Awareness Cultivation / Zazen
Zazen, as it is known in the Japanese Zen tradition, is the practice of “just sitting in mindfulness.” It is not a matter of stopping the mind, but rather allowing the practitioner to become aware of his or her own thoughts, so that benefit can be had from a more intimate awareness of one’s present condition. The simple attention that results from just sitting allows for a nonjudgmental awareness of one’s circumstances, so that fewer negative mental labels are attached to one’s experiences. As you sit, simply watch and be present.
Tip: If you have difficulty with zazen, try placing a tea candle in front of you for an object of focus.
Breathing
As in all seated meditations, situate yourself in a centered and balanced posture. The spine should be upright over the cushion; the legs in a comfortable position (seiza, half-lotus, Burmese, or chair). This exercise focuses your awareness on the breath, and in particular the rhythmic nature of inhalations and exhalations. It is often facilitated by the use of a wooden fish drum or two blocks of wood, brought together to initiate each breath. As the meditation progresses, the bodymind relaxes and breathing cycles become prolonged.
Bell Meditation
May be performed alone or in a group. The leader strikes a ching (Chinese bowl bell), and the audible sound is focused on entirely. The mind follows the sound from its initial pronounced strike to its fading away into quietude. After the sound is fully extinguished, the leader strikes the bell again. Continue to comfort and benefit.
Mantra (“AUM”)
All mantra meditations involve the slow repetition of a short sound, syllable, word, or statement. A traditional and ideal choice is “AUM,” thought to be the most basic of all sounds in traditional Indian philosophy. It is chanted slowly, with the mouth opened wide for the initial “Aaaaa” and slowly constricted as the sound continues through the outward breath. Breathe and exhale as long as you comfortably can; this enhances breath control and induces a powerful focus.