Zazen Instruction 1. Za-zon (siting practice) 2, Posture b. s d ®. t 9. h i i k, 3. Breathing b. e a 4. Mind L 5. Unity mir 8 eaes gore Zazen Instruction-revised. doo Last printed 6/6/2007 2:18:00 PM formally ~ unify body and mind Firm base: Burmiese/Seiza/Chair Elevated rump ‘Stemum up, Rock forward on pelvis, Up, not out CChin tucked in, head from calling Mouth closed, nostri fared Eyes openihal-open, resting on floor, soft focus Hands ~ cradle hara Rely on skeleton Relax within posture Loose clothing (at waist and logs) Basic rules during zazen: sit stl, sit quietly —no movement, no unnecessary noise r 'Use diaphragm, upper chest does not iriove [Let your body breathe, don't try controling; yet, extend subtly ‘Be mindful of breath, shor, long, without judgment Foel with hands/hera ‘Complete breathing/spherical breathing |, Inhaling, embrace entice world within yourselt li. Exhaling, give yourset{ to the world’s embrace Ii Both inhaling and exhaling completely unify with world Give yourself to breathing -> unify with breathing Become aware of entre body/et your consciousness fil your body Center your focus on hare, below the navel. Feel your whole body with whole body. ‘Come alive to physical experience of breathing, sensation of inhaling and exhaling Unifying mind ana body with breathing isnot observing the breath, monitoring the breath, or ‘counting the breath, though counting can be used as a temporary tool to focus the mind away from subjective actvty ‘Take note of thoughts, memories, emotions, but retum immediately to physical awareness of breathing. Surfender Umve into breathing . Senses are alert, but passive; completely receptive, without attachment Sit atthe center of sphere of sensation ‘Awareness and thinking are very different activities; there is no intellectual content in zazen ~ Mind= fullness Everytime wa attach to thoughts/memories/emotions we lose awareness of this moment of our life ‘and our relationship with the world around us, ‘Our practice must arise each moment at the speed of if. Don't identity with subjective ectvity (thoughts, memories, emotions) When distracted, take note and surrender into breathing ewereness, ind and body through activity “Zazen Is physical activity. ‘The mind is disciplined to tum from centering on subjective mental ‘activity fo realization af immediate physical awareness (relationship) (ur consciousness becomes one with our experience through unifying with our activity, Not meditation ~ no sublectfobject discriminating ‘The practice of coming awake In each moment of our life. No one can do this for us. ‘Strong wil: we need @ great, persistent determination to cut through attachment and ‘onceptualization Complete relaxation is necessary for complete awareness, Complete activity ~ whole body-mind unified in actvty of breathing ~ great energy No-thinking activity; understanding is doing ~ manifestation ~ meaning and action together. Embrace your experience, no resistance, no judgment. Embrace our pain and discomfort ‘separating from unpleasant sensation is suffering. Relax withthe sensation; keep experience fui. Don't become myopic, feel the unpleasant sensation within the sphere ofa moment. Breathe spherically vee ‘Simple to describe, very difficult to do; don't get discouraged Begin again and again Don't judge or compare Page 1 of 1