#Zen bound inhalation full#

This mudra can take some time to feel natural, but in time it will. The cosmic mudra is powerful and helps to bring your attention inward. If you’re sitting Burmese, the mudra can rest on your thighs.

#Zen bound inhalation full#

The thumbs are lightly touching, thus the hands form an oval, which can rest on the upturned soles of your feet if you’re sitting full lotus. If you’re right-handed, your right hand is holding the left hand if you’re left-handed, your left hand is holding the right hand. The dominant hand is held palm up holding your other hand, also palm up, so that the knuckles of both hands overlap. The hands are folded in the cosmic mudra. Work towards letting your muscles be soft so there’s little or no tension in the body. The chin is slightly tucked in so that your neck is an extension of your spine and your nose is centered in line with the navel and you’re not leaning forward or backward. If you find your awareness going to your field of vision during meditation, just bring it back to your breath and, in time, sitting with your eyes open will become easy and natural. Rather than focusing on your field of vision, bring your awareness to your breath.

(If you have a cold, or some kind of a nasal blockage, you many need to breathe through your mouth.) Your tongue is pressed lightly against the upper palate, behind your front teeth, while your eyes are lowered, with your gaze resting on the ground about two to four feet in front of you. Breathe in a relaxed manner, not controlling or manipulating the breath, that is, breathe in the way that feels most effortless.ĭuring zazen, breathe through your nose and allow your mouth to be gently closed. An upright spine allows our breathing to be deep, easy, and natural. Keeping the back straight and centered, rather than slouching or leaning to the side, allows the diaphragm to move freely and the mind to find stability. This will form a tripod base that is natural, grounded and stable. We use a zafu, a small pillow that raises the pelvis and hips just a little, so that the knees can touch the ground. Sitting on the floor is recommended because it is grounded and offers a more stable base. The most effective zazen posture is the position of the seated Buddha. A stable, relaxed, wakeful posture helps us cultivate a mind that is stable, relaxed and wakeful. Because the body and mind are one, our posture directly effects our breathing and state of mind. We first give our attention to the position of our body in zazen, establishing an awake and relaxed posture. We tend to see body, breath, and mind as separate, but in zazen we begin to see how they are one inseparable reality. With consistent practice, zazen transforms our mind, heart and life. At the same time, a person’s experience of meditation can change profoundly if they practice consistently. The essential aspects of zazen are fairly easy to communicate and are important for both beginning and mature practitioners. The Buddha’s meditation practice spread from India to China, to Japan, to other parts of Asia, and then finally to the West. The Buddha sat in meditation to realize his enlightenment, and for 2,500 years this meditation tradition has continued, passed down to us from generation to generation. Master Dogen said, “To study the Buddha Way is to study the self, to study the self is to forget the self, and to forget the self is to be enlightened by the ten thousand things.” To be enlightened by the ten thousand things is to recognize the unity of the self and all things. In fact, Zen is known as the “meditation school” of Buddhism. Zazen, a form of seated meditation, is at the very heart of Zen practice. You can find dates for these and other events on our Online Programs web page. This is also included in the online version of our Introduction to Zen Training Weekend retreat, which occurs semi-monthly. At this time we are pleased to offer beginning instruction in zazen twice a month over Zoom.