Whenever people come to our Zendo in Doncaster for meditation instruction we offer up four pieces of advice:

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1, Get as comfortable as possible

2, Relax

3, Thoughts aren't a problem - just don't follow them!

4, It's a practice

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They are very simple principles but also very profound. After all for anyone that has tried to sit still for 30 minutes and do so comfortably will know the first instruction alone isn't always easy! It can be a challenge to get comfortable. In Zen there is a lot of emphasis on the posture, in fact the posture and all its precision is a path to comfort. We sit with dignity upright but not uptight!

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Then to relax; of course feeling comfortable and relaxing have a close relationship. This instruction is about being relaxed in body and mind, we could say that it is the most profound of the four. Just relax with whatever comes up. Relax in the posture, relax with the thoughts and feelings. Relax with following the breath. Rest and relax.

 

Next, we're not trying to get rid of thoughts. They come and go on their own, just let them. The challenge is when we add something to the thoughts; our reactions. That's why in the practice where we meditate on the breath we are trained to just label whatever sensations that arise as 'thinking'. Very simply, like a feather touching a bubble. In essence whatever thoughts arise we train in not pushing them away or grabbing on to them then they arise and pass freely. Eventually we may experience what the 16th Karmapa described as 'thoughts come, thoughts go'. It's a lot easier if we can, well ...relax!

 

Then finally; it's a practice. Sometimes we can't get comfortable so we adjust our posture or take a break. Sometimes we can't relax, then we notice and we let go. It's ok it's a practice. Sometimes we forget we are following the breath, then we remember and come back. It's ok, it's a practice. Not doing something doesn't become a reason for beating ourselves up but instead it is a gateway into seeing more deeply that it's ok; it's a practice.

 

In essence we keep going at every stage - then not knowing where we are going and never getting there is very relaxing and the path stretches out endlessly in all directions. What a relief. May we all keep going together. Meditation instruction is best given in person or live by a qualified teacher; get in touch below if you want to explore further.

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How to practice breath meditation 

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Whilst it's better to receive guidance in person from a qualified teacher here are some basic instructions on how to sit and follow the breath. Keeping in mind the principles above, first of all assume a comfortable sitting position, a chair can be very appropriate for this or if you have had some instruction in how then sitting on the floor in Burmese, half or full lotus dependent on your capability and knowledge are also suitable. The key is to feel stable, grounded in the body and to feel straight. 

 

The chin should be tucked very slightly to help with lengthening the spine.

The eyes are traditionally left half open -  not point focusing but just allowing what is there to be seen. 

The hands are placed in the lap left over right with thumbs lightly touching and forming an oval. 

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If you are sitting in a chair and your back allows then its good to sit without resting against the back rest. Ultimately allow your own body to guide you in what you need. The feet should be on the floor.

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Breathing is through the nose - just natural breathing the way your body wants or needs in that moment. No special breath practice is followed in this method. Just be natural. If your nose is blocked then breathe through the mouth.

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Place you awareness on the breath - focus on the point where the air enters and leaves at the nostrils or in the hara (lower abdomen) if you are familiar with that method. At first you may wish to count to support anchoring your attention in the breath- start with the in breath at 1 then 2 as you breathe out until you reach 10. If you lose count start again at 1. If you get distracted start again at 1. If you notice you are thinking label it as thinking and continue with following the breath. When it's easy to remain with the counting then let it go and just concentrate on the breath.

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For further instruction reach out to Scott Sensei. 

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