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Sitting Meditation

Sitting Meditation

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Sitting Meditation

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  1. Sitting Meditation The One Taste

  2. Why Sit? • Calm the Mind • Energize the Body • Connect the Spirit

  3. Administrative Details • Be On Time (Do not enter if you are late) • If you need to leave, leave (coughing fit, discomfort, too sleepy etc.) it is fine, no one will judge you. Leave quietly • Don’t talk outside. • If you leave do not return to the session. Try the next session.

  4. Before You Sit • Make sure you are Wide-Awake • Brush your teeth • Wash your face (shower if available) • Wash your feet • Do some physical energization, stretching, or chi gong

  5. We are all Masters of Doing • Sitting is designed to focus us on Being • Sitting Meditation = Being Present while Not Doing

  6. Mind will Practice Doing Anyway • Techniques to Outsmart Mind • Mantra—Sacred Word • Breathing—watch the breath • Mandala –gazing (geometric shape, icon, or sacred object) • Mantrum—Vocalized Mantra (Chant) All of these techniques have the same purpose--to bring you to the present moment

  7. Mantras (one or two syllables is best) Billimoria Here Now Generic Peace; Health; Vitality, Purity Universal Om Christian Jesus Jewish Abba Zen Buddhist Nam Myoho Renge Kyo Hindu Om Mani Padme Hum I encourage you to discover your own sacred word

  8. The Present Moment • Here Now • Empty Thought • No Ego • No Judgment • No Witness • No Self (Stillness is not the absence of movement, Stillness is the absence of self)

  9. Physiology Structure • Sit with back Straight • Chin down spine aligned • Feet flat knees bent • Body relaxed but straight • Mingmen Open • Shoulders Open but relaxed • Arms Relaxed • Tongue Relaxed

  10. Mental Focus • Open • Aware • Relaxed/Alert Extended Awareness • (Not Relaxed/Retracted Awareness which leads to sleep) • Here/Now

  11. Use Power Steering • As thoughts come in, casually notice them and gently let them go. • Do not wrench the wheel or berate yourself. • Do not judge the quality of your meditation.

  12. Levels to Aspire To • Calm (park the race car in the mind) • Relaxed—Extended Awareness • Comfortable • Open • Peace

  13. Levels to Aspire To • Bliss • Peace plus light • Peace plus pure energy • Peace plus vibrant body

  14. Levels to Aspire To • The Void • The One Taste, The Undifferentiated Field, Universal Unconditional Love • The space between the archer and the target • No space between the archer and the target

  15. Progress in Meditation • There is no progress, There is only practice • Remain disciplined to the practice • Let go of the desire to judge your meditations • Appreciate the fruits but do not chase them or get attached to them • Keep coming back