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Page 1: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 2: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 3: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 4: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 5: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

CONTENTS

NotesonSitting

Body,Mind,andBreath

PeaceisContagious

ABoatontheOcean

DoingNothing

Meditation

Don’tJustDoSomething,Sitthere

Story:TheMonkonthePlatform

DoingLess

EnjoyYourBreathing

TheJoyofMeditation

ACelebration

FollowingOurBreath

LookingDeeply

MeditationinDailyLife

Wisdom

WhySit?

TheMomentofEnlightenment

TheNon-PracticePractice

ArrivingHome

Freedom

Page 6: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

NourishYourselfWhereverYouare

SittingComfortably

UndertheBodhiTree

Story:SittinginPrison

Ease

WhattoDo

LettingGo

Smiling

Happiness

BreathingRoom

SittingwiththeBell

InvitingtheBell

ListeningtotheBell

AccompanyingyourBreath

CreatingaGoodHabit

HabitEnergy

Story:OntheBusinIndia

SeeingClearly

GiftsofthePractice

RecognizingtheBody

SittingisaPracticeandaLuxury

WhatisEssential

ARiverofFeelings

WeatheringtheStormofStrongEmotions

BellyBreathing

NeutralFeelings

Page 7: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

LookingDeeply

BringingOurSittingwithusintotheWorld

TheStarsOverhead

BePresentWhereYouare

AFlowerBetweenTwoRocks

SittingandMopping

RestoringOurselves

SpiritualFood

CountingtheBreath

UsingaClock

ASittingNotebook

WeareaStream

SittingWithOurSpiritualAncestors

SittingTogether

AFlockofBirds

HelpingEachOther

HelpingaFriend

AGardenerReturningtotheGarden

GuidedMeditations

GuidedMeditation:Joy

GuidedMeditation:SittingwiththeBuddha

GuidedMeditation:TalkingwithyourInnerChild

GuidedMeditation:SittingwithDepth

GuidedMeditation:WriteyourOwn

Page 8: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 9: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

Thefirstthingtodoistostopwhateverelseyouaredoing.

Page 10: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

Nowsitdownsomewherecomfortable.

Anywhereisfine.

Page 11: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

Noticeyourbreathing.

Page 12: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

Asyoubreathein,

beaware

thatyouare

breathingin.

Asyoubreatheout,

noticethatyouare

breathingout.

Page 13: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 14: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

NOTESONSITTING

Manyofusspendalotoftimesitting—toomuchtime.Wesitatourjobs,wesitatourcomputers,andwesitinourcars.Tosit,inthisbook,meanstositinsuchawaythatyouenjoysitting,tositinarelaxedway,withyourmindawake,calm,andclear.Thisiswhatwecallsitting,andittakessometrainingandpractice.

Page 15: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

BODY,MIND,ANDBREATH

Inourdailylives,ourattentionisdispersed.Ourbodyisinoneplace,ourbreathisignored,andourmindiswandering.Assoonaswepayattentiontoourbreath,aswebreathein,thesethreethings—body,breath,andmind—cometogether.Thiscanhappeninjustoneortwoseconds.Youcomebacktoyourself.Yourawarenessbringsthesethreeelementstogether,andyoubecomefullypresentinthehereandthenow.Youaretakingcareofyourbody,youaretakingcareofyourbreath,andyouaretakingcareofyourmind.

Whenyoumakeasoup,youhavetoaddtogetheralltherightingredientsinharmonyandletthemsimmer.Ourbreathisthebroththatbringsthedifferentelementstogether.Webathespiritandmindinourbreathandtheybecomeintegratedsotheyareonething.Wearewhole.

Wedon’tneedtocontrolourbody,mind,andbreath.Wecanjustbethereforthem.Weallowthemtobethemselves.Thisisnonviolence.

Page 16: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

PEACEISCONTAGIOUS

Theenergyofmindfulnesscanhelpimproveyourwholebeing.Justpayattentiontoyourin-breath.Allowittobethewayitisandyouwillseethatthequalityofyourbreathingnaturallybecomescalmer,deeper,andmoreharmoniousallbyitself.Thisisthepowerofsimplerecognition.Whenyourbreathisdeeperandmorepeaceful,itwillhaveaninfluencerightawayonyourbodyandyourmind.Peaceandcalmarecontagious.

Page 17: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

ABOATONTHEOCEAN

Imagineaboatfullofpeoplecrossingtheocean.Theboatiscaughtinastorm.Ifanyonepanicsandactsrashlytheywillendangertheboat.Butifthere’sevenonepersonwhoiscalm,thispersoncaninspirecalminothers.Suchapersoncansavethewholeboat.That’sthepowerofnon-action.Ourqualityofbeingisthegroundofallappropriateaction.Whenwelookcloselyatouractionsandtheactionsofthosearoundus,wecanseethequalityofbeingbehindtheseactions.

Page 18: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 19: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

DOINGNOTHING

Imaginetreesstandingtogetherinaforest.Theydon’ttalk,buttheyfeeleachother’spresence.Whenyoulookatthem,youmightsaytheyaren’tdoinganything.Buttheyaregrowingandprovidingcleanairforlivingthingstobreathe.Insteadofdescribingsittingmeditationasthepracticeofconcentration,lookingdeeply,andgettinginsight,Iliketodescribesittingasenjoyingdoingnothing.Primarily,sittingistoenjoythepleasureofsitting,beingfullyaliveandintouchwiththewondersofourworkingbodies,thecoolair,thesoundsofpeopleandbirds,andthechangingcolorsofthesky.

Page 20: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

MEDITATION

Thetermforsittingandbeingawareissittingmeditation.“Zen”istheJapanesepronunciationofdhyana,whichistheSanskritwordformeditation.Meditationissimplythepracticeofstoppingandlookingdeeply.Youdonotneedtosittomeditate.Anytimeyouarelookingdeeply—whetheryouarewalking,choppingvegetables,brushingyourteeth,orgoingtothebathroom—youcanbemeditating.Inordertolookdeeply,youneedtomakethetimetostopeverythingandseewhatisthere.

Withmindfulnessandconcentrationyoucandirectyourattentiontowhatisthereandhaveadeeplook.Youcanbegintoseethetruenatureofwhatisinfrontofyou.Whatistheremaybeacloud,apebble,orahumanbeing.Itmaybeouranger.Oritmaybeourownbodyanditsnatureofimpermanence.Everytimewetrulystopandlookdeeply,theresultisabetterunderstandingofthetruenatureofwhatisthereinsideusandaroundus.

Page 21: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

DON’TJUSTDOSOMETHING,SITTHERE

Whenpeoplesay,“Don’tjustsitthere,dosomething,”they’reurgingyoutoact.Butifthequalityofyourbeingispoor—ifyoudon’thaveenoughpeace,understanding,andequanimity,ifyoustillhavealotofangerandworries—thenyouractionswillalsobepoor.Youractionsshouldbebasedonthefoundationofahighqualityofbeing.Beingisnon-action,sothequalityofactiondependsonthequalityofnon-action.Non-actionisalreadysomething.Therearepeoplewhodon’tseemtodoverymuch,buttheirpresenceiscrucialforthewell-beingoftheworld.Youmayknowpeoplelikethis,whoaresteady,notalwaysbusydoingthings,notmakingalotofmoney,orbeingengagedinalotofprojects,butwhoareveryimportanttoyou;thequalityoftheirpresencemakesthemtrulyavailable.Theyarecontributingnon-action,thehighqualityoftheirpresence.Tobeinthehereandthenow—solidandfullyalive—isaverypositivecontributiontoourcollectivesituation.

Page 22: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

STORY

THEMONKONTHEPLATFORM

WhenIwasanovicemonkinVietnam,IwenttoatemplecalledHaiDucwhereIsawaZenmastersitting.Hewasn’tinthemeditationhall.Hewassittingonasimpleplatformmadefromperhapsfiveplanksofwood.Itwaspaintedbrownandwasveryclean.Ontheplatformwasasmalltablewithfourlegsthatwerealittlebitbent.Thatlittletablehadavaseofflowersonit.IsawtheZenmastersittingontheplatform,facingthetable.Hewassittingverynaturallyandpeacefully,hisspinestraightandhisbodyatease.

Asayoungchild,IsawadrawingoftheBuddhasittingonthegrass.Helookedveryfree,relaxed,andpeaceful,aswellasverykind.NowIwasseeingarealhumanbeingsittinglikethat.Thiswasapersonlikeme,notanillustrationorsomeonebelongingtoanotherworld.Seeingthemonkontheplatformwasaveryholyexperience.Iwantedtobeabletositlikethatmonk.Iknewthatsittinglikethatwouldbringmehappiness.

Page 23: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

DOINGLESS

Manyofuskeeptryingtodomoreandmore.Wedothingsbecausewethinkweneedto,becausewewanttomakemoney,accomplishsomething,takecareofothers,ormakeourlivesandourworldbetter.Oftenwedothingswithoutthinking,becauseweareinthehabitofdoingthem,becausesomeoneasksusto,orbecausewethinkweshould.Butifthefoundationofourbeingisnotstrongenough,thenthemorewedo,themoretroubledoursocietybecomes.

Sometimeswedoalot,butwedon’treallydoanything.Therearemanypeoplewhoworkalot.Therearepeoplewhoseemtomeditatealot,spendingmanyhoursadaydoingsittingmeditation,chanting,reciting,lightingalotofincense,butwhonevertransformtheiranger,frustration,andjealousy.Thisisbecausethequalityofourbeingisthebasisofallouractions.Withanattitudeofaccomplishing,judging,orgrasping,allofouractions—evenourmeditation—willhavethatquality.Thequalityofourpresenceisthemostpositiveelementthatwecancontributetotheworld.

Page 24: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 25: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

ENJOYYOURBREATHING

Whenyousitdown,thefirstthingtodoistobecomeawareofyourbreathing.Becomingawareofyourbreathingisthefirststepintakingcareofyourself.Becomingawareofyourin-breathandout-breath,youcanseehowyourbreathmovesthroughyourbody.Youbegintotakecareofyourbodyandyourmind,andyoubegintofindjoyintheverysimpleactofbreathing.Everyin-breathcanbringjoy;everyout-breathcanbringcalmandrelaxation.Thisisagoodenoughreasontosit.Wedon’tneedtositwithanintentionlikegettingsmarterorbecomingenlightened.Wecansitjusttoenjoysittingandbreathing.

Page 26: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

THEJOYOFMEDITATION

Ifyouaskachild,“Whyareyoueatingchocolate?Thechildwouldlikelyanswer,“BecauseIlikeit.”There’snopurposeineatingthechocolate.Supposeyouclimbahillandstandontoptolookaround.Youmightfeelquitehappystandingonthehill.There’snotareasonfordoingit.Sitinordertosit.Standinordertostand.Thereisnogoaloraiminsitting.Doitbecauseitmakesyouhappy.

Page 27: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

ACELEBRATION

Ifyouarebreathingmindfullyinandout,youalreadyhaveinsight.Everyoneisbreathing,butnoteveryoneisawarethatthey’rebreathing.Whenyoubreatheinmindfully,yourealizethatyouarealive.Ifyouweren’talive,youwouldn’tbebreathingin.Tobealiveisthegreatestofallmiracles,andyoucanrejoiceinbeingalive.Whenyoubreatheinthisway,yourbreathisacelebrationoflife.

Page 28: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

FOLLOWINGOURBREATH

Mindfulnessisalwaysmindfulnessofsomething.Whenwearemindful,wearepayingattention,butwhatarewepayingattentionto?Mindfulnessalwayshasanobject.Whenwesit,wecanbecomeawareofourin-breathandout-breath.Followyourbreathfromthebeginningofeachinhaleallthewaythroughtheendofeachexhale.Thisismindfulnessofbreathing.Eachtimewepracticemindfulbreathing,weknowalittlemorewhatmindfulnessfeelslike.

Page 29: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

LOOKINGDEEPLY

Sittingmeditationisapracticethathelpsushealandtransform.Ithelpsustobewhole,andtolookdeeplyintoourselvesandintowhat’saroundusinordertoseeclearlywhatisreallythere.Lookingdeeply,welightuptherecessesofourmindandlookintotheheartofthingsinordertoseetheirtruenature.

Page 30: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 31: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

MEDITATIONINDAILYLIFE

Whenmostpeopleheartheword“meditation,”theythinkofsittingmeditation.Therearemanydifferentkindsofmeditation.Mindfulnessmeditationcanbepracticedanywhereandinwhateverpositionthebodyisin—whetherwearesitting,walking,standing,orlyingdown.Wheneverweperformourdailyactivitieswithmindfulawareness,we’repracticingmeditation.

Page 32: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

WISDOM

Bylookingdeeply,themeditationpractitionergainsinsightorwisdom,prajña.Insighthasthepowertoliberateusfromourownsufferingandbondage.Intheprocessofmeditation,fettersareundone;internalblocksofsufferingsuchasresentment,fear,anger,despair,andhatredaretransformed;relationshipswithhumansandnaturebecomeeasier;freedomandjoycanpenetrateus.Webecomeawareofwhatisinsideandaroundus;wearefresherandmorealiveinourdailylives.Aswebecomefreerandhappier,weceasetoactinwaysthatmakeotherssuffer,andweareabletobringaboutchangeinourselvesandhelpothersaroundusbecomefree.

Page 33: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

WHYSIT?

Whenwesit,webringjoyandnourishmenttoourselvesandtoothers.Everytimewesit,wecansitinsuchawaythattheworldcanprofitfromoursitting.Wearesolid.Wearerelaxed.Wearecalm.Wearehappywhilesitting.Wesitasifwearesittingonalotusflower,notonaheapofburningcharcoal.

Page 34: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

THEMOMENTOFENLIGHTENMENT

Siddhartha,themanwhobecametheBuddhamanyyearsagoinIndia,satforalongtimeatthefootoftheBodhitree.Heappearedjusttobesitting,buthisbodywasalsoparticipatinginhisawakening.Hewasverycloselyobservinghisbody,hisfeelings,andhisperceptions.Ashecontinuedtopractice,hispowerofmindfulnessandconcentrationbecamestrongerandstronger.Onedayatdawn,astheMorningStarappeared,hefeltaliberationthatdissipatedallthedarknesswithinhim.Thatwasthemomentofenlightenment.

Page 35: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

THENON-PRACTICEPRACTICE

Therearesomepeoplewhositinaveryfunnyway;theytrytoshowthattheyarepracticingsittingmeditation.Whenyoubreatheinmindfullyandjoyfully,don’ttrytoshowofftootherpeopleasifyouweresaying,“Youknow,Iambreathinginmindfully.”Don’tworrywhatyoursittinglookslikefromtheoutside.Practicethenon-practicepractice.Wecanbestconveytheessenceofthepracticetootherssimplybydoingitwithourwholebeing.

Page 36: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

ARRIVINGHOME

Whenyousit,sitinsuchawaythatyoufeelyouhavealreadyarrived.Tositdoesn’tmeantostruggle.Whenyousit,sitsothatsittingbecomesanarrivalintothepresentmoment.Enjoyyourarrival.Howwonderfultohavearrived.Howwonderfultofeelthatyouarehome,thatyourtruehomeisinthehereandthenow.Sittinglikethat,joyandpeacebecomeareality.Youradiatethisjoyandpeaceanditbenefitseveryonearoundyou.

Page 37: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

FREEDOM

Inthepresentmoment,wecanbefreefromregretconcerningthepastandfromfearconcerningthefuture.Happinessisn’tpossiblewithoutfreedom.Comingbacktothepresentmoment,wearereleasedfromourworries,ourfears,ourregrets,ourprojects,andourbusyness.

Page 38: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this
Page 39: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

NOURISHYOURSELFWHEREVERYOUARE

It’swonderfulifyouhaveaquietplacetositathomeorinyourworkplace.Butyoucanpracticemindfulsittingwhereveryouare.Ifyouridethetrainorthebustowork,theseareexcellentplacestopracticesitting.Insteadofthinkingaboutyourprojects,yourcolleagues,yourlistoftasks,youcanenjoypracticingbreathinginandouttoreleasethetensioninyourbodyandgiveyourmindabreakfrombeingcaughtinthinking.Youcancreateameditationhallofyourbusoryourtrain.Useyourtime,whereveryouare,tonourishandhealyourself.

Page 40: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

SITTINGCOMFORTABLY

Whenyousit,keepyourspinalcolumnquitestraight,whileallowingyourbodytoberelaxed.Whenyoursittingpostureisrelaxedandstable,youcansitcomfortablyforalongtime.Youembodysolidityandthishelpsyourmindtobecalm.Astableposturegroundsbodyandmind.Sittingstill,weminimizetheactionsofbody,speech,andmindsowe’renotpulledhitherandthitherbythoughtsandfeelingsinwhichwemightotherwisedrown.

Page 41: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

UNDERTHEBODHITREE

Agathaisatraditionalshortversethatyoucanreciteduringyourmeditation.Youcanmakeyourown,orreciteonesyouhaveheard.Hereisone:Sittinghereislikesittingunderthebodhitree.Mybodyismindfulnessitself,entirelyfreefromdistraction.

Page 42: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

STORY

SITTINGINPRISON

AVietnamesestudentofminestudiedEnglishliteratureatIndianaUniversitybeforereturningtoVietnamandbeingordainedasanun.Asanun,shewasveryactiveintryingtoeasethesufferingofpeople’sdailylives.Shewasarrestedbythepoliceandputintoprisonbecauseofheractions.Shewouldpracticesittingmeditationinherprisoncell.Itwasdifficult,becausetheguardssawhersittingasaprovocativeaction.Theythoughtshewasdefyingthembysittingpeacefully.Shewouldwaituntilnight,whenallthelightswereoff,soshecouldsitlikeafreeperson.Thepeoplewhoputherinprisonweretryingtocontrolher.Shehadtopracticesoshewouldn’tlosehermind;sittinglikethatgaveherspaceinherheart.Shealsotaughtotherswhowereincarceratedhowtositandbreathesothattheywouldsufferless.Inherouterform,shewascaughtinprison.Yetshewascompletelyfree.Ifyoucansitlikethat,thewallsarenotthere.Youareintouchwiththewholeuniverse.Youhavemorefreedomthanpeopleoutsidewhoareimprisoningthemselveswiththeiragitationandanger.Peoplecantrytostealmanythingsfromus,buttheycan’tstealourdeterminationandourpractice.

Page 43: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

EASE

Sitinsuchawaythatyoufeelcompletelyatease.Relaxeverymuscleinyourbody,includingthemusclesinyourface.Thebestwaytorelaxthemusclesinyourfaceistosmilegentlyasyoubreatheinandout.Don’tmakeagreateffort,orstruggle,orfightasyousit.Letgoofeverything.Thispreventsbackache,shoulder-ache,orheadache.Ifyouareabletofindacushionthatfitsyourbodywell,youcansitforalongtimewithoutfeelingtired.

Page 44: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

WHATTODO

Sometimespeoplesaytheydon’tknowwhattodowhentheyaresitting.“Youonlyneedtosit”isanexhortationoftheSotoZenmeditationschool.Itmeansthatyoushouldsitwithoutwaitingforamiracle,andthatincludesthemiracleofenlightenment.Ifyoualwayssitinexpectation,you’renotinthepresentmoment.Thepresentmomentcontainsthewholeoflife.

Page 45: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

LETTINGGO

Sitinsuchawaythatyoufeellight,relaxed,happy,andfree.Manyofushavesomanyanxietiesandprojectsthatweighheavilyonus.Wecarryourpastsorrowsandangerandtheybecomeakindofbaggagethatmakeslifeheavy.Sittingmeditationisawaytopracticelettinggoofthethingswecarryneedlessly.Thesethingsarenothingbutobstaclestoourhappiness.Easeinoursittingandeaseinourbreathingnourishesthebodyandmind.

Whenwearecalm,wecanlookdeeplyintoadifficultemotiontoseeitsrootsandunderstanditbetter.First,wenourishourselveswiththejoyofmeditation,calmingthebreath,body,andthoughts.Thenweembracethedifficultfeeling.Thisbringssomereliefandgivesusamoresolidbasisforinvestigatingandtransformingthedifficultysowecangetthehealingweneed.

Finally,wecanexploreifouremotionisbasedonsomethinghappeninginthepresentorsomethingthatwearestillattachedtofromthepast.Ifit’sfromthepastwecanbegintoletitgo,tomoretrulyseeandexperiencethepresentmoment.

Page 46: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

SMILING

Asyousit,considersmilinglightly.Thisshouldbeanaturalsmile,notagrimaceoraforcedsmile.Yoursmilerelaxesallyourfacialmuscles.Whenyousmiletoyourwholebody,itisasifyouarebathedinafresh,coolstreamofwater.

Page 47: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

HAPPINESS

Relaxingandcalmingthebodyaswebreatheinandout,wecanalreadyexperiencejoyandhappiness.Thisisthejoyofbeingalive,ofbeingabletonourishthebodyatthesametimeasthesoul.Tositknowingthatwedon’thavetodoanythingbutbreatheinandoutinawarenessisagreathappiness.Countlesspeoplebounceaboutlikeyo-yosintheirbusylivesandneverhavethechancetotastethisjoy.Don’tworryifyoudon’thavehourstodedicatetositting.Afewmomentsofsittingandconsciousbreathingcanbringgreathappiness.

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Page 49: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

BREATHINGROOM

Everytimeyousit,whetherit’satwork,atthefootofatree,oronyourmeditationcushionathome,enjoyyoursitting.Thenyouwon’tconsidersittingtobehardpractice.It’sverypleasant.Setasidearoomoracorneroracushionthatyouusejustforsitting.Whenyouarrivethere,youwillimmediatelybegintofeelsomeofthejoyandrelaxationthatcomesfromsitting.Whethersittingaloneorwithafewfriends,youcanproduceyourfullpresence,yourtruepresence.

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SITTINGWITHTHEBELL

Thesoundofthebellisawonderfulwaytobeginsittingmeditation.Thesoundofthebellisthevoiceofyourowntrueself,callingyoubacktothepresentmoment.Thebeautifulsoundremindsusthatourtruehomeisinthepresentmoment.Listeningtothebellsupportsmeditationpractice.Beawareofyourbreathingwhenlisteningtothebell.

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INVITINGTHEBELL

Insteadof“strikingthebell,”Iliketosay“invitingthebelltosound.”Breatheinandoutthreetimesandthenwakeupthebellbytouchingtheinvitertothebellandleavingitthere,causingamuffledsound.Thenbreatheinandoutonetimebeforeinvitingafullsoundofthebell.Ifyoudon’thaveabell,youcandownloadarecordingofthesoundofthebellontoyourphoneorcomputer.*

*http://plumvillage.org/mindfulness-practice/mindfulness-software/

http://plumvillage.org/mindfulness-practice/mindfulness-software/
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LISTENINGTOTHEBELL

Whenwesitandlistentothebell,wecanallowallthecellsinourbodytolistentothesound.Themindisalsomadeofsomethinglike“cells.”Theseareourthoughts,feelings,andperceptions,andourideasabouthowthingsareandshouldbe.Allthementalformationsexistintheunconsciousmindasseeds.Whenaseed,forexampletheseedofanger,istouched,itmanifestsintheconsciousmindandtherewecallitamentalformation.Whatevermentalformationhasariseninus,wecanallowittolistentothebell.Whetheritisworry,anger,fear,orattachment,weallowthementalformationtolistentothebellwithus.Justasaflowerismadeofnon-flowerelements,wearemadeofnon-uselements.Wearemadeofancestors,culture,food,air,andwater.Wearemadeofform,feelings,perceptions,mentalformations,andconsciousness.Weinviteeverycomponenttolistendeeplytothebell.Thiswayoflisteningbringspeaceintoeverycellofthebodyandmind.

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ACCOMPANYINGYOURBREATH

Ifyouhaveabellathome,anyonecaninviteitatanytimetobringeveryonebacktothemselves.Everytimeyouhearthebell,youstopeverythingyouaresaying,doing,orthinking.Rideonthesoundofthebellandonyourbreathtogohometoyourself,togohometothepresentmoment,tothehereandthenow.Youlearntheartofbeingalive,ofbeingpresent.Tobealivemeanstobeinthehereandthenowsowecanbeintouchwiththewondersoflifewithinusandaroundus.Thepracticeissimple.Everytimeyouhearthebell,it’sasifsomeoneiscallingyou,“Comehome,mychild,don’trunanymore.Comehometoyourself.Comehometolife.”

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CREATINGAGOODHABIT

Ifyousitregularly,itwillbecomeahabit.Youwillletgooftryingtoarriveanywhere.EventheBuddhastillpracticedsittingeverydayafterhisenlightenment.Thereisnowheretoarriveexceptthepresentmoment.

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HABITENERGY

Whenyousit,youmayfeelsomethingpushingyoutogetupanddosomethingelse.That’stheenergyinsideeachofuscalledhabitenergy.Habitenergyisenergythatisfueledbyanoldpattern,situation,orhabit.Itisn’tbasedonourrealneedsandourrealsituationinthepresent.

Habitenergyisalwayspushing.Wehavethehabitofthinkingthathappinessisn’tpossibleinthehereandnow,thatwehavetogoandlookforitsomewhereelseorinthefuture.That’swhywekeeprunning.Ourparentsrantoo.Theytransmittedthehabitofrunningtous,andtheyreceiveditfromtheirancestors.It’salongstandinghabit.Wedeeplybelievethatinthefuturewemayhavemoreconditionsforourhappinessandthatour“reallife”liessomewhereelse.It’sbecauseofourhabitenergy,thatthepresentmomentcanseemboring.

Itisastrongenergy.Ifwearenotawareofit,itcanbestrongerthanweare.Whenwesitandinvitethesoundofthebell,itisaremindertoletgoofthathabitenergyandreturnhome.

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STORY

ONTHEBUSININDIA

SomeyearsagoIwenttoIndiatogiveretreatsfortheDalitpeople.They’reconsideredthelowestcasteinIndiansociety,andhavebeendiscriminatedagainstforthousandsofyears.ManyofthemhaveembracedBuddhismbecausetherearenocastesinBuddhistpractice.ADalitmanfromtheBuddhistSocietywashelpingorganizeourtour.Hehadafamily,anapartmentinNewDelhi,andacomfortablemateriallife,buthestillcarriedthehabitenergiesofhisclassandthediscriminationagainsthim.Iwassittingnexttohiminthebus,enjoyinglookingoutofthewindowatthelandscapeofIndia.WhenIturnedmyheadback,Isawhimsittinginaverytenseway.WhileIwasenjoyingsittinginthebus,hewasn’tenjoyingitatall.Isaid,“Dearfriend,Iknowthatyou’reeagertomakemyvisitpleasantandhappy.I’mfeelingverycomfortableandhappyrightnow,sopleasesitbackandrelax,don’tworry.”Hesaid,“Okay,”andhesatbackandrelaxedwhileIlookedoutofthewindowagainandenjoyedthescenery.WhenIlookedbackafewminuteslater,Isawhimagainasrigidasbefore,becausethoseworries,feelings,andthattendencyalwaystobestrugglinghadbeenhandeddowntohimbymanygenerationsofancestors.It’snoteasyjusttostopandrecognizeoldhabitenergies.Weallneedafriendtohelpremindusfromtimetotime.Ifnooneelseisthere,thesoundofthebellcanbethatfriend,remindingustorecognizeandsmileatouroldhabitenergies.Inthatway,wecanbecomefreeofthem.

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Page 58: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

SEEINGCLEARLY

Thefirstthingtodowhenyousitdownistopayattentiontoyourin-breathandout-breath.Focusyourattentionentirelyonyourbreathing.Ifyoutrulypractice,yourbreathwillbecomepeaceful.Thispeacefulbreathingwillsoothebothmindandbody.Thisisthefirstpriorityofsittingmeditation,tohelpuscalmdown.Oncewearecalm,wecanseemoreclearly.Andwhenourvisionisnolongerclouded,weseewithmoreunderstanding,andwenaturallybegintofeelcompassionforourselvesandforothers.Thatiswhentruehappinessbecomespossible.

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GIFTSOFTHEPRACTICE

Sittingandbreathingmindfullybringsfourimportantelementsintoourlives:peace,clarity,compassion,andcourage.Whenwearepeacefulandclear,weareinspiredtobemorecompassionate.Compassionbringscourage,andcouragebringstruehappiness.Whenyouhavegreatcompassioninyourself,youhavethecapacitytoactwithcourage.Youhaveenoughcouragetolookdeeplyatoldhabits,acknowledgefear,andmakedecisionsthatcancutthroughcravingandanger.Ifyoudon’thaveenoughcompassionforyourselfandforothers,youwon’thavethecouragetocutofftheafflictionsthatmakeyousuffer.

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RECOGNIZINGTHEBODY

Whenourin-breathandout-breathbecomepeacefulandpleasant,ourbodiesbegintobenefit.Inourdailylives,manyofusforgetthatwehaveabody.Ourbodiesoftencontainstress,pain,andsuffering.Oftenweignorethebodyuntilthepaingetstoogreat.Ifwebreathepeacefully,thispeacewillbetransmittedtothebody.Sittingandbreathingmindfully,webringthemindbacktothebodyandbegintorecognizeitspresenceandreleasethetensionheldthere.

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SITTINGISAPRACTICEANDALUXURY

Sittingisapractice.Thekindofsittingwe’reusedtodoingissittinginordertoworkatourcomputers,tobeinmeetings,ortospaceoutinfrontofascreen.Sowehavetopracticesittingjusttobewithourselveswithoutdistractions.Inourtime,inourcivilization,sittinganddoingnothingisconsideredeithertobealuxuryorawasteoftime.Butsittingcanproducethemostnourishingcalmandjoyandwecanallaffordsometimetosit.Howwonderfultositanddonothing.

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WHATISESSENTIAL

Whatisessentialistotraintositquietlyandmindfully.Themoreyoutrainyourself,themoreyoucanreachthedeeperaspectofwhatyouarethinkingandfeeling.Youmightthink:“I’mbored!”“Thisisstupid.”“Ineedtodosomethingelserightthisminute.”Theremaybeoldhabitsandoldstoriesthatarecreatingthosethoughtsandthosefeelings.Whatisgettinginthewayofyourbeingabletoexperiencethepresentmoment?Keepbreathing.Keepsitting.Thisisthepractice.

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ARIVEROFFEELINGS

There’sariveroffeelingineveryoneofus—pleasantfeelings,unpleasantfeelings,andneutralfeelings.Theycomeoneafteranotherlikedropsofwaterintheriver.Aswesit,theriveroffeelingsrunsthroughusandit’stemptingtoletastrongfeelingpullusdownstream.Instead,wesitontheriverbankandobservethefeelingsastheyrunthroughus.Wecannamethem.“Thisisapleasantfeeling.”“Thisisapainfulfeeling.”Wecandothesamewithourmentalformations,suchasangerandfear.Namingcanbeafirststepingivingussomedistancefromourfeelings,sowecanseethatafeelingisjustafeelingandthatitisimpermanent.Afeelingcomesandeventuallyitgoes.

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WEATHERINGTHESTORMOFSTRONGEMOTIONS

Astrongemotionislikeastormanditcancreatealotofdamage.Weneedtoknowhowtoprotectourselvesandcreateasafeenvironmentwherewecanweatherthestorm.Keepingourbodyandmindsafefromthestormisourpractice.Aftereachstorm,wewillbecamestronger,moresolid,andlessfearfulofthestorms.

Wecanlearntotakecareofthepainfulfeelingsandstrongemotionsemergingfromthedepthofourconsciousness.Wearemorethanouremotions.Wecanrecognizewhatisthere,“Breathingin,Iknowthatthisisonlyanemotion.It’snotthewholeofme.Iammorethanmyemotions.”Thisisaverybasicinsight.Emotionswillmanifest,stayforawhile,andthenleave.Whyshouldwediebecauseofoneemotion?Afterafewminutesofpractice,thestormwilldiedown,andyouwillseehoweasilyyouhavesurvived.Youshouldstartyourpracticebeforethestormbeginsoryoumightforgettodoit,andmaygetcarriedawaybythestorm.Thisiswhyourdailypracticeisimportant.

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BELLYBREATHING

Eachtimeastormcomesupsitquietlyandreturntoyourbreathingandyourbody.Turnyourattentionawayfromwhateveritisthatyoubelieveisthesourceofyoursufferingandinsteadfocusonyourbreathing.Mindfulbreathingisyouranchorinthestorm.Bringyourattentionawayfromyourheadanddowntoyourbelly,sothatyou’renolongerthinkingandimagining.Justfollowyourbreathingclosely.Remindyourself,“Ihavepassedthroughmanystorms.Everystormhastopass;nostormstaysforever.Thisstateofmindwillpass.”

Whenweseethetopofatreebeingtossedaboutinastorm,wehavethefeelingthatthetreemaybeblowndownatanymoment.Butifwelookatthetrunkofthetree,weseeit’sverysteady,andweknowthatthetreewillstandstrong.Yourbellyislikethetrunkofthetree.Practicebreathingwithyourmindonlyfocusedonbreathingintoyourlowerbellyandjustletyouremotionsgoby.

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NEUTRALFEELINGS

Whenyousitandbreathewithmindfulawareness,youbecomeawareofalltheemotionsthathavebeenignoredwhileyouwerebusydoingthings.Youbecomeawarenotjustofyoursorrowsandjoysbutalsoofyourneutralfeelings.Aneutralfeelingisanawarenessthatisneitherpleasantnorpainful,suchasanawarenessofapartofyourbodythatisnotinpain.Withawareness,wecantransformaneutralfeelingintoapleasantfeeling.

Whenyouhaveatoothache,thefeelingisveryunpleasant.Whenyoudon’thaveatoothache,youusuallyhaveaneutralfeeling;you’renotawareofyournon-toothache.Whenyouaremindfulofnothavingatoothache,thenwhatwasaneutralfeelingbecomesafeelingofpeaceandjoy.Youaresohappynottohaveatoothacheinthismoment.Bytransformingneutralfeelingsintojoyfulones,wenourishourhappiness.

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LOOKINGDEEPLY

Sittingmeditationhastwoaspects.Thefirstisstoppingandcalmingthebody.Thisinitselfcanbeasourceofgreathappiness.Thesecondislookingdeeply.Insilentmeditation,youareabletocalmyourbodyandyourmind.Youknownothingwilldisturbthatstateoflightness,peace,andjoy.Butifyou’recontentonlywiththis,youwon’tbeabletogofarintheworkoftransformingthedepthsofyourconsciousness.Therearepeoplewhomeditateonlytoforgetthecomplicationsandproblemsoflife.Theyarelikerabbitscrouchingunderahedgetoescapeapotentialhunterorpeopletakingshelterinacellartoavoidbombs.

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BRINGINGOURSITTINGWITHUSINTOTHEWORLD

Ifyoubegintofeelthesecurityandprotectionthatarisesnaturallyfromsittinginmeditation,youmaybereluctanttoleavethisstate.Butwecan’tcontinuetositforever.Wecancontinueourmindfulawarenessineveryaction,inhowwewalk,talk,andwork.Inthisway,weengagefullyinlifeandareabletobringjoytoourrelationshipsandourworld.

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THESTARSOVERHEAD

Nomatterwhereweare,wheneverwe’resitting,overourheadsthereisariveroftrillionsofstars.Wearesittingonaplanet,averybeautifulplanet,whichisrevolvingintheMilkyWaygalaxy.Whenwesitwiththatawareness,wecanembracethewholeworld,fromthepasttothefuture.Whenwesitlikethat,ourhappinessisverygreat.

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Page 72: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

BEPRESENTWHEREYOUARE

Whenwehavethecapacitytobepeacefulandjoyfulaswesit,wecansitanywhere.Wecansitintheairport.Wecansitinthetrainstation.Wecansitonthebankofariver.Wecansitinprison.Ifeveryoneintheworldknewhowtositlikethat,thisworldwouldhavemorepeace,joy,andhappiness.

Whenwe’resitting,we’retrulythereinthepresentmoment;wehavecomehome,wehavearrived.Wearepresentinthattimeandplace;we’renotpulledawaybythepast,thefuture,orbyangerorjealousyinthepresent.Whenwesitlikethat,wesitasafreeperson.

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AFLOWERBETWEENTWOROCKS

Whenyousitalonequietly,it’ssomethingbeautiful,evenifnobodyseesit.Whenalittleflowerappearsinacrackbetweentworocks,it’sabeautifulsight.Peoplemayneverseeit,butthat’sokay.

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SITTINGANDMOPPING

Howwesitcanbeappliedatanymomentduringourdailylives.Forexample,whenwemopthefloor,wemopthefloorjusttomopthefloor,andweenjoymoppingthefloor.Wearehappy.Thehappinessandcontentmentweexperienceinsittingmeditationcanbebroughtintodailylife.Wecanbehappymoppingthefloor.

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RESTORINGOURSELVES

Inourdailyliveswemaygetlostinourthinking,inourworries,andinourvariousprojects.Tositistorestoreourselves,tobecomefullypresentandfullyaliveinthehereandthenow.Followingyourbreathing,calmingyourbodyandmind,youcanbecomepresenteasilyandquickly.Ittakesfiveortensecondsforustorestoreourselvesfullyandproduceourtruepresenceinthehereandthenow.Weofferthatqualityofbeingtoourselves,toeachother,andtotheworld.

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SPIRITUALFOOD

Sittingisn’tsomethingwedoasadutyoranobligation.Insteaditcanbepartofourdailynourishment,likeeating.Considerdailysittingmeditationtobeakindofspiritualfood.Whenwesit,weproducetheenergyofmindfulnessandafeelingofeasethatnourishesourjoy.Trytopracticesittingmeditationregularly.Don’tdepriveyourselfandtheworldofthisspiritualfood.Whenwecanseethatourpracticeisnourishmentforourselvesandfortheworld,itbringsusjoyandthefeelingthatwe’reusefultolife.

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COUNTINGTHEBREATH

Whenwe’refirstlearningsittingmeditation,itcanbeusefultocountourbreaths.Count“one”forthefirstin-andout-breath.Count“two”forthesecond,andsoon.Ifyourmindwandersandyoulosecount,gobackto“one”andbeginagain.Thisexercisehelpsdevelopconcentration.Youmaythinkcountingtoteniseasy,butcountingtotenwhilebreathingmindfullytakesalotoffocus.

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USINGACLOCK

Ifyouhaveaclockthatmakesanaudiblesound,trybreathinginaccordancewiththerhythmoftheclock.Thiscanhelpyoustopthinkingandfocusinsteadonyourbreathing.

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ASITTINGNOTEBOOK

Itcanbeusefultokeepanotebooktojotdownnoteswhilesittingortowriteinaftersitting.Ifyousitinthesameplaceeachtime,youcankeepthenotebookthere.Ifyousitindifferentplaceswhereverorwheneveryoucan,thenkeepyournotebookwithyouinabagorbackpack.Youcanwritedownthethoughtsthatcometoyou,theinsightsyouhave.Youcanalsodraw.Writingwhenyourmindisclearaftersittingcanbeverysatisfying.Youdon’tneedtoreaditrightaway.Perhapsleaveitforawhile,soyoucancontinuetoreflectwithoutjudgment.

Page 80: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

WEAREASTREAM

Evenwhenyouthinkyouaresittingalone,yourancestorsaresittingwithyou.Yourparents,grandparents,andgreat-grandparents,whetheryouknewthemornot,arethereinsideofyou.Acknowledgethemandinvitethemtobreathewithyou:“Dearfather,thesearemylungs,andthey’realsoyourlungs.Iknowthatyouareineverycellinmybody.”Breathingin,youcansay,“Mother,Iinviteyoutobreatheinandoutwithme.”Ineverycellofyourbody,yourancestorsarethere.Youcaninviteallyourancestorstoenjoybreathinginandoutwithyou.Youarenotanisolatedbeing.Youaremadeofancestors.Whenyoubreatheoutcalmly,allyourancestorsinyoubreatheoutcalmly.Whentheywerealive,theymightnothavehadachancetositmindfullyandbreathepeacefully.Butnow,inyou,theyhavethatchance.Thereisnoseparateself.Weareacurrent.Weareastream.Weareacontinuation.

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Page 82: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

SITTINGWITHOURSPIRITUALANCESTORS

Whenyousit,youaresittingwithyourbloodancestors,butyouarealsosittingwithyourspiritualancestorsaswell.Yourspiritualancestorsarealsopartofyou.Youcaninvitethosewhoinspireyou;youcaninviteMoses,Jesus,orMohammedtobreatheinwithyouandenjoybreathing.Theyarealsoineveryoneofourcells.

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SITTINGTOGETHER

Sittingaloneiswonderful.Sittingwithafriendmakesmeditationeasier.ThereisaVietnamesephrasethatgoeslikethis:“Whenyoueatrice,youneedtohavesoup.”Whenyoupracticemindfulness,youhavetohavefriends.Whenwesittogether,wecreateacollectiveenergyofmindfulnessthatisverypowerful.Whenwesitwithothers,weprofitfromtheirqualityofbeingandweprofitfromeveryone’spractice.Wedon’tneedtosayalot,butwebecomeacollectiveorganismandtogetherweproduceinsight.Whenwesittogether,eachoneofuscontributestothequalityofthewhole.Thiscollectiveenergyismorepowerfulthanourindividualenergy.Sittingtogetherislikeallowingthewaterinthestreamtobeembracedbytheocean.Whenwehearthesoundofthebell,everyoneisbreathingmindfullyamdcreatingacollectiveenergyofmindfulness.Thecollectiveenergyisverysupportiveandeffectiveinhelpingusgaininsightandtransformdifficulties.Asapractitionerwecanbenefitfromthatenergytohelpusembraceourpainandoursuffering.Youcansaysilently,“DearbrothersandsistersintheSangha,thisismysuffering.Pleasebrothersandsisters,pleasehelpmetoembracethispainandthissuffering.”

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AFLOCKOFBIRDS

Whenyoupracticesittingwithothers,youdon’thavetodoanythingatall.Thebasicpracticeistobethere,tofollowyourbreathing,andtoexperiencethejoyofbeingtogether.Imagineaflockofbirdsflyinginthesky.Everybirdhasitsownpositionandeachbirdmakesacontributiontothewholeformation.Theyflysosmoothlytogether.Sinceeachbirdispartofthislargerformation,theydon’thavetomakealotofeffort.Theybenefitfromthecollectiveenergyanddon’tneedtoworkashard.It’sapleasuretoflytogetherlikethatinthesky.Whenwesittogether,wearesupportedbyeachother.Weeachproduceourtruepresenceandofferthattoeachother.

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HELPINGEACHOTHER

Whenyousitwithothers,youaretakingcareofyourselfandyouaretakingcareofthegroup.Ifyouseesomeonesittingsolidlyandcalmly,thiscanhelpyou.Suchapersonaffectsthewholeenvironment.WhenIseesomeonesittinglikethis,Iwanttositlikehim.Iwanttooffermytruepresence.Mypresencecanalsohaveaqualitythatcanhelpthecommunity.Thecollectiveenergypenetrateseveryone.Everyoneoffersandeveryonereceivesatthesametime.

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HELPINGAFRIEND

Theremaybesomeonesittingwithyouwhoisholdingabigblockoffearordespair,butwhoisn’tsayinganything.Sheistryingtoholditasshesits.Ifyouaresittingthere,presentandsolid,youarealreadyhelpingher.Yourpresencesays,“Don’tworry,Iamherewithyou.Iwillhelpyoutoembraceandholdthatfearanddespairinyou.”Alone,itisdifficulttoholdalotofpain.Butwiththecollectiveenergyofthegroup,itbecomespossible.

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AGARDENERRETURNINGTOTHEGARDEN

Whenyousit,youarelikeagardenergoingbacktotakecareofhisorhergarden.Alltheplantsandanimalsinthegardenbenefitfromthegardener’sreturn.Theyaresohappytohavethegardenerback.Whenyousit,youarecomingbacktoyourself,toyourbody,yourfeelings,youremotions,andyourperceptionsinordertotakecareofthem.That’sgoodnews.

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Page 89: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

GUIDEDMEDITATIONS

Guidedmeditationisnotanewinvention.ItwasusedinthetimeoftheBuddha,over2,500yearsago.Evenifyouenjoysittinginsilence,guidedmeditationcanbebeneficial.Aguidedmeditationisanopportunitytolookdeeplyintothemind,tosowwholesomeseedsthere,andtostrengthenandcultivatethoseseedssothattheymaybecomethemeansfortransformingthesufferinginus.Aguidedmeditationcanalsohelpuscomefacetofacewithsufferingwehavebeenavoiding.Seeingitmoreclearly,wecanunderstanditsrootcausesandbefreeofitsbondage.

Page 90: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

GUIDEDMEDITATION

JOY

Asyousit,youcantrythesemeditationsforbringingjoyandcalmnessintoyourbody.Eachshortverseiscalledapracticepoemorgatha.Thefirsttimethrough,readeachwholesentencetoyourself.Thesecondtimethrough,youcanjustusethekeywordsonthethirdline.Silentlysayonewordasyouinhaleandonewordasyouexhale.Youcanstaywiththosewordsforafewin-andout-breaths,beforemovingontothenextpartoftheexercise.

Breathingin,givecompleteattentiontoyourin-breath.Whereverthebreathmaybeinyourbody,feelthecalmitbrings.Feelhowthebreathcoolstheinnerorgansofthebody,justlikedrinkingcoolwateronahotday.Whilebreathingout,smiletorelaxallyourfacialmuscles,andyournervoussystemwillalsorelax.

Theseguidedmeditationsarelightstoguideusbackintothepresentmoment.Theyareshortandcanbepracticedanywhereatanytime:inthekitchen,onthebankofariver,inapark,whetherwearewalkingorstandingstill,lyingdown,orsitting,evenwhenweareworking.Thefirstmeditationshowshowthebreathgoeswiththewords.Itworksthesameforallthefollowingmeditations.

1 Breathingin,IknowIambreathingin.(inhale)Breathingout,IknowIambreathingout.(exhale)In(inhale)/Out(exhale)

2 Breathingin,mybreathgrowsdeep.Breathingout,mybreathgoesslowly.Deep/Slow3 Breathingin,Ifeelcalm.Breathingout,Ifeelease.Calm/Ease4 Breathingin,Ismile.Breathingout,Irelease.Smile/Release5 Awareofmybody,Ibreathein.Relaxingmybody,Ibreatheout.Awareofbody/Relaxingbody6 Calmingmybody,Ibreathein.Caringformybody,Ibreatheout.

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Calming/Caring7 Smilingtomybody,Ibreathein.Releasingthetensioninmybody,Ibreatheout.Smilingtobody/Releasingtension8 Breathingin,Icalmmybody.Breathingout,Ismile.Calm/Smile9 Breathingin,Idwellinthepresentmoment.Breathingout,Iknowitisawonderfulmoment.Presentmoment/Wonderfulmoment

Page 92: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

GUIDEDMEDITATION

SITTINGWITHTHEBUDDHA

Whenyousitonyourown,youmayliketothinkoftheBuddhaassittingwithyou.Youcansay,“DearBuddha,Iinviteyoutositwithme.Pleasemakegooduseofmyback.Mybackisstillgoodenough.AndIknowthatwhenyousit,youwillmakemybackuprightandrelaxed.Whenyoubreathe,Iknowyourqualityofbreathingisverygood.Usemylungstobreatheandmybacktosit.”TheBuddhaisn’tsomeoneoutsideofyou.Insideeachoneofusthereareseedsofmindfulness,peace,andenlightenment.Whenyousit,yougivetheseseedsachancetomanifest.WhenyouinvitetheBuddhainyoutosit,hewillsitbeautifullyrightaway.Youdon’thavetodoanything,justenjoyhissittingandhisbreathing.Youcansaythesewordstoyourselfasyoufollowyourbreath:LettheBuddhabreathe.

LettheBuddhasit.Idon’thavetobreathe.Idon’thavetosit.

Whenyoufindyourselfinadifficultsituationoryouarefeelingtooupsetorrestlesstosit,asktheBuddhatodoitforyou.Thenitbecomeseasy.Thenextexerciseis:TheBuddhaisbreathing.

TheBuddhaissitting.Ienjoybreathing.Ienjoysitting.

Thenextverseis:Buddhaisbreathing.

Buddhaissitting.Iambreathing.Iamsitting.

Inthebeginning,youandtheBuddhaareseparate.Thenyoucomecloser.The

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nextverseis:Thereisbreathing.

Thereissitting.Nooneisbreathing.Nooneissitting.

WhentheBuddhabreathes,thequalityofbreathingislightandeasy.WhentheBuddhasits,thequalityofsittingisperfect.

TheBuddhadoesn’texistoutsideofthebreathingandthesitting.Thereisonlythebreathingandthesitting.Thereisnobreather.Thereisnositter.Whenthereisahighqualityofbreathingorsitting,whenthoughts,speech,andactionarefullofmindfulnessandcompassion,youknowtheBuddhaisthere.ThereisnoBuddhaoutsideofthesethings.Iambreathing.Iamsitting.Thereisthebreathing.Thereissitting.Thereisnoonebreathing.Thereisnoonesitting.

Joyinthebreathing.Peaceinthesitting.Joyisthesitting.Peaceisthebreathing.

Page 94: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

GUIDEDMEDITATION

TALKINGWITHYOURINNERCHILD

Aschildren,wewerevulnerableanddependentonothersforoursurvival.Youmayhavehadhurtsandfearsasachildthatwerenotsafetoshareandthatyoukeptinside.Now,asanadult,youarenolongerthatvulnerablechild.Youcantakecareofyourself.Youcanprotectyourself.Butthelittlechildinuscontinuestoworryandtobefearful.

Thechildyouwereandthegrown-upyouarenowarenotexactlytwodifferentpeopleandarenotexactlyone.Theinnerchildisasrealasthegrown-upadult.Theyinfluenceeachother,justasaseedofcornisstillrealinsidethecornstalk.Thisguidedmeditationisachancetotalkwithyourinnerchild,toinvitehimorhertocomeoutandgreetlifeinthepresentmoment.Wecanlethimorherknowthereisnoneedtoworryanylonger.Everythingisokaynow.

Forthismeditation,puttwocushionsinfrontofeachother.Sitononecushionandlookattheothercushionandvisualizeyourselfasafive-year-old.Youcanvisualizeyourselfatayoungerageifthat’smorehelpful.Then,asyousitandbreathemindfully,youcantalktothevulnerablelittlechildinsideyou.Youmaysaysomethinglike,“Mydearchild,Iknowyouarethere,andIamhereforyou.Ifyouhavesomethingtotellme,pleasesayittome.”

Aftersomemoments,allowyourselftospeakasthatsmallchild,expressinganythingyounevergotachancetoshare.Youmaycomplain.Youmaysharethefeelingofbeingfragileandhelpless.Useanykindoflanguagethatfeelsrighttoyouasthatchild.Whensomeemotionlikefearorangercomesup,that’sfine.

Then,giveyourselfafewmomentstobreathemindfullyandcalmyourbody.Speaktoyourinnerchildagain,addressingthefearsandanger.Letthechildknowyou’vebeenlisteningandthatnowyouhavegrownupandcanprotectyourselfsoeverythingwillbeokay.Inthisway,youcanbringyourinnerchildandgrown-upselftogetherintothehereandnowandbeabletomorefullyexperienceandenjoyyourlifeasitishappeningrightnow.

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GUIDEDMEDITATION

SITTINGWITHDEATH

Weknowthatlifeisimpermanentandthatsoonerorlaterweallhavetodie.Sittingmeditationisawonderfulwaytohavemoreawarenessandacceptanceoftheimpermanenceofthebody.Ifwecanbecomefamiliarandcomfortablewithourfearofdying,wecanbegintotransformthatfear.Withourawarenessofimpermanence,webegintoliveourlivesmoredeeply,withmorecareandawareness.Whenwecanenvisionandacceptourowndeath,weareabletoletgoofmanyambitions,worries,andsufferings.Weareabletoletgoofallthethingsthatkeepussounnecessarilybusy.Wecanbegintoliveinawaythat’smeaningfulforourselves,forotherspecies,andtheplanet.Followingourbreathing,wecansay:Allphenomenaareimpermanent.

Theyaresubjecttobirthanddeath.Whenthenotionsofbirthanddeathareremoved,thissilenceiscalledgreatjoy.

ThismeditationsumsupalloftheBuddha’steaching.Thelasttwolinesspeakofthethunderingsilence,whichisthesilencingofallspeculation,philosophies,notions,andideas.

Thismeditationremindsusthataslongasthereistheappearanceofphenomenathereisbirthanddeath.Whenwelookdeeply,weseethereisnobirthanddeath.Wearelikethecloudsinthesky,neverdying,neverpassingfrombeingtononbeing.Acloudcanbecomesnoworiceorrain,butacloudcannotbecomenothing.Acloudcannotdie.Ifweovercomethenotionofbirthanddeath,wearenolongerafraidofimpermanence.

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GUIDEDMEDITATION

WRITEYOUROWN

Youcanwriteyourownpracticeversetobesthelpyouproduceyourtruepresenceandgetintouchwithyourtrueintention.Chooseoneelementthatyouwanttobringintoyourlifeandoneelementthatyouwanttoletgo.Youcanusethisgathainconcertwithyourbreathtoreturntothatintention.

Breathingin,__________(A)Breathingout,__________(B)A. [In-breath]B. [Out-breath]

Herearesomeexamples:

Breathingin,Iamawareoftensioninmybody.Breathingout,Iletgoofthetensioninmybody.Awareoftension/LettinggooftensionBreathingin,Icalmmyagitation.

Breathingout,Ifeelatease.Calm/Ease

Breathingin,I’mintouchwiththecoolautumnair.Breathingout,Ismiletothecoolautumnair.Autumnair/Smiling

Page 97: How to Sit - PDFDrive...NOTES ON SITTING Many of us spend a lot of time sitting—too much time. We sit at our jobs, we sit at our computers, and we sit in our cars. To sit, in this

ParallaxPressP.O.Box7355Berkeley,California94710

ParallaxPressisthepublishingdivisionofUnifiedBuddhistChurch,Inc.©2014byUnifiedBuddhistChurchAllrightsreserved

CoverandtextdesignbyDebbieBerneIllustrationsbyJasonDeAntonisThiseBookwascreatedusingthefirstprinteditionfrom2014

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eBookISBN:978-1-937006-59-412345/1817161514

LibraryofCongressCataloging-in-PublicationDataNhatHanh,Thich,author.Howtosit/ThichNhatHanh.

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