Category: Breathing Meditation

Zen Shikantaza – Breath Counting Meditation (Seated Meditation)

—An Interview with Grace Schireson, Part One—

In this three part meditation interview, Zen Instructor Grace Schireson speaks on the types of meditation she both teaches her students and practices herself, primarly Zen Shikantaza (seated meditation) and Breath Counting. She goes on to compare letting go to turning toward the light, and concludes with an encouraging approach towards Habit Mind.

 

Meditation How: What form of meditation do you practice?

Grace: My home base for meditation practice is 45 years of experience in Soto Zen shikantaza, or the school of silent illumination. Many times throughout the day I will find my breath for a minute or two of practice. I meditate every day (20-30 minutes) with this method, once or twice a day. I also lead regularly scheduled meditation retreats, classes and workshops where I teach this practice and point out the way it changes your life from the inside out.

 

I have determined that this specific practice is most reliable for me and my students and does not require close supervision from a teacher. While I believe it is essential for meditation students to have a teacher for guidance, some practices are more risky in my view—that is they can create energetic imbalances and require closer supervision. For example, koan practice from the Chinese, Korean and Japanese traditions may require a kind of forceful effort that may leave a student off balance or depleted.

I have studied this method with my own teacher in Kyoto, Fukushima Keido Roshi of Tofukuji monastery, but I only teach it to students who are committed to working closely with me, and who are of a steady and mature temperament. I have also studied Tibetan practices and visualizations, but I believe that these more elaborate trainings require closer supervision and ongoing and extensive trainings.

Meditation How: Thank you. I am excited to hear more. I am a bit confused. You mention that you “find your breath” for a minute or two, and then you write that you meditate for a 20-30 minute period once or twice a day. Are these separate practices, and what do they entail exactly. Perhaps you can describe the process of each.

Grace: Finding the breath is informal meditation wherever you may be, sitting for 20-30 minutes is formal meditation. One needs to practice both ways.

Meditation How: Can you describe to me how “finding the breath” works?

Grace: My teacher always said that a good Zen student always knows where her breath is. So even though we breathe automatically, we can become conscious of the subtle qualities of the breath—where it is in the body, is it long or short, tight or loose— and work to develop a softer, more refined and healing breath. We can notice where our bodies are tight, breathe into the tension and let go.

Seated meditation involves taking a meditation posture, as is customary in a particular tradition, and focusing on the breath, especially counting the exhale at the beginning. One counts from one to ten, exhales only and returns to one again. The attention is focused on the breath, and the mind is like a big sky, where thoughts cross, but are not engaged as a thinking activity. As concentration deepens subtle signs appear—peacefulness, bliss and a quality of engaged and tangible presence.

Meditation How: Is it your personal experience that these practices of breath counting meditation and sitting meditation carry over something of their quality into those moments when you are not in meditation?

Continue with Part Two:
Toward the Light – Let Go (Being Present, Breath, Exhalation)

 

The Practice of Non-Doing in Meditation – Wu Wei, Nature

—The Art and Practice of Non-Doing in Meditation, Part One—
An article on Non-Doing, Here and Now, Nature and Meditation.

One of my challenges in meditation has been to drop desire. This challenge arises even at the outset of meditation, as most meditation practices require stillness. To be still, one must let go of the pressures from the mind to do something instead of just sit there. Once comfortable with simply sitting (walking, standing, breathing, bowing), there comes a new understanding of non-doing.

Non-doing is full of contradiction and successful practice relies on a reconciliation of opposites. Out of this reconciliation of opposites arises a greater truth. Life has its many teachers, both consciously sought out and those we encounter by “chance”. Of those more formal teachers, a good teacher is one who will make it abundantly clear that in the end “what is real and true” is something we finally simply experience for ourselves.

Given this, diving in and exploring the art of non-doing by oneself is essential. Having had some experience working with it myself, I would like to offer my insights as well as a few words of encouragement. To start with non-doing is something we are all naturally quite good at. We practice it constantly. The greater part of our being engages in it automatically and biologically. It is the tip of the iceberg that creates the problem. I refer to ego, mind, and our seemingly endless materially-focused thinking processes.

Nature is already perfectly engaged in the art of non-doing. Can you on a whim prevent your heart from beating or your blood from pumping? I think not. It is impossible for us to stop or alter in any significant way the workings of our bodies. I am not suggesting that our bodies are completely beyond our reach, but we must recognize that 99.9% of our workings fall under the miraculous care and wisdom of Mother Nature.

Are we not individuals with our own distinct choices? What of our free will? This question reminds me of a book called “Right Use of Will- Healing and Evolving the Emotional Body” by Ceanne DeRohan. In this book Ceanne writes that “free will” and “destiny” are the same- the argument being that what a person chooses (free will) is absolutely in line with one’s nature (destiny). We cannot be other than ourselves and yet who we are in terms of expression will constantly change.

Our true nature is what we seek to express above all, but is this really something we can manifest on our own and on cue? “Just be yourself.” What does that mean? We carry ideas and concepts around-explanations of what we do now and who we are to become, but life has a way of showing us different. Circumstances and challenges surprise us. The shape and quality of our lives pale in the face of our accumulated ideals.

We dream of greater fulfillment and further expression and yet our dreams-our concoctions of ideals and values prevent us from accepting ourselves as we are. Part of this is due to the fact that we live in the shadow of a hand-me-down morality. We believe we have to consciously choose good over evil, failing to recognize that nature when left to itself is inherently moral. We have come to believe that if we don’t carry around a clear sense of what is okay or not okay for us to do, we will live life as an abomination.

Is your cat morally sound? Is the tree in your backyard capable of evil? Yes and No. Nature is beautiful. Good and evil are polarities. We are seeking something beyond both- life. How do we get out of our own way? The answer is to get out of our heads. We must come to terms with who we are. We must get in touch with our core being-beyond identity. The answer lies in letting go and allowing oneself to be the instrument of the one creator. We must drop the ego.

>>> Part Two: Here and Now – In the Moment – Meditation, Heart Chakra

Following the Breath – Mindfulness Meditation – Breathing

—An Interview with John Nordell—

John Nordell is professional photographer turned teacher of photography. He has been meditating since 1989. In this three part meditation testimonial and interview, John speaks on Following the Breath, Mindfulness Meditation, Conscious Breathing, Meditation and Healing, and Letting Go of Fear.

Meditation How: How and when were you first introduced to meditation and what form of meditation?

John:I was first introduced to meditation when I took some Hatha Yoga classes in 1989. It was basic learning about following the breath in and out, lying on my back relaxing at the end of class. I was also introduced to the concept that aspects of self-care can become ironic: rushing to get to yoga class to relax after work and getting stressed out in the process.

Meditation How: What type of meditation do you practice presently? Is it still about following the breath?

John: I often stop by the Connecticut River on my way to work and look out over lake-like section created by a dam. My session starts when I read a brief passage relating to leading a spiritual life. Sometimes I just focus on the breath going in and out, aware of either my belly moving or air entering and leaving my nostrils. Sometimes I add some phrases to accompany the in and out breaths.

Following the Breath - Mindfulness Meditation

Here is favorite set from Thich Nhat Hanh-“Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. Breathing in, I see myself as a flower. Breathing out, I feel fresh. Breathing in, I see myself as a mountain. Breathing out, I feel solid. Breathing in, I see myself as still water. Breathing out, I reflect all this is. Breathing in, I see myself as space. Breathing out, I feel free.”

I had done these for a few days, when I realized that from where I parked, I could see flowers. I could see a mountain. Sometimes the water was still- a very powerful connection to nature. And, as Thich Nhat Hanh reminds, space (the stars) are always up there, even when the sun it out. Beyond formal morning sessions, I try to turn washing the dishes or morning grooming or house cleaning into a present moment meditative experience.

Meditation How:Are you watching the breath or counting while you breathe? Also, you mentioned an awareness or mindfulness present while washing the dishes, and other day-to-day events. I’d like to hear about your experiences while meditating (in terms of feelings) and also to what degree your meditation carries over into your perspective (and/or capacity to deal with) more difficult times/moments.

John:I mostly watch the flow of my breath in and out. I have tried different counting methods and ideas, but I feel that I start forcing the breath. That approach feels unnatural. My goal is that by consciously following the breath during structured meditation times, this habit will follow me throughout the day. Sometimes when I meditate, my feelings don’t change much. Other times I feel joy, peace, connected- sometime sadness or anger.

Seven years ago I was diagnosed with cancer. As I was wheeled into the operating room so a surgeon could biopsy the tumor in my chest I consciously breathed, again lines from Thich Nhat Han- “Breathing in I calm my body, Breathing out I smile.” I think I went under with a smile on my face. During chemotherapy, I listened to guided visualization healing tape. I also listened to and practiced with some Jon Kabat-Zinn mindfulness meditation tapes. These practices were a key element of my healing.

Continue with Part Two:
Conscious Breathing – Meditation and Healing – Relaxation

Meditation on the Breath- Meditative Breathing, Self-Guided

—Interview with Yvonne Lautenschläger, Part One—

This three part interview with Yvonne focuses on breathing meditation, thoughtless gaps, recovering clarity and peace, and the experience of what Yvonne calls “non-directional love”. This is great material for anyone interested in the mechanics involved in breathing meditation.

Meditation How: Can you describe how you meditate?

Yvonne: I simply do conscious breathing whenever I *think* of it. It is especially helpful for me when I am in challenging situations. Breathe in … Gap … Breathe out … Gap … The gaps are thoughtless, an oasis to rest in peace and silence. The only time I do it regularly somehow is shortly before sleeping and in the morning after I wake up. I deliberately get up about half an hour earlier than I have to, to just sit in bed, with something to drink and just breathe and let come (and go!) to my mind whatever arises.

Sometimes I try to get conscious of my inner body simultaneously. Very rarely I do guided meditations, for example by Adyashanti or maybe when I am attending a workshop. But it always comes down to breathing for me! I love it! It is so simple and can be done where-ever I am, however I move or sit or lie…

Meditation How: I too am most fond of unstructured and unguided (or rather what I call self-guided) meditation. Have you been involved in more structured or guided meditations in the past?

Yvonne: Yes, I did structured and guided meditations. A few years ago I participated in a yoga group and there we sat in meditation in addition to the yoga exercises. It was nice in a way, but ultimately not my style. From time to time I visit workshops, where mostly one part is meditation. But for me the most profound way is like I described in my last response.

Meditation How: I want to understand more about the breathing. I have actually tried this method with some interesting results. I notice that the timeless moment at the end of exhale is easy for me, whereas the one that follows the inhale feels very emotional, tight and forced. Have you had similar experiences, can you recommend a solution, and do you ideas about what the imbalance of the two cycles is related to?

Yvonne: The first gap (after inhale) is much shorter than the other, yes! That is physiological. I don’t feel any tightness or something else. Maybe it is because the compression in the lungs after inhale is larger. The *need* to exhale is bigger than to inhale. Another physiological aspect for the *forced feeling* could be that the heart rate increases during the inhale.

Meditation How: I hear what you are saying and that all makes sense. However, I believe that part of the problem is emotional—that the two cycles are distinct in some way—perhaps conscious and unconscious meeting in the stillness. One cycle inclined to be more deliberate and so more difficult to surrender. Tell me more about the heart racing during inhale.

Yvonne: Absolutely, an emotional issue going hand in hand with a physiological fact maybe? The increase of the heart rate is associated with the so called *Frank-Starling-mechanism* Too difficult to explain :-), anyway the increase is *normal*.

Continue with Interview with Yvonne Lautenschläger, Part Two

Standing Meditation- Qigong Practice, Breathing, Posture

—Interview with Rodney Owen, Part Two—
Go to Part One of Rodney’s Interview—
Standing Meditation, Quaker Meditation, Breathing, etc.

Rodney: Standing Meditation is a Tai Chi Qigong practice. It is both Qigong and meditation. The essence of the practice is centered on posture, breath, and calming the mind— emptying the cup. In the Taiji world we call it Wuji meditation. Wuji is the void, that that is beyond or before definition, before movement; stillness. Once we move, Wuji the void becomes Taiji, Yin Yang Movement. So in Wuji meditation, which actually encompasses standing, sitting, and lying, we focus on the void very much the same as in Zen.

Additionally we are concerned with breathing, not only as a mantra typical of meditation, but also Qigong breathing. Specifically Qigong focuses on pre-natal or reverse breathing. As the meditation process evolves, as we settle more into the void, our breathing may become tortoise breathing— or very shallow and slow, also typical of Zen. Out of those three types of Wuji, I prefer standing. Standing meditation has a specific focus on posture that is in keeping with Tai Chi and Qigong.

Our intention is to straighten out the spine. One does that by tucking in the backside, sucking in the gut, and stretching the neck up as if one had a string attached to the top of one’s head. This fills in the hollow in the back and allows for easier flow of Qi through the body. This posture is the natural, but not the normal, posture for humans. Maintaining it is difficult at first, but very rewarding in the long run.

Meditation How: Is the breathing something you allow and simply watch or are you controlling it? I guess my question is about whether or not one evolves or in this case returns to deeper more primal states by just allowing or by striving?

Rodney: Unfortunately the answer to that question is yes. There are two schools of thought on this. One is that we “do” reverse breathing through intention. The other is that by holding the posture I described and relaxing, reverse breathing comes naturally. It is my experience that I have to focus on my posture and breathing to make it happen and then it takes over on its own. And it’s kind of like stopping the internal dialog, If you put too much of your mind into it, you’re not doing it anymore. So for me, eventually, reverse breathing happens without so much intention. But it has taken a bit of intentional practice to get to that point.

Meditation How: I am interested in hearing a description of the most heightened or advanced state you find yourself in due to these practices. In short, what is it that has you going back for more— bliss, enlightenment? Also, do you ever get to the point where you feel more as if you are being breathed rather than you doing the breathing?

Rodney: That may be a hard one to answer. I’m not sure if I know the right words. Bliss may be a good word here. There are two different states that I can personally identify. I would call them the meditative state and the Qigong state. The meditative state is what we achieve in meditation once we have settled down, stopped (or significantly slowed) the internal dialog, and the breathing has all but stopped.

Standing Meditation- Qigong, Breathing and Posture

At this point we feel existentially satisfied, at peace. In this moment we are not engaged with the wheel of Samsara. Some would say we are in the presence of God. I’m not really sure what bliss is, but it sounds like an apt word for this state. The Qigong state is similar, except that we also feel energized. There is a slight tension in the body. Tension is not really the word, but we are not so relaxed that we collapse. And we are not really tense. In Tai Chi we call it Sung.

Anyway, we are very aware of our bodies at this point, and aware of the energy, or Qi, that is flowing through our bodies. Because of the practice, we have the benefit of endorphins. So there is a sense of elation, much like a runner’s high. I find the combination of these two states, meditative and Qigong, in standing meditation. I don’t ever feel as if I’m being breathed. Rather, much like Zazen, I feel as if I’m not breathing at all.

Meditation How: You say that you feel that you are not breathing at all. Are you yet aware that there is breathing going on— that something is breathing— or is breath or any form of cyclic movement out of the picture entirely? I am also interested in, being that these states are achieved through posture and concentration, what part of this experience is retained and what other benefits do you experience when you are not in the midst of these practices?

Continue with Interview with Rodney Owen, Part Three.

Meditation and Release – Art of Allowing Feelings

—My Personal Meditation Story, Part Fourteen—
Go to Part One of— Beginning Meditation – My Meditation Story

”Breathe in and breathe out with a moan. Do it now. You cannot help but let go of something.”

The Art of Allowing Feelings
I have a great blessing in my life—my partner. She sits next to me on the couch at night and she either reads of surfs the web while I meditate. I will sit there and twitch and make all sorts of noises and we both laugh. She even mocks me from time to time. What a blessing. The noises I make are a release of emotional energy. I first started allowing myself to do this in the late 80’s.

Emotional release is vital. Breathing in and out is good, but there is something about releasing with tone that really gets the old stuff out. I cannot remember specifically the first time I really let it out, but what an important thing to learn how to do. Making weird noises is not that easy for some people, even when they are alone. It takes courage to be weird.

Feelings- Suppression and Oppression
I recommend it highly. To start you might just get in your car if you have one and drive out to the countryside and scream—scream it all out. There are stores of it so keep screaming and moaning, whimpering and sobbing until it is all out. This is really good and essential form of meditation. It becomes easier to express feelings when you practice it with commitment.

The unlived life that still lurks in us due to suppression and oppression needs to come out. This is exactly what it is—unlived life. We held it in when in the midst of confrontation and now it is stuck there. There are many of us who have kicked the dirt and grunted and said all of the things we wish we had said—after the fact. It haunts us. Oppression is awful.

Flying the Freak Flag
Whether it is a significant relationship or the workplace, life presents plenty of opportunities for us to honor ourselves—or not. It is not easy. Holding it in is not good for us but we do it. We try to hold it together. We are free agents—sparks of the divine light and the struggle to exercise this reality of being free is ongoing all because of the dimensional world we create together.

This is just another aspect of living in community. I try not to moan or twitch in public. I try but it is not use. I am so committed to my personal development that I will embarrass others by making noise and twitching. I try to keep it subtle. I will use my hand sometimes to ward off negative energy just by waving it. I will expel energy is a cough to release it.

Moan, Twitch and Scream
The more that we relax in meditation, the more we will encounter deposits of energy that need to be released. This is part of the healing process. Breathe in and breathe out with a moan. Do it now. You cannot help but let go of something. There is something about emoting—something about making feelings tonal and alive. It heals.

There is a terrific account of these types of events in a number of books depicting awakenings. One in particular comes to mind and that is Krishnamurti. When he was allowing himself to become a vehicle for the divine, he would meditate under a tree in California and twitch, moan and have fevers. This is related to kundalini and its developmental fire burning through the obstacles—obstacles to living in the moment and free. Let it out. Express it. Be bold.

Continue with My Personal Meditation Story, Part Fifteen.