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admin | next action todoist | 19.06.2015
MEDITATION FOR BEGINNERSStart by sitting cross-legged position, placing your right leg on your left leg and your right hand on your left hand. If you find it hard to bring attention to the center of the body, you can rest your mind elsewhere inside the body where you feel most comfortable.
When resting your mind at the center of the body or anywhere else inside the body, make sure not to strain the eyes. Continue to rest mind at the center of the body and make no judgment or emotional response to whatever you experience. Depending on the degree of stillness and clarity of your mind, after a while you will experience a sense of peacefulness and refreshing joy as if you’ve just come out of an inner spa.
Initially meditation sis like an aid which helps you to release stress, improve your health, reduce pain and worries, and get good sleep. Start meditating with 10 minutes initially and then draw the time longer as and when you feel is it not enough. You should be secluded in a place where you hear no noise except for your breath while you meditate.
Concentration: The initial stages of training in Zazen usually emphasize concentration, by focusing on the breath often aided by counting. Just Sitting (Shikantaza): Shikantaza is objectless meditation, in which the practitioner does not use any specific objects, anchors, or content of meditation, but uses the power developed in concentration to remain aware of thoughts that arise and pass in the present moment without any interference.
By practice one by one, the practitioner learns to regulate the body, then the breath and finally to regulate the mind. The posture of Zazen is seated, with folded legs and hands, and an erect but settled spine. Burmese Position: a cross-legged posture in which legs are crossed and both feet rest flat on the floor. Half-lotus Position (Hankafuza): Left foot is placed up onto the right thigh and the right leg is tucked under the left thigh. One should improve the sitting posture over the period of time and can use even chair to sit in the beginning.
Counting: The beginners can utilize the technique of count, counting each inhalation and exhalation until they get to ten. Time: If sitting longer is an issue due to physical discomfort or the practical constraint of time, start with around 15 minutes. It is better to give the gap of around 2 hours after taking the meal to sit for Meditation. The aim of Zazen is to suspend all judgmental thinking and letting words, ideas, opinions, images and thoughts pass by without getting involved in them. After your training is completed, you will have the opportunity to practice sitting and walking meditation with other new and experienced meditators. I stopped at the Soji Zen Center yesterday for the meditation training at 6:30 and nobody was there.
I had a couple of friends asking me how to meditate, so I decided to write a post about it.  I noticed that people seem to be intimidated by the idea of meditation, as if it is something just for the ‘chosen’ people and requires ‘super special’ skills.


In order for the energy to travel well and for you to stay alert try to have your spine straight, if needed lean on something.  But make sure you do not lean too much forward or backwards.
Join our FREE email newsletter list and we’ll send you our 3 Favorite Salad Recipes & Salad Dressings! Rest your mind at the center of the body, which is located at two-finger width above the navel. Calmly and silently observe whatever image that arises-- whether it is darkness, bright light or anything else, just accept it without any thought. For beginners, we suggest that you practice meditation for 15 to 30 minutes in the morning and near bedtime, and increase the length of time, say up to one hour, as you feel more comfortable.
There are many other ways to still the mind, which suit different individuals for different reasons.
It makes you feel peaceful and you are happier a person you were before.  As you go deeper you get to know more of the unknown side you had to yourself. When you sit on the floor with your legs crossed, or on the chair, remember that your spine should be erect. On our usual times we don’t realize that when we are doing a particular thing we often drift away due to some thoughts. You start thinking about the past or have worries of the future and emotions such as anger, shame and tensions effect more than the rest. With the following weeks as you go deeper into meditation you would yourself want to extend the 10 minute to 25 minutes and this will keep releasing all your tensions and stresses. Koan consists of a word, phrase , statement, dialogue,  story, anecdote, or question, the meaning of which cannot be understood by rational thinking but may be accessible through intuition.
The eyelids can be half-lowered, the eyes being neither fully open nor shut so that the practitioner is not distracted by outside objects but at the same time is kept awake.
You will also have the opportunity to ask additional questions after the sitting periods are over.
However, Soji is open again (excluding the 4th of course) and will be open for the meditation training on Thursday July 11th at 6:30pm.
I remember sitting cross-legged in my small room with my eyes closed, learning to let go and to embrace inner peace.  Since then I have been meditating on and off. Meditation is for everyone, since we all have a soul and a spirit, it is a way to connect with them.
You can use other neutral objects that you’re familiar with such as an orange, a football or the moon. If you would like to explore other alternatives in detail, we’d suggest that you come to learn meditation and receive personalized guidance that best fits your unique character from experienced teaching monks at our meditation retreat. If do not follow this you will not be able to concentrate as mind and body and inter-linked, thus you need to balance your body to balance your mind. This problem is best helped with meditation as when you start meditating you start concentration. The best way to get rid of these sentiments are to relate them with parts of your body, for example you are in anger and that is like a tight band of fear around your abdomen, you are tensed and that is giving you a churning feeling in your stomach, this way you will be able to refocus on your meditation.


Zen emphasizes experiential wisdom in the attainment of enlightenment and de-emphasizes theoretical knowledge in favor of direct self-realization through meditation. Since koans are, ostensibly, not solvable by intellectual reasoning, koan introspection is designed to shortcut the intellectual process leading to direct realization of a reality beyond thought. Although Meditation happens in mind and not in the sitting posture, so one should not stuck up in having an ideal sitting posture. The eyes are kept lowered, with the gaze resting on the ground about two or three feet in front of body. By keeping the back straight, the diaphragm is allowed to move freely, which results in deeper, easier and natural breathing. However, I will mention that there are different techniques of meditation and some of them get complex. As you learn to focus and concentrate you will realize that you are being able to concentrate on the other daily works that you do as well. Zazen calms the mind and increases the ability to concentrate enough to experience insight into the nature of existence and thereby gain Enlightenment (Satori). When beginners reach the level of reaching to the count of ten without getting disturbed by thoughts, they can start to count an inhalation and exhalation as one instead of two. Eventually practitioners can just concentrate on the breath, without any need of the counting.
Zazen settles the mind in its original state of purity and clarity, from where one can see the world as it is.
This blog post will be about basic meditation techniques that are easy to follow by anyone.
All of a sudden if you indulge in thoughts then choose a random number and speak it out, this will get you back to focus and again start from one. The hands form an oval, which can rest on the upturned soles of feet if sitting full lotus or rest on thighs if sitting in Burmese or any other position. Once the mind is able to be unhindered by its many layers, one will then be able to uncover and realize one's true nature or Buddha nature.
However do not interact with your thoughts, do not try to arrange them, define them or respond to them and the thoughts will go.
Keep your focus on your breath at all times, it will help you stay in the present moment and avoid ‘flying away’ in your thoughts. Do not oppose or get irritated by any sounds around you, meditation is about awareness and acceptance of your inner and outer world.



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