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  • How to Meditate Video Hazy Moon Zen Center: Meditation Instruction

  • "The Zazen I speak of is not learning meditation. It is the manifestation of ultimate reality."

  • - Dogen At the Hazy Moon, we practice classical meditation

  • as taught by the Shakyamuni Buddha and his successors, passed down from India to China,

  • to Japan, to America. The form is simple and enduring.

  • To begin, you will need a quiet room, comfortable clothes, and a cushion.

  • Choosing Your Position. Sit on the forward third of your cushion.

  • The lower body will form a tripod - knees on the ground and the base supported with

  • a cushion, bench or chair. Choose a position you can sustain for comfort and stability.

  • For the full lotus position, place your right foot on your left thigh, and your left foot

  • against your right thigh. The half lotus position places the right foot

  • on the left thigh and the left foot on the floor against the right thigh.

  • In burmese, both feet are on the floor, tucked against each leg.

  • To sit in the seiza position, set the cushion up vertically. The shins lie on either side

  • of the cushion. A bench can also be used.

  • When sitting in a chair, place your feet flat on the ground, and sit towards the chair's

  • edge to ensure an erect spine. Whatever position you choose, your upper body

  • will be the same. Place your hands in the cosmic mudra - right palm up against the lower

  • belly. Left atop right, middle knuckles overlap. Thumb-tips lightly touch and form an oval.

  • Use a supporting cushion if your hands fall low or pull your shoulders.

  • Finding Your Posture Whatever position is right for you, begin

  • by swaying side to side to center the spine. Elongate your spine by pushing up towards

  • the ceiling then relax. Tip the pelvis forward slightly to encourage the natural curve of

  • your back. Relax the belly and let it protrude. Ears should be in line with the shoulders,

  • shoulders over hips. Center the tip of the nose over the navel, and tuck the chin in

  • slightly. Eyes are open, lowered at a 45 degree angle

  • in an unfocused and gentle gaze toward the floor. Look out a few feet in front of you.

  • Have a relaxed but alert posture. Take time to set up your body correctly every time you

  • sit. Breathing

  • Begin by paying attention to your breath. Let it move naturally, without effort. Count

  • each exhale and inhale, one to ten. Onnnnne, onnnnnnne. Twooooooo, twooooo. Threeee,

  • threeeee. Breathe from the lower belly, about two fingers

  • width below your navel. Your breath may be shallow at first. It will deepen naturally

  • with practice. Set an alarm for yourself for 10 minutes. You can experiment with longer

  • times. It is best to sit every day. Count silently from one to ten, one to ten,

  • one to ten. If you lose the count, resume where you left off or go back to one. When

  • thoughts come up, don't engage with them and don't suppress them. Just return to the count.

  • You are now ready to begin. For information on introductory classes or

  • to sign up for retreats visit

How to Meditate Video Hazy Moon Zen Center: Meditation Instruction


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B2 中高級

(How to Meditate - Beginners Introduction to Zazen)

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    Hhart Budha 發佈於 2021 年 01 月 14 日