Meditation instructions, not instructions as much as guidance

The Gatha of Atonement

• Before you sit in zazen, recite the Gatha of Atonement. Bow as you say the last line.

Posture

• It’s critical to keep back straight, but don’t force it. It helps if the hips are tilted forwards and knees grounded. Chin slightly tucked in. Eyes open, with a soft focus, but cast on the ground in front of you. Over 25 minutes the posture settles. Avoid undue pain or discomfort.

 

• You can put a cushion (maybe like a bean bag) under the back of the zafu to help with the forward tilt of your hips.

 

• A chair is good if you can’t get down onto a Zafu. A Zafu is preferred because it grounds the body more effectively, but it’s not essential. If you sit on a chair keep your feet on the ground, and don’t lean against the back of the chair but keep your back upright; a wedge cushion can help with this as it tilts the hips forward.

 

• Use the cosmic mudra, right hand cupped in left, thumbs touching.

 

• It can help to put a blanket over the knees and around the waist or even put a cushion in lap to support the hands.

Breath

• Bring the breath down into the hara, that region in the abdomen below the belly button.

 

• Counting the breath: when there are lots of thoughts and you are agitated count the breath. Counting the breath is also good practice at the beginning of a session, if needed. Count the incoming breath and let go of the outgoing breath. Count up to 10 and then start again. On the other hand, if you have lots of thoughts, or agitation, you can just ask ‘ what’s this about?’

Thoughts, emotions, sensations

• Naming thoughts can help: practice noticing a thought and letting it go. However, a thought may come and visit and you might stay with it for a while and have a conversation with it, asking ‘what have you come to say to me?’

 

• Work this way with any emotion, any thought, any physical sensation. Work in the moment.

 

• If during sitting you’ve been noticing and observing your thoughts and sensations, being allowing and accepting, and suddenly it’s as if that’s all stopped – that’s a good place to rest in.

Walking meditation

• Sit  for 25 minutes, then bow to your zafu and the Buddha, or colleagues (in person, or in your mind).

 

• Then start walking meditation for 5 minutes. Right hand held against the middle of the chest at above heart height, thumb tucked into a loose fist. Left hand over the right. Forearms parallel to the ground.

 

• Walk slowly around the room, or garden. Bring attention to the sensations in the feet. Don’t allow your concentration to be interrupted. Breath into the hara.

Sutra chants

• At the beginning of the day’s mediation begin with the Gatha of Atonement; finish with the Four Great Vows and the Brahmavihara. The Gatha’s can be found in the Woodchester Valley Zendo Sutra Book on the website.

Every day

• It’s important to practice every day.

 

• Bring mindfulness into everyday activities.