Neo Zen Dinamico
... a vision of the true human potential is becoming reality ...
ZAZEN INSTRUCTIONS
Sit erect on the forward third of
your cushion or chair (use a straight back chair with small cushion). If you’re
sitting on the floor (and on mat!) you may cross your legs into
the half-lotus, full-lotus, or “Burmese position”. In the half-lotus position
place your left foot on your right thigh, with the right foot tucked under; in
the full-lotus position, the legs are crossed with the feet placed on the
opposite thigh. In the Burmese position, the feet are crossed one in front of
the other on the floor. Another posture to use on the floor is seiza (J.)
This is sitting on your knees with a zafu (large round cushion) between
the feet to support the body. This style is particularly easy on the back (but
may be rough on the knees and feet). In a chair, be sure that the feet are
directly under the knees and that the knees are about shoulder width apart.
What’ s important in all of the postures is that the body be stable, well
supported and that the weight be balanced on the three major points of contact -
the two knees (or feet) and the butt.
Sit upright! Really extend the spine up from the tailbone, with the chin tucked in slightly. Sway gently from side to side, coming to rest at the still-point of balance. The centre of gravity will be in the lower abdomen. The body should be well aligned - not leaning to the either side, front or back. Let the chest be open and the belly relaxed. In this posture the breath should be able to flow easily, free of any restriction. This is very important - so loosen that belt and pop the top button if need be ( loose clothing is the best thing for sitting ). Upright, balanced and at ease —this is how to practice Zazen.
Place your hands left over right (actually, non-dominant over dominant) with palms facing upward. The tips of the thumbs touch very lightly, thus completing a forward facing oval. The sides of the little fingers are nestled against the lower abdomen about two inches below the navel. You may be able to feel your breath with the side of your hands.
Keep your eyes open (at least a little) and your vision “parked” a few feet in front of you. Allow the eyes to relax and your vision to defocus. Keeping the eyes open really helps to maintain your presence of mind and an upright posture as well.
Place the tongue behind the teeth, swallow, and with mouth closed, breathe through the nose. lf nasal breathing is a problem for you, then just do the best you can and don’t be bothered about it.
Bring
your attention to the breath and just follow along. Start by taking a few deep
breaths and then let the natural rhythm of your breath take over - trust the
body. With an attitude of passive interest, sit very still and pay attention to
the ebb and flow of your breath... sometimes deep, other times shallow;
sometimes slow, others quick. See what actually happens here! Whenever your
attention is kidnapped by a distraction (any of the infinite flavours thereof
)... just come back to your breath. Skip the criticizing and commentary — just
return to the breath, again and again and again. Use the breath as a vehicle to
the moment!
When you’re finished with the period of “sitting”, allow a smooth transition to your regular activities. Sway a little from side to side, then stretch your legs before standing up. Take your time.
Practice Zazen some each day. Regularity is far more
important than “large doses” - so, 10 or 15 minutes a day
is a great start. Remember that this is a practice of “presence” -
extended periods of pointed concentration take time to develop.
Just do the best you can. Above all else, be patient and friendly with yourself and keep on keeping on.
Bodhidharma
meditation