Total Relaxation

Who Am I?

Direct Seeing

B R E A T H  A W A R E

     One of the first meditation exercises given to beginners is that of Counting Your Breaths.  This can be done in any posture, but sitting is probably the best.  Breathe slowly and deeply.  The eyes may be shut in order to help concentrate.  Then, just start counting the intake breaths.

     If there has never been a meditation practice before, one will be surprised at how difficult it is to concentrate on such a simple thing.  It may not be possible to reach the number "ten" without the mind's arising as thought.  The thoughts will say how foolish an activity this is "what a waste of time" and will think about all the other tasks one should be doing instead.

     The reason the little mind resists meditation is that there has been an addiction to thought for so long, that there is resistance in any attempt to allow spaces to enter.  In fact, the mind is nothing but resistance!  It is similar to breaking any other kind of addiction - like smoking, alcohol, drugs or sex.  One's conditioned belief is that thinking is needed all the time, even though the organism is crying out for a rest from the tension that is created by the constant turmoil of the mind.

     It will also be noticed that when thoughts arise, the breathing becomes irregular, shallow, and out of synchronicity with the rhythm of nature.  In addition, the more thoughts that are carried, the heavier the body feels, for the thoughts make one feel trapped in the body and give the false impression that they are the doers of your actions.

     If there is too much discomfort counting the breaths, just try being aware of the breathing.  Observe how it goes on constantly breathing you, giving the body life, even though there are no thoughts controlling it.  Don't worry if there is a tightening-up because of the increased awareness, that stage will pass.  Just continue observing.

     After there has been some time spent in observing and practicing, one will understand that all the activities can and do happen without any conscious effort on your part.  In Zen, this is called "action from non-action."  It is marvelous having everything happen effortlessly.  One Master said, "It's like being six inches off the ground."  There was another Chinese poet, Lieh Tzu, who they say, "rode on the wind" no doubt to describe his floating life of Zen.

     Floating has always represented higher Consciousness.  One thinks of the symbol of angels.  In the movie Cocoon, the beings from outer space were at a higher level of consciousness and floated around in bodies of light.

     If there is an opportunity to be near the ocean when observing the breathing, you will recognize that the rhythm of the waves and the rhythm of the rest of nature coincide with your own natural rhythm.  The world and you breath as ONE.

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E V E R Y  M I N U T E  Z E N

     Probably the most significant practice of meditation is "mindfulness" or "every minute Zen."  Without this practice, no amount of sitting quietly or chanting of mantras will lead to higher consciousness.  "Higher" consciousness just means being fully conscious.  For most people go through life in an unconscious asleep state without being fully awake to "What IS."

     If one's attention is directed toward the thought, it is seen that thought is either remembering the past events or thinking ahead to the future.  When there is constant pre-occupation with thought, then very little attention is being used for one's present activity which is done unconsciously or mechanically, rather than with full awareness.

     When an activity is attempted for the first time, more attention is directed toward it, and there is more receptivity than usual.  However, after one has learned how to brush teeth, drive cars, cook, do their job, raise their kids, make love, more than likely it has become mechanical rather than feeling creative and new - and the mind wanders to other things.  Observe this in your own life to see if it is true.  Probably the numbers of auto accidents would be greatly reduced, if drivers were "all there."  But most are completely asleep in their own little "soap opera" and daydreaming about other things.

     There is a Zen story which illustrates this principle: Tenno studied Zen for ten years and was finally qualified to teach others.  One day he went to visit the Master Nanin.  It was raining and Tenno wore wooden clogs and carried an umbrella.  After greeting him, Nanin remarked, "You probably left your rain things in the vestibule.  Tell me, did you put the umbrella on the right or the left side of the clogs?"  Tenno was dumbfounded and had no answer.  He humbly became Nanin's pupil and studied with him six more years before he could accomplish his "every minute Zen."

     Theravada or Hiniyana Buddhism is based almost entirely on the practice of Mindfulness, where every detail of one's life is observed with clear awareness.  When one eats, he eats consciously, when one walks he is aware of each movement, and when one breathes there is attention or Mindfulness.  In sitting, standing, and lying down, he acts with clear awareness.

     This is meditation practice that can be done anywhere at any time, and is especially practical in the middle of stressful situations, for it takes one out of the "rat race" and into the stillpoint of the turning world.  From the stillpoint one observes directly how one's mind/body reacts in every situation.  You observe yourself when you stumble, when you say the wrong thing, when you make a fool of yourself without having the buffers of thought that are rationalizing how great you are.  From this vantagepoint of Observing Consciousness you see your own body as objectively as everyone else, which is now part of the picture rather than the subject.  The subject or I AM is witness of all that is happening.

     This method of Mindfulness is the best cure for smoking, drinking, over-eating or any other habits that one would like to get beyond.  Do not attempt to change any of the negative habits, just become aware of them as they arise, and change will happen of itself... if it is destined to do so.

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T O T A L  R E L A X A T I O N

     An excellent meditation practice one can do while lying down is this one.  First of all, the body must be completely horizontal - on the back, with arms to the sides.  If a pillow for the head is more comfortable, keep it small or soft so you are unaware of it.

     Begin by breathing deeply and slowly in and out, and observe the breaths.  Next, starting either with the head or feet, concentrate on one portion of the body.  For example, beginning with the feet, first tense the muscles, holding them for the count of ten, then let go of all tension and completely relax that portion of the body to such an extent that it feels as though your feet dropped away and are no longer there.  Then, moving up the body, do the same with the lower legs; first tense for ten counts and then relax, visualizing your legs having dropped off at the knee.  Continue upward slowly with each section of your body, first tensing the muscles as tightly as possible, then letting go to total relaxation. 

     Do not rush this process, but try to stay alert and concentrated at each step of the way.  Continue to breathe deeply throughout.  If you have completed the process properly, you will feel as though the entire body, including your head has disappeared.

     Sometimes the body is so relaxed that you will simply fall asleep.  However, if one can stay alert, there is an opportunity to make a real discovery.

     While your body is totally relaxed and "gone" find out who is still there.  Who are you now?  If this body were dead, who are you?  What is your identity, which is separate from the body, separate from the mind?

     If you can be alert and one-pointed with this inquiry, the ego-mind may reverse itself and show you its True Reality which is the Self, or formless Consciousness which is HERE NOW eternally, all-encompassing, timeless and like great space.  It will feel like an orgasm with the Universe, although your body will not be the slightest bit involved.

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W H O  A M  I ?

     Ramana Maharshi, who had a spontaneous enlightenment experience as a teenager and never lost it, advocated only one meditation practice; just asking "Who am I?"

     He said that if you will persistently ask yourself this question deeply, and delve within for the answer, the little I-thought who is asking will find its way back to its roots to discover the big I AM which is the source of all.

     This practice is also one which is with you wherever you go.  It is not necessary to sit in the lotus posture to ask, "Who am I?"  It can and should be asked all the time during all activities, either alone or with others.  It will awaken the Observing Consciousness, which is non-identified with one's social identity, from which all the problems arise.

     Remember that the answer to the question isn't anything that one comes up with verbally or conceptually, such as: "I am a mother," "I am a child of God," "I am a seeker," "I am Joe Smith," "I am a bank executive," "I am a rock star," or "I am a Hungarian."  It must be answered from the depths of your being, as in the following story:

     Akihisa Kondo, a Japanese psychotherapist, had many interviews with a patient who was suffering much anguish from the fact that she had been an illegitimate child.  Following his instructions, she began the regular practice of meditation, sitting quietly with no thoughts in the mind.  One day when the time was right, he asked her:  "Who were you before you were an illegitimate child?"  She looked puzzled for an instant, then suddenly burst into tears, crying out, "I am I! Oh, I am I!"

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D I R E C T  S E E I N G

     Because this is at the heart of all meditation practices, it cannot be repeated too often.  The basic essential ingredient of meditation is seeing directly without thought.  

     One who is constantly immersed in thought all the time does not "think" it possible to ever be without it, but it is indeed possible!  However, practice is necessary.  It isn't enough to just read the words; one must put down the book and do it NOW.  Just be aware of what is right in front of you without thinking about what you are seeing . . .   without making judgments, or labeling it in any way.  Be receptive, open, and curious like a little child who is seeing for the first time.

     In the Bible there is a verse which says first one "sees through a glass darkly, and then face to face."  This is what it is like when the clouds of thought disappear.  Such clarity!

     The following are the four tenants of Zen:

     ( 1 )  Outside teaching; apart from tradition.
     ( 2 )  Not dependent on words or letters.
     ( 3 )  Pointing directly to the Original Mind.
     ( 4 )  Seeing into one's nature and attaining Buddhahood.

     "Pointing directly to the Original Mind" means directing one's attention to Consciousness only.  Formless Consciousness, which is everywhere present, is not located in any particular place, for it is everywhere... like great Space.  The Original Mind is within the body and outside it as well, but is not an object, which can be grasped, for it is the Absolute Subject or "I AM that I AM."  The body is just a container, and an illusory boundary of THAT which is indivisible.  It is like dipping a cup into the ocean - there is water in and outside of the cup, yet the ocean is undivided.

     The symbol of the "third eye" represents the super-seeing that is required to become conscious of the Ultimate Reality.  It is more than seeing with your two eyes, it is understanding the "whys and wherefores" and knowing for oneself what is true without reliance on what anyone else has told you.  It is being fully conscious of Totality, which is also the Essence of one's innermost Self.

     Now, put down this paper and LOOK.  Be aware with every fiber of your being.  If all one's energy is used to see things as they are HERE and NOW, there will be no energy left for thought.

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