Focus Meditation
When you practice Zen Meditation do you only focus on your breathing?
I read 2 books and the advise differently. What is the best way to meditate(Zen)? Counting the breathings? Or just focusing on a candle light? I would appreciate your advices. Thank you for your time.
There are five basic Zen meditation techniques, along with variations of each. These are:
1. Keeping a Question
Traditionally this is called “hwa tou” practice. In this technique, you hold a question in your mind as you sit. Typical questions are, “What am I?”, “What is this?”, etc. By keeping such questions, you can return to “don’t-know” mind. Let go of all thinking, opinions and desires and continually return to the questioning mind.
2. Mantra Practice
Many students use a mantra to calm the mind and strengthen the center. This has been my basic practice for 20 years. The usual technique is to recite the mantra constantly, paying attention to it and allowing all other thinking to drop away.
3. Koan Practice
Koan practice is an ancient form of question and answer. The actual word means “public record” – these are the public records of past Zen masters. Koan practice will give you a Great Question if you don’t have one. This practice is usually done only with the guidance of an authorized Zen master.
4. Counting the Breath
The breath is counted either on the exhalation (best for beginners) or the inhalation (more difficult) from 1 to 10. When you lose count or reach 10, start over.
5. Clear Mind Meditation
In this form of meditation, you just sit and remain aware of what is going on at just this moment. This is moment-to-moment mind. This is not a beginning technique, but is an out-growth of the other techniques.
So the question is: What’s the best practice for you?
Most students begin with either #2 or #4. If you’re already counting your breath, then I recommend continuing with that. If you’d like to begin with mantra practice, feel welcome to email me and I can give you some direction with this technique.
Ultimately, all these techniques go to the same place, so don’t feel that one is better than another, or that one is more advanced than another. If you check your practice in this way, you’ll only make problems for yourself. Just settle into a practice and stay with it over the years. It will transform your life.
Oh…Zen practice is traditionally done with the eyes open, looking down at the ground about 3 feet in front of you. And the mouth is closed, so that you breathe through the nose.
Best wishes in your efforts!
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