"Take off your shoes..."

"Step into the zendo left foot first, then with your hands at your waist, bow from your waist in respect after stepping in the door..."

"Walk clockwise around the room to get to an unoccupied sitting cushion, holding your palms together in front of your chest..."

"Bow to the altar, your cushion, the people sitting next to your cushion and the person sitting across the room from your cushion..."



"My name is Master Do..."

"I will be your meditation sensei..."

"You must first establish your posture, select the following posture, the one most comfortable for you:"

1 "in a chair with your knees comfortably apart and your hands resting in your lap cross legged on the floor, position a cushion under your buttocks, so that both knees touch the floor "


2 "Japanese fashion on your knees with your large toes touching and your heels pointed outward so that your buttocks rest on the soles of your feet. a cushion placed between feet and buttocks"


3 "full lotus position only recommended for masters, if you do not know what it is than you shouldn't be doing it "


"Sit with your back straight, while still relaxed and let the weight of your head fall directly down upon your spinal column. Pull your chin in slightly and allow the small of your back to arch.  Rock briefly from side to side, then front to back and establish the point at which your upper torso feels balanced on your hips.  Close your mouth and breathe through your nose, placing your tongue on the roof of your mouth"

"How are you feeling?"

"Good let us continue"

"Close your eyes and focus on the place where you body touches the cushion or chair. What are the sensations there? Notice the places where your body touches itself. Pay attention to the sensation at these places of contact. Finally focus on the way your body takes up the three dimensions. Can you feel the boundary between body and space. Note the feelings and continue."

"Close your eyes again, take several deep breaths and notice the quality of your breathing. Is it fast or slow? Deep or shallow? Notice where it lies in your body. Try moving it from one area to the other. Breathe into your upper chest, then your stomach, then drop your breath into your lower belly. Feel your abdomen expand and contract as the air goes in and out. This "dropped breath" is the most relaxing, if it doesn't drop, it will in time."

"set a clock or alarm for 15 minutes of meditation, even though you may choose to leave we will still be meditating, so choose to meditate only if you are dedicated to it."

"Close your eyes and breathe in and out with each sound, let all other thoughts pass, concentrate on your breathing."

T H R E E I N I T I A T E M E D I T A T I O N S

mantra meditation

"This is the most common form practiced throughout the world. Before you begin select a word or syllable that you like. It can mean something to you or not, or it may be two nonsense syllables, the sound of which you find pleasant."

"Find you posture and center yourself. Take several deep breaths... chant your mantra silently to yourself, say the word over and over in your mind. When your thoughts stray, note it, then return your attention back to your word. If you notice any sensations, note them, and return to your word. Please don't force it, let your mantra find its own rhythm as you repeat it over and over again... If you can, chant your mantra aloud, let the sound of your own voice fill you as you relax. Notice whether the sensations in your body are different from those you felt when you chanted silently. Which is more relaxing?
remember, meditation is to be practiced with awareness, you may find repeating a mantra can become mechanical. When this happens, you may have the sense that an inner voice is repeating your mantra while you are actually lost in thought or approaching sleep. Try to stay aware of each repetition of each syllable. "

breath counting

"the most relaxing of the three forms, follow the gentle ins and outs of the breath as it creates a sense of peace and restfulness"

"find your posture and center yourself. Take several deep breaths, close your eyes. Take deep but not forced belly breaths, as you do focus your attention on each part of the breath, the inhale, the turn (the point at which you stop inhaling and start exhaling), the exhale, the pause (between the exhale and inhale), the turn (the point at which you begin to inhale)m the inhale, and so on. Pay careful attention to the pause. What are the sensations in your body as you pause between breaths? as you exhale say "one', continue counting each exhale by saying "two...three...four". Then begin again with "one". If you lose count simply start over with one.
When you discover your mind has slipped into thought, note it, then gently return to counting with "one".
if a sensation catches your attention, focus on the sensation until it recedes, then return to counting with "one".

gazing

"this form involves fixing your gaze on an object without thinking about it in words. Select a small object if you like, a stone, candle, or anything you feel appropriate"

"find your posture, center yourself and take a few deep breaths
set your object on a surface which is at eye level and about a foot or so away from you. Look at it carefully, gaze rather than stare, keep your eyes soft and relaxed. Notice the objects color, texture, size, and shape. Trace its edges with your eyes. Cover every square inch that is visible to you, and experience its qualities. Allow yourself to be fully involved in the exploration, as though you had never seen this before.
As thoughts or words you associate with the object pop up, simply note them and let them go, return to the object.
If sensations in your body attract your attention, allow yourself to stay with them until they fade while continuing to gaze at the object. "

"Next time we will continue with releasing muscular tension, a relaxing exercise..."

"I never go outside these temple walls in my age, please let me know how you are doing after your time here, I would like to know if you have gained anything from your experiences here, please use the communication hub, I do so hate this new technology, computers, ha! a passing fad..."