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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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Excerpt from Zen
Means Meditation,
An Audrey "No-thing Book"
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