by: Tom Takihi
One of the impressions I have gained recently in speaking to Zen friends about practice is a certain attitude towards breathing in zazen. For the sake of brevity, and just for fun, I wish to refer to it as "samurai breathing". I think it has its origins in the martial arts.
The "samurai breath' goes like this: one must push down hard on the outgoing breath, concentrating on the hara (solar plexus) and in doing so, push aside any thoughts, feelings, sensations, that get in the way, smashing through them like a karate expert would smash their hand through a brick.
If you practice like this, it will give you a considerable feeling of power, like winning a contest (with yourself), and also give you a sense of purpose in a goal-seeking way (like paying off the mortgage). This type of straining zazen creates a heroic struggle out of zazen and a sense that you are trying very hard, but it is ultimately self-defeating. Perhaps it is part of the process of learning that we have to go through this struggle before we realize it is not productive.
When I see people practicing like this, I have a mental picture of someone on an exercise bike peddling furiously, somehow believing that they are going to get somewhere if only they try hard enough. I then imagine someone coming up to them and whispering in their ear, "Excuse me, it doesn't matter how fast you peddle, you won't get anywhere on that bike. " This is like the story of polishing a tile, believing if only it is done hard enough, it will become a mirror, or believing that one will become a Buddha after years and years of zazen, rather than realizing that we are Buddha right from the very beginning.
When I began my zen practice many ago in Japan with Kabori Roshi, I was like the person on the bike furiously peddling to get somewhere. I listened with keen interest to other students talking about various breathing techniques, which I believed, if only I could get them right, would propel me towards realization in no time. Needless to say, I tied myself up in knots trying to breathe the "right" way, even making myself sick in the process. After several months of this, I went to Kabori Roshi and told him about it in sanzen (Rinzai for dokusan). All he said was "Just breathe naturally". I remember feeling a mixture of relief, confusion and disappointment at his comment. How could it be that simple?
Kabori Roshi was like the kindly person whispering in the ear of the stationary cyclist, "Excuse me, no matter how hard you try, you won't get anywhere on that bike." The message got through a little but, looking back, I wasn't quite prepared to really give up my belief, that if only I pushed harder, I would get somewhere.
This happens all the way along in zen practice. Teachers keep telling us there is nothing to attain, but we don't quite believe them, even though we may mouth the words to others. In everyday life we see people all around struggling to find happiness and peace, believing it will come when they finally get what they want, without seeing that this very moment holds all that one could desire. It is easy to see this delusion in others, but can you see it in yourself?
Coming back to the analogy of the exercise bike, it is not the practice of peddling we have to give up but the belief we are going to get somewhere if we do fit. As we give up this belief, (which is underpinned with the fear of failure) we can enjoy just peddling, and in zazen if we give up this belief, we can just breath naturally and our breathing includes the breathing of the currawong warbling in the crisp morning air.
The "samurai breath" after all turns out to be conceptual breathing, a fixed notion of what breathing ought to be, unlike the breath of the Tao which is open and just comes and goes of its own accord. When our breathing attempts to fit some conceptual pattern of how we ought to breath, we interfere with it, and are out of touch with ourselves. The mind/will should take its lead from the breath, rather than the breath taking its lead from the mind/will. When the mind/will takes its lead from the breath, then the mind/will and the breath are in harmony. When sailing, you trim the sails according to the strength and direction of the wind, not the other way round.
Aitken Roshi, when he was a student of Soen Roshi, asked him "When I do zazen should I use effort or not?" Soen Roshi replied, "The question reminds of Joshu's question to Nansen in Case l9 of the Mumonkan - 'ordinary mind is the Tao'".
Joshu asked Nansen, "What is Tao?" Nansen answered, "Ordinary mind is the Tao." "Then should we direct ourselves towards it or not?" asked Joshu. "If you try to direct yourself towards it, you go away from it", answered Nansen. Joshu continued, "If we do not try, how can we know it is the Tao?" Nansen replied, "Tao does not belong to knowing or not knowing. Knowing is illusion, not knowing is blankness. If you really attain the Tao of no doubt, it is like the great void, so vast and boundless. How then, can there be right and wrong in the Tao?" At these words, Joshu was suddenly enlightened. Mumon, commenting on this said, "Even though Joshu may be enlightened, he can truly get it only after studying for thirty more years."
Should we direct ourselves towards it or not? Should we use effort or not? Does Nansen mean just "go with the flow of the Tao" as this cliche has become known, as on some personal growth weekend where everyone lies around drinking herbal tea, looking dreamy-eyed and talking about the oneness of the universe? I remember Aitken Roshi once saying to a student, "When are you going to stop going with the flow and get into action?"
"Going with the flow" is just the conceptual opposite of "samurai breathing". Dull and complacent zazen with no vitality or resolve, which is more accurately going with the flow of Taoist fantasy and natural therapy mysticism.
What is the right attitude then with which to breath? The right attitude is to have no fixed attitude. However from a practical point of view it can follow certain guidelines. I think of right zazen as like holding a baby in one's arms. You hold a baby gently otherwise you will hurt it. You also hold it firmly otherwise you will drop it. Light but steady. Should you use effort or not? Try holding a baby.
One Minute Meditations for a Happier Life
by Shirley Ryan
Meditation has been used for centuries to train the mind, and the list for its uses are extensive. Not only does meditation increase wellness in general, it reduces stress, anxieties and cultivates positive emotions. In addition, with consistent use, it reshapes the cortex of the brain resulting in an increase in attention span, sharpening of focus and improved memory.
Sounds like just what the doctor ordered you say? But practically, how does one fit this into a busy schedule? Meditation using mindfulness is the most practical way to meditate. In the simple act of training ourselves to become more aware by slowing down our sense of time passing, we can learn to monitor our moods and thoughts before they spiral downward. We can, in other words, make ourselves happier. Simply being mindful (paying attention) during your daily activities is a kind of mediation.
This kind of meditation is being in the moment, exercising a set of mental activities that sees things with impartial watchfulness. It does not take sides. A mindful meditator is both participant and observer. It is observing all phenomena - physical, mental or emotional - whatever is presently taking place in the mind. Ever eat an orange and really savor the process from peeling through tasting it? Let's see how mindfulness works.
Behold (without judgment) the beauty of the orange as you hold it up to the light and witness the color, moving it to your nose to breathe in the sent of the rind itself. Perfect roundness rolls over your fingertips as the sphere moves from your left to your right hand. Feel the dibbled texture as it slides over your fingertips. All of your senses are alive as you hear the peel pull away from the skin. A cool spray of juice prickles your skin as the sent of the orange creates an aroma that makes your mouth water. Pull the segments apart and bite into it letting the juice run into your mouth. Savor the sweet liquid as it becomes a part of your awareness. This is mindfully eating an orange with full awareness of its presence in your life. The process of mindfulness is simply short bursts of attention to one thing. We do this normally in our everyday life. As you begin to assimilate the process, and become more proficient the attention moves to all things.
Some tips for meditation using mindfulness:
1. Choose one simple thing a day that you can spend time with to give your full attention. (Start with something easy like: washing dishes or the car, deadheading plants, folding towels, brushing the dog, running, making a sandwich, eating anything, brushing teeth, etc.)
2. Make an appointment with yourself for this practice. (Later you can just spontaneously choose, but for now set a time in your calendar or it will not happen.)
3. Tell someone that you are practicing meditation in short spurts once a day. (This commits you to the process and sets the stage for you to change your behavior and view of yourself.)
4. While you wait for this time, practice breathing into the diaphragm in one minute intervals. Cleansing breathwork is an anchor to the present moment and an important part of being healthy. Breathe into the place between your ribs and navel. (Stop lights are a great place to practice this.)
5. Stretch regularly while sitting (Turn your neck as far as possible from side to side and up and down.), and standing (Reach to the ceiling.).
6. When the time comes, use all of your senses: sight, smell, hearing, touch, taste (if appropriate), and intuition. Experience the object without judgment--just observe. (Soapy hand, slippery, wet, silky, warm water, etc.) Detach from whatever you are seeing or hearing--it just is and nothing more.
Nothing is excluded, thoughts, distractions, sounds, images, ideas, or feelings that arise, everything is welcomed. We simply allow whatever is there to be.
Consistently observe with bare attention both the breath and every mental phenomenon. Time is different now as it slows down our sense of its passing. This gives a rare opportunity to see the world and ourselves differently and to choose how we feel and act.
Mindful meditation is a good choice to develop a greater sense of self awareness and of how we fit within the universe. The universe responds favorably to the attention to your life, and the attention to all of its gifts to you.
Meditation has been used for centuries to train the mind, and the list for its uses are extensive. Not only does meditation increase wellness in general, it reduces stress, anxieties and cultivates positive emotions. In addition, with consistent use, it reshapes the cortex of the brain resulting in an increase in attention span, sharpening of focus and improved memory.
Sounds like just what the doctor ordered you say? But practically, how does one fit this into a busy schedule? Meditation using mindfulness is the most practical way to meditate. In the simple act of training ourselves to become more aware by slowing down our sense of time passing, we can learn to monitor our moods and thoughts before they spiral downward. We can, in other words, make ourselves happier. Simply being mindful (paying attention) during your daily activities is a kind of mediation.
This kind of meditation is being in the moment, exercising a set of mental activities that sees things with impartial watchfulness. It does not take sides. A mindful meditator is both participant and observer. It is observing all phenomena - physical, mental or emotional - whatever is presently taking place in the mind. Ever eat an orange and really savor the process from peeling through tasting it? Let's see how mindfulness works.
Behold (without judgment) the beauty of the orange as you hold it up to the light and witness the color, moving it to your nose to breathe in the sent of the rind itself. Perfect roundness rolls over your fingertips as the sphere moves from your left to your right hand. Feel the dibbled texture as it slides over your fingertips. All of your senses are alive as you hear the peel pull away from the skin. A cool spray of juice prickles your skin as the sent of the orange creates an aroma that makes your mouth water. Pull the segments apart and bite into it letting the juice run into your mouth. Savor the sweet liquid as it becomes a part of your awareness. This is mindfully eating an orange with full awareness of its presence in your life. The process of mindfulness is simply short bursts of attention to one thing. We do this normally in our everyday life. As you begin to assimilate the process, and become more proficient the attention moves to all things.
Some tips for meditation using mindfulness:
1. Choose one simple thing a day that you can spend time with to give your full attention. (Start with something easy like: washing dishes or the car, deadheading plants, folding towels, brushing the dog, running, making a sandwich, eating anything, brushing teeth, etc.)
2. Make an appointment with yourself for this practice. (Later you can just spontaneously choose, but for now set a time in your calendar or it will not happen.)
3. Tell someone that you are practicing meditation in short spurts once a day. (This commits you to the process and sets the stage for you to change your behavior and view of yourself.)
4. While you wait for this time, practice breathing into the diaphragm in one minute intervals. Cleansing breathwork is an anchor to the present moment and an important part of being healthy. Breathe into the place between your ribs and navel. (Stop lights are a great place to practice this.)
5. Stretch regularly while sitting (Turn your neck as far as possible from side to side and up and down.), and standing (Reach to the ceiling.).
6. When the time comes, use all of your senses: sight, smell, hearing, touch, taste (if appropriate), and intuition. Experience the object without judgment--just observe. (Soapy hand, slippery, wet, silky, warm water, etc.) Detach from whatever you are seeing or hearing--it just is and nothing more.
Nothing is excluded, thoughts, distractions, sounds, images, ideas, or feelings that arise, everything is welcomed. We simply allow whatever is there to be.
Consistently observe with bare attention both the breath and every mental phenomenon. Time is different now as it slows down our sense of its passing. This gives a rare opportunity to see the world and ourselves differently and to choose how we feel and act.
Mindful meditation is a good choice to develop a greater sense of self awareness and of how we fit within the universe. The universe responds favorably to the attention to your life, and the attention to all of its gifts to you.
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