practice of returning to posture brings clarity, patience, and a joy that arises for no reason at all. Perhaps posture is more than how we stand or sit. Perhaps it’s how we meet the world.