{"id":403,"date":"2018-06-23T07:34:35","date_gmt":"2018-06-23T07:34:35","guid":{"rendered":"http:\/\/chan.ddmba.ca\/?page_id=403"},"modified":"2020-06-24T02:54:45","modified_gmt":"2020-06-24T02:54:45","slug":"meditation-practice","status":"publish","type":"page","link":"https:\/\/chanmeditation.ca\/index.php\/teachings\/meditation-practice\/","title":{"rendered":"Meditation Practice"},"content":{"rendered":"<div id=\"jc16o\" class=\"p1\" style=\"left: 0px; min-height: 100%; width: 100%; position: relative; top: 0px; background-color: #f1f1f1;\" data-ismobile=\"false\" data-is-mesh-layout=\"false\">\n<div id=\"jc16obg\" class=\"p1bg\" style=\"\/* margin-left: calc((100% - 980px) \/ 2); *\/\/* width: 980px;\"><\/div>\n<div id=\"jc16oinlineContent\" class=\"p1inlineContent\">\n<section id=\"comp-je1ra3ry\" class=\"strc1\" style=\"position: absolute; margin-left: 0px; top: 0px; height: 411px; left: 0px; width: 100%;\" data-responsive=\"true\">\n<div id=\"comp-je1ra3rybalata\" class=\"strc1balata\" style=\"position: absolute;top: 0px;width: calc(100% - 0px);height: 100%;overflow: hidden;pointer-events: auto;left: 0px;right: 0px;clip: rect(0px, 5438px, 411px, 0px);\" data-page-id=\"jc16o\" data-enable-video=\"true\" data-bg-effect-name=\"\" data-media-type=\"\" data-media-video-type=\"\" data-render-fixed-position=\"true\" data-use-clip-path=\"\">\n<div id=\"comp-je1ra3rybalatabgcolor\" class=\"bgColor\" style=\"width: 100%; 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height: 100%; background-color: #f7f5e1; top: 0px; position: fixed;\">\n<div id=\"comp-je1ra3ry5balatabgcoloroverlay\" class=\"bgColoroverlay\" style=\"width: 100%; height: 100%; position: absolute;\"><\/div>\n<\/div>\n<div id=\"comp-je1ra3ry5balatamedia\" class=\"bgMedia\" style=\"position: fixed;pointer-events: none;top: 0px;transform-style: preserve-3d;width: 100%;height: 594px;left: 0px;\" data-effect=\"BackgroundParallax\" data-fitting=\"fill\" data-align=\"center\">\n<div id=\"comp-je1ra3ry5balatamediacontent\" class=\"bgImage\" style=\"\/*transform: translate3d(0px, -35.8px, 0px); *\/position: relative;width: 100%;height: 594px;\" data-type=\"image\" data-style=\"\"><img decoding=\"async\" id=\"comp-je1ra3ry5balatamediacontentimage\" style=\"width: 100%;height: 594px;object-fit: cover;\" src=\"\/wp-content\/uploads\/2019\/01\/MP-header.jpg\" alt=\"\" data-type=\"image\"><\/div>\n<\/div>\n<\/div>\n<div id=\"comp-je1ra3ry5inlineContent\" class=\"strc1inlineContent\" style=\"width: 100%; position: absolute; top: 0px; bottom: 0px;\">\n<div id=\"comp-je1ra3ry6\" class=\"txtNew\" style=\"left: 24%; \/* width: 100%; *\/position: absolute; ma;\/* margin-right: calc((100% - 18%) * 0.5); *\/top: 4%;\" data-packed=\"true\">\n<h1 class=\"font_4\" style=\"font-size: 44px; line-height: 1.18em; text-align: left;\"><span style=\"font-size: 44px;\"><span class=\"color_11\">Daily Meditation Practice<\/span><\/span><\/h1>\n<\/div>\n<style type=\"text\/css\" data-styleid=\"txtNew\">.txtNew {word-wrap:break-word;text-align:start;pointer-events:none;} .txtNew_override-left * {text-align:left !important;} .txtNew_override-right * {text-align:right !important;} .txtNew_override-center * {text-align:center !important;} .txtNew_override-justify * {text-align:justify !important;} .txtNew > * {pointer-events:auto;} .txtNew li {font-style:inherit;font-weight:inherit;line-height:inherit;letter-spacing:normal;} .txtNew ol,.txtNew ul {padding-left:1.3em;padding-right:0;margin-left:0.5em;margin-right:0;line-height:normal;letter-spacing:normal;} .txtNew ul {list-style-type:disc;} .txtNew ol {list-style-type:decimal;} .txtNew ul ul,.txtNew ol ul {list-style-type:circle;} .txtNew ul ul ul,.txtNew ol ul ul {list-style-type:square;} .txtNew ul ol ul,.txtNew ol ol ul {list-style-type:square;} .txtNew ul[dir=\"rtl\"],.txtNew ol[dir=\"rtl\"] {padding-left:0;padding-right:1.3em;margin-left:0;margin-right:0.5em;} .txtNew ul[dir=\"rtl\"] ul,.txtNew ul[dir=\"rtl\"] ol,.txtNew ol[dir=\"rtl\"] ul,.txtNew ol[dir=\"rtl\"] ol {padding-left:0;padding-right:1.3em;margin-left:0;margin-right:0.5em;} .txtNew p {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h1 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h2 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h3 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h4 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h5 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h6 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew a {color:inherit;}<\/style>\n<div id=\"\" class=\"txtNew\" style=\"left: 19%;\/* width: 440px; *\/p;position: relative;\/* margin-left: calc((100% - 64%) * 0.5); *\/ *\/top: 17%;\/* margin-top: 3%; *\/top: 22%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"font-size: 20px; line-height: 1.55em;\"><span class=\"color_11\"><span style=\"font-size: 20px;\"><a class=\"\" href=\"#adi_page1014_1_156\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_156\">Relaxation<\/a><br \/>\n<a href=\"#adi_page1014_1_158\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_158\">Cushions<\/a><br \/>\n<a href=\"#adi_page1014_1_157\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_157\">Seven Points of Posture for Seated Meditation<\/a><\/span><\/span><\/p>\n<p class=\"font_9\" style=\"font-size: 20px; line-height: 1.55em;\"><span class=\"color_11\"><span style=\"font-size: 20px;\"><a href=\"#adi_page1014_1_169\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_169\">Walking Meditation<\/a><br \/>\n<a href=\"#adi_page1014_1_170\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_170\">The Breath<\/a><br \/>\n<a href=\"#adi_page1014_1_171\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_171\">Regulating the Mind by Counting the Breath<\/a><br \/>\n<a href=\"#adi_page1014_1_187\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_187\">Regulating the Mind by Watching the Breath<\/a><br \/>\n<a href=\"#adi_page1014_1_188\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_188\">General Instructions<\/a><br \/>\n<a href=\"#adi_page1014_1_189\" target=\"_self\" rel=\"noopener noreferrer\" data-anchor=\"adi_page1014_1_189\">Caveats<\/a><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<style type=\"text\/css\" data-styleid=\"Anchor_1\">.Anchor_1 {visibility:hidden;pointer-events:none;width:0 !important;}<\/style>\n<section id=\"comp-je1ra3ry8\" class=\"strc1\" style=\"position: relative; 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margin-left: 0px; margin-top: 0px; margin-bottom: 0px; top: 0px; height: 100%; position: relative;\" data-content-width=\"980\">\n<div id=\"comp-je1ra3rz2container\" class=\"style-je1ra4tk2container\">\n<div id=\"comp-je1ra3rz2balata\" class=\"style-je1ra4tk2balata\" style=\"position: relative;top: 0px;width: 100%;height: 100%;overflow: hidden;pointer-events: auto;clip: rect(0px, 5980px, 799px, 0px);\" data-page-id=\"jc16o\" data-enable-video=\"true\" data-bg-effect-name=\"\" data-media-type=\"\" data-media-video-type=\"\" data-render-fixed-position=\"true\" data-use-clip-path=\"\">\n<div id=\"comp-je1ra3rz2balatabgcolor\" class=\"bgColor\" style=\"width: 100%; height: 100%; position: absolute;\">\n<div id=\"comp-je1ra3rz2balatabgcoloroverlay\" class=\"bgColoroverlay\" style=\"width: 100%; height: 100%; position: relative;\"><\/div>\n<\/div>\n<\/div>\n<div id=\"comp-je1ra3rz2inlineContentParent\" class=\"style-je1ra4tk2inlineContentParent\" style=\"position: relative; left: 15%; right: 0px; top: 0px; bottom: 0px; width: 70%;\">\n<div id=\"comp-je1ra3rz2inlineContent\" class=\"style-je1ra4tk2inlineContent\" style=\"width: 100%; position: relative; top: 0px; bottom: 0px;\">\n<div id=\"comp-je1ra3rz3\" class=\"txtNew\" style=\"\/* left: 10%; *\/\/* width: 85%; *\/position: relative; \/* margin-left: calc((160% - 133%) * 0.5);\" data-packed=\"true\">\n<h3 class=\"font_0\" style=\"line-height: 1.25em; text-align: left;\"><span class=\"color_15\">How Should One Approach Daily Meditation Practice?<\/span><\/h3>\n<\/div>\n<div id=\"comp-je1ra3rz4\" class=\"txtNew\" style=\"\/* left: 10%; *\/\/* width: 85%; *\/height: 100%; position: relative; \/* margin-left: calc((100% - 980px) * 0.5); *\/margin-top: 30px;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">\u201cYou know you want to benefit from practice, but you don\u2019t know how to go about doing it.<br \/>\nFirst, you should have a proper mental attitude towards practice. Second, you should use a method.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Before you practice, it is important to relax your body and mind. But be careful not to try too hard \u2013 you might become tense; or relax too much \u2013 you might fall asleep. Both extremes are wrong. That\u2019s why a proper, balanced mental attitude is important.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Tell yourself that the time you practice is the best part of the day. The little time we do spend sitting is precious. If you have this attitude, you will not feel tense or sleepy.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">If meditation seems burdensome, it will be hard to persist in practice. Before you sit, remind yourself to feel happy about what you\u2019re about to do. Think of sitting as if it is your final break of the day, the time when you leave work, or are about to go out for the evening. It is a time of release, relaxation, and enjoyment. There are no worries \u2013 you let everything go.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Make sure your posture is correct. Once you have settled into your posture, forget about your body. Otherwise you will not be able to relax. Tell your mind to be free. Watch your mind; see where it goes, but don\u2019t follow it. When you follow your thoughts you\u2019re allowing them to control you. Once you realize that you have been following wandering thoughts, they depart on their own.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">When you follow wandering thoughts, you are restricting your awareness to a particular train of thought. If thoughts arise, then notice your breath. If your breath is long and smooth, then you are comfortable. If your mind is clear, just sit. Make sure that you continue to sit in the correct posture.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">I hope you can do this. Don\u2019t think you have to sit because you owe somebody something.\u201d<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">\u2013 <span style=\"font-weight: bold;\">Excerpt from&nbsp;Zen Wisdom&nbsp;by Chan Master Sheng Yen<\/span><\/span><\/span><\/p>\n<div id=\"adi_page1014_1_156\" class=\"style-je1ra3rz9\" style=\"\/* margin-left: 7%; *\/width: 100%; position: initial; \/* margin-right: 10%; *\/\/* top: 1px; *\/height: 100%; background-color: rgb(255, 255, 255, 1);\">\n<div style=\"position: relative; margin-top: 100px; min-height: 400px; margin-bottom: 5%;\">\n<div id=\"comp-je1ra3s61\" class=\"txtNew\" style=\"\/* left: 65px; *\/width: 86%; position: relative; top: 35px; left: 7%; \/* margin-right: 7%;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"font-size: 46px; line-height: 1.25em; text-align: left; \/* top: 50px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">Relaxation<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3s62\" class=\"txtNew\" style=\"\/* left: 65px; *\/width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Close your eyes, lean back in your chair, and relax your muscles. Completely relax your eyes. It is very important that your eyelids be relaxed. There should be no tension around your eyeballs. Do not apply any force or tension anywhere. Relax your facial muscles, shoulders, and arms. Relax your abdomen and put your hands in your lap. If you feel the weight of your body, bring that sensation down to your seat. Do not think of anything. If thoughts come, recognize them for what they are and bring your attention to the inhaling and exhaling of your breath through your nostrils. Ignore everything. Just concentrate on your practice. Forget about your body and relax. Do not entertain doubts about whether what you are doing is useful.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">The principles of this method are to relax, to be natural, and to be clear. Keep each session short, but practice frequently; each session should be no longer than three to ten minutes. If you do it longer, you will probably feel restless or fall asleep. You can use this method a few times a day; it will refresh your body and mind and eliminate some of the confusion in your daily life. Gradually you will gain the stability of body and mind that makes it possible to, eventually, enter the gate of Chan.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_158\" class=\"style-je1ra3rz9\" style=\"\/* margin-left: 7%; *\/width: 100%; position: initial; \/* margin-right: 10%; *\/\/* top: 1px; *\/height: 100%; background-color: rgb(255, 255, 255, 1);\">\n<div id=\"comp-je1ra3s74inlineContent\" class=\"strc1inlineContent\" style=\"position: relative; margin-top: 100px; min-height: 400px; \/* margin-bottom: 5%; *\/\/* width: 100%; *\/\/* margin-top: 150px; *\/\/* overflow: auto;\">\n<h2 class=\"font_5\" style=\"font-size: 40px; line-height: 1.25em; text-align: left; width: 86%; position: relative; top: 35px; left: 7%;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">Cushions<\/span><\/span><\/h2>\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px; width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">If sitting on the floor, sit on a round meditation cushion or an improvised cushion, several inches thick. This is partly for comfort, but also because it is easier to maintain an erect spine if the buttocks are slightly raised. Place a larger, square mat underneath the cushion. Sit with the buttocks towards the front half of the cushion, the knees resting on the mat. If physical problems prevent sitting on a cushion, then sit on a chair.<\/span><\/span><\/p>\n<p><img decoding=\"async\" id=\"comp-je1ra3sd4imgimage\" style=\"width: 100%; height: 100%; bject-fit: cover;\" src=\"\/wp-content\/uploads\/2018\/06\/cushion.jpg\" alt=\"TEST.jpg\" data-type=\"image\"><\/p>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_157\" class=\"strc1inlineContent\" style=\"\/* position: relative; *\/\/* width: calc(100% - 0px); *\/margin-top: 100px;\">\n<div id=\"comp-je1ra3se2\" class=\"style-je1ra5ze\" style=\"flex: 980 1 0%; margin-left: 0px; margin-top: 0px; margin-bottom: 0px; top: 0px; height: 100%; position: relative;\" data-content-width=\"980\">\n<div id=\"comp-je1ra3se2container\" class=\"style-je1ra5zecontainer\">\n<div id=\"comp-je1ra3se2inlineContentParent\" class=\"style-je1ra5zeinlineContentParent\" style=\"\/* position: relative; *\/left: 0px; right: 0px; top: 0px; bottom: 0px;\">\n<div id=\"comp-je1ra3se2inlineContent\" class=\"style-je1ra5zeinlineContent\" style=\"width: 100%; \/* position: relative; *\/top: 0px; bottom: 0px;\">\n<div id=\"comp-je1ra3se3\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; \/* position: relative; *\/\/* margin-left: calc((100% - 980px) * 0.5); *\/\/* top: 1px;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 40px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">Seven Points of Posture for Seated Meditation<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3se4\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; \/* position: relative; *\/\/* margin-left: calc((100% - 980px) * 0.5); *\/margin-top: 40px;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">In sitting meditation, one should observe the seven points of the correct sitting posture. Each of these criteria has been used unchanged since ancient days. The purpose of these postures below is to stabilize the body so one can focus the mind.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<style type=\"text\/css\" data-styleid=\"style-je1ra5ze\">.style-je1ra5ze:not([data-mobile-responsive]) .style-je1ra5zeinlineContent,.style-je1ra5ze:not([data-mobile-responsive]) .style-je1ra5zecontainer {position:relative;top:0;right:0;bottom:0;left:0;}<\/style>\n<\/div>\n<div id=\"comp-je1ra3se8inlineContent\" class=\"strc1inlineContent\" style=\"width: 100%; position: relative; top: 0px; bottom: 0px;\">\n<div id=\"comp-je1ra3se9\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; position: relative; \/* margin-left: calc((100% - 980px) * 0.5); *\/margin-top: 70px;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 36px;\"><span style=\"font-size: 36px;\"><span class=\"color_15\">1. The Legs<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3se10\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; position: relative; \/* margin-left: calc((100% - 980px) * 0.5); *\/\/* top: 58px;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Sit on the floor with legs folded either in the full lotus or half lotus position. To make the full lotus, put the right foot on the left thigh, then put the left foot crossed over the right leg onto the right thigh. To reverse the direction of the feet is also acceptable.<\/span><\/span><\/p>\n<\/div>\n<style>\n* {box-sizing: border-box;} .column2 {float: left;width:50%;padding: 5px;} .column3 {float: left;width: 33.33%;padding: 5px;} \/* Clearfix (clear floats) *\/ .row::after {content: \"\";clear: both;display: table;} <\/style>\n<div class=\"row\">\n<div class=\"column3\"><img decoding=\"async\" style=\"width: 100%;\" src=\"\/wp-content\/uploads\/2018\/06\/sitting-gesture.jpg\" alt=\"Legs Burmese\"><\/div>\n<div class=\"column3\"><img decoding=\"async\" style=\"width: 100%;\" src=\"\/wp-content\/uploads\/2018\/06\/sitting-gesture-2.jpg\" alt=\"Legs Full Lotus\"><\/div>\n<div class=\"column3\"><img decoding=\"async\" style=\"width: 100%;\" src=\"\/wp-content\/uploads\/2018\/06\/sitting-gesture-3.jpg\" alt=\"Legs Half Lotus\"><\/div>\n<\/div>\n<\/div>\n<div id=\"comp-je1ra3se15inlineContent\" class=\"strc1inlineContent\" style=\"width: 100%; position: relative; top: 50px; bottom: 0px; height: 100%;\">\n<div id=\"comp-je1ra3se16\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; position: relative; \/* margin-left: calc((100% - 980px) * 0.5); *\/top: 3px;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em;\"><span class=\"color_15\">The half lotus position requires that one foot be crossed over onto the thigh of the other. The other foot will be placed underneath the raised leg. The full or half lotus is the traditional seated meditation postures according to the seven-point method. However, we will describe some alternative postures since people may not always be able to sit in the full or half lotus.<\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em;\"><span class=\"color_15\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; margin-bottom: 30px;\"><span class=\"color_15\">There is a position called loose leg sitting, in which the legs are crossed and both feet rest flat on the floor, one leg in front of the other.<\/span><\/p>\n<div class=\"row\">\n<div class=\"column2\"><img decoding=\"async\" style=\"width: 100%;\" src=\"\/wp-content\/uploads\/2018\/06\/sitting-gesture-4.jpg\" alt=\"Legs Burmese\"><\/div>\n<div class=\"column2\"><img decoding=\"async\" style=\"width: 100%;\" src=\"\/wp-content\/uploads\/2018\/06\/sitting-gesture-5.jpg\" alt=\"Legs Full Lotus\"><\/div>\n<\/div>\n<div id=\"comp-je1ra3sf4\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; position: relative; \/* margin-left: calc((100% - 980px) * 0.5); *\/margin-top: 65px;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Another position consists in kneeling. In this position, kneel with the legs together. The upper part of the body can be erect from knee to head, or the buttocks can be resting on the heels.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">If physical problems prevent sitting in any of the above positions, then sitting on a chair is also possible, but as a last resort to the above postures. Even sitting on a chair, the spine must be erect and the body comfortable.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">When you begin practicing, choose a posture that will be comfortable and stable for twenty minutes.<\/span><\/span><\/p>\n<\/div>\n<div id=\"comp-je1ra3sf10inlineContent\" class=\"style-je1ra78jinlineContent\" style=\"width: 100%; position: relative; top: 90px; bottom: 0px;\">\n<div id=\"comp-je1ra3sf11\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; position: relative; \/* margin-left: calc((100% - 980px) * 0.5); *\/top: 1px;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 36px;\"><span style=\"font-size: 36px;\"><span class=\"color_15\">2.&nbsp;The Spine<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3sf12\" class=\"txtNew\" style=\"\/* left: 20px; *\/width: 100%; position: relative; \/* margin-left: calc((100% - 980px) * 0.5); *\/\/* margin-top: 28px;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">The spine must be upright. This does not mean to thrust your chest forward, but rather to make sure that your lower back is erect, not slumped, and that your chin is tucked in. Both of these points help you to maintain a naturally upright spine. An upright spine also means a vertical spine, leaning neither forward nor backward, right or left.<\/span><\/span><\/p>\n<\/div>\n<div class=\"row\" style=\"margin-top: 50px;\">\n<div class=\"column\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 36px;\"><span style=\"font-size: 36px;\"><span class=\"color_15\">3.&nbsp;The Hands<\/span><\/span><\/h2>\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">In seated meditation, our hands form a posture called \u201cDharma Realm Samadhi Mudra,\u201d which translates as: the posture or gesture (mudra) of oneness (samadhi) with reality (Dharma realm). This hand posture helps the smooth circulation of internal energies and helps harmonize the body with the external world. The open right palm is underneath, and the open left palm rests in the right palm. The thumbs lightly touch to form a closed circle or oval. The hands are placed in front of the abdomen, and rest on the legs.<\/span><\/span><\/p>\n<\/div>\n<div class=\"column\" style=\"margin-top: 20px;\"><img decoding=\"async\" style=\"width: 100%;\" src=\"\/wp-content\/uploads\/2018\/06\/hand-gesture.jpg\" alt=\"Legs Full Lotus\"><\/div>\n<\/div>\n<div class=\"row\" style=\"margin-top: 50px;\">\n<div class=\"column\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 36px;\"><span style=\"font-size: 36px;\"><span class=\"color_15\">4. The Shoulders<\/span><\/span><\/h2>\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Relax the shoulders. Be natural. And let your arms hand loose. If you feel any tension in these areas, just relax them.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"row\" style=\"margin-top: 50px;\">\n<div class=\"column\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 36px;\"><span style=\"font-size: 36px;\"><span class=\"color_15\">5. The Tongue<\/span><\/span><\/h2>\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">The tip of the tongue should be lightly touching the roof of the mouth just behind the front teeth. This prevents your mouth from being dry. If you have too much saliva, you can let go of this connection. If you have no saliva at all, you can apply a little bit of pressure with the tip of the tongue to the roof of the mouth.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"row\" style=\"margin-top: 50px;\">\n<div class=\"column\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 36px;\"><span style=\"font-size: 36px;\"><span class=\"color_15\">6. The Mouth<\/span><\/span><\/h2>\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">The mouth should be closed. Breath through the nose, not through the mouth.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"row\" style=\"margin-top: 50px;\">\n<div class=\"column\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 36px;\"><span style=\"font-size: 36px;\"><span class=\"color_15\">7. The Eyes<\/span><\/span><\/h2>\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">The eyes should be slightly open and gazing downward at a forty-five degree angle. Rest the eyes in that direction, but do not look at anything. Closing the eyes may cause drowsiness, or visual illusions. However, if your eyes feel very tired you can close them for a short while.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_169\" class=\"style-je1ra3sh12inlineContent\" style=\"width: 100%; position: initial; height: 100%; background-color: rgb(255, 255, 255, 1);\">\n<div id=\"comp-je1ra3sm1\" class=\"txtNew\" style=\"margin-top: 100px; width: 86%; position: relative; top: 35px; left: 7%;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 40px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">Walking Meditation<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3sm2\" class=\"txtNew\" style=\"width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%; margin-bottom: 5%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Walking meditation is especially useful for a change of pace when engaged in prolonged sitting, such as on personal or group retreats. Periods of walking can be taken between sittings.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">In slow walking, the upper body should be in the same posture as in sitting, the difference being in the position of the hands. The left palm should lightly enclose the right hand, which is a loosely formed fist. The hands should be held in front of, but not touching, the abdomen. The forearms should be parallel to the ground. The attention should be on bottom of the feet as you walk very slowly, the steps being short, about the length of one\u2019s foot. If walking in an enclosed space, walk in a clockwise direction.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Fast walking is done by walking rapidly without actually running. The main difference in posture from slow walking is that the arms are now dropped to the sides, swinging forwards and backwards, as in natural walking. Take short fast steps, keeping the attention on the feet.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_170\" class=\"style-je1ra3sm7inlineContent\" style=\"width: 100%; position: initial; height: 100%; background-color: rgb(255, 255, 255, 1); \/* margin-top: 100px;\">\n<div id=\"comp-je1ra3su1\" class=\"txtNew\" style=\"margin-top: 100px; width: 86%; position: relative; top: 35px; left: 7%;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 40px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">The Breath<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3su2\" class=\"txtNew\" style=\"width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%; margin-bottom: 5%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Breathe naturally, do not try to control your breathing. The breath is used as a way to focus, to concentrate the mind. In other words, we bring the two things together \u2013 regulating the breathing and regulating the mind.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_171\" class=\"style-je1ra3su7inlineContent\" style=\"width: 100%; position: initial; height: 100%; background-color: rgb(255, 255, 255, 1); \/* margin-top: 100px;\">\n<div id=\"comp-je1ra3t01\" class=\"txtNew\" style=\"margin-top: 100px; width: 86%; position: relative; top: 35px; left: 7%;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 40px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">Regulating the Mind by Counting the Breath<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3t02\" class=\"txtNew\" style=\"width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%; margin-bottom: 5%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Regulating the mind means to stabilize and concentrate the mind. The basic method of regulating the mind is to count one\u2019s breath in a repeating cycle of ten breaths. Starting with one, mentally (not vocally) count each exhalation until you reach ten, keeping the attention on the counting. After reaching ten, start the cycle over again, starting with one. Do not count during the inhalation, but just keep the mind on the intake of air through the nose. If wandering thoughts occur while counting, just ignore them and continue counting. If wandering thoughts cause you to lose count, or go beyond ten, as soon as you become aware of it, start all over again at one.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">If you have so many wandering thoughts that keeping count is difficult or impossible, you can vary the method, such as counting backwards from ten to one, or counting by twos from two to twenty. By giving yourself the additional effort, you can increase your concentration on the method, and reduce wandering thoughts.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_187\" class=\"style-je1ra3t07inlineContent\" style=\"width: 100%; position: initial; height: 100%; background-color: rgb(255, 255, 255, 1); \/* margin-top: 100px;\">\n<div id=\"comp-je1ra3t6\" class=\"txtNew\" style=\"margin-top: 100px; width: 86%; position: relative; top: 35px; left: 7%;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 40px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">Regulating the Mind by Watching the Breath<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3t61\" class=\"txtNew\" style=\"width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%; margin-bottom: 5%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">If your wandering thoughts are minimal, and you can maintain the count without losing it, you can drop counting and just observe your breath going in and out. Keep your intention at the tip of your nose. If, without any conscious effort, your breathing naturally descends to the lower abdomen, allow your attention to follow your breathing there. Do not try to control the tempo of your breathing, just watch and follow it naturally. A less strenuous method, also conducive to a peaceful mind, is to just keep your attention on the breath going in and out of your nostrils. Again, ignore wandering thoughts. When you become aware that you have been interrupted by thoughts, just return to the method.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_188\" class=\"style-je1ra3t66inlineContent\" style=\"width: 100%; position: initial; height: 100%; background-color: rgb(255, 255, 255, 1); \/* margin-top: 100px;\">\n<div id=\"comp-je1ra3tc1\" class=\"txtNew\" style=\"margin-top: 100px; width: 86%; position: relative; top: 35px; left: 7%;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 40px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">General Instructions<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3tc2\" class=\"txtNew\" style=\"width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%; margin-bottom: 5%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">Although the methods of meditation given above are simple and straightforward, it is best to practice them under the guidance of a teacher. Without a teacher, a meditator will not be able to correct beginner\u2019s mistakes, which if uncorrected, could lead to problems or lack of useful results.<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"wixGuard\">\u200b<\/span><\/span><\/p>\n<p class=\"font_9\" style=\"line-height: 1.55em; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">In practicing meditation, it is important that body and mind be relaxed. If one is physically or mentally tense, trying to meditate can be counter-productive. Sometimes certain feelings or phenomena arise while meditating. If you are relaxed, you will not be affected by whatever arises. It can be pain, soreness, itchiness, warmth or coolness; these are all natural reactions from meditation. But in the context of tenseness, these same symptoms may become obstacles.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"adi_page1014_1_189\" style=\"width: 100%; margin-top: 75px;\">\n<div class=\"column2\" style=\"padding: 0; \/* margin-top: 100px; *\/width: 50%; position: relative; background-color: #ffffff; \/* left: 7%;\">\n<div id=\"comp-je1ra3tj1\" class=\"txtNew\" style=\"\/* margin-top: 100px; *\/width: 86%; position: relative; top: 35px; left: 7%;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"line-height: 1.25em; text-align: left; font-size: 40px;\"><span style=\"font-size: 40px;\"><span class=\"color_15\">Caveats<\/span><\/span><\/h2>\n<\/div>\n<div id=\"comp-je1ra3tj2\" class=\"txtNew\" style=\"width: 86%; position: relative; margin-top: 7%; height: 100%; left: 7%; margin-bottom: 5%;\" data-packed=\"true\">\n<p class=\"font_9\" style=\"line-height: 1.55em; text-align: left; font-size: 18px;\"><span style=\"font-size: 18px;\"><span class=\"color_15\">For beginners, if the mind is burdened with outside concerns, it may be better to relieve some of these burdens before sitting. For this reason, it is best to sit early in the morning, before dealing with the problems of the day. Sitting times may be increased with experience. But people who meditate for extended periods may become so engrossed in their effort that they may not recognize their tensions, because their minds are preoccupied with getting results. So to work hard on meditation means to just put your mind on meditation itself, not on any results. If you can do that, tension will not arise. 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*\/position: relative;width: 100%;height: 594px;opacity: 0.75;\" data-type=\"image\" data-style=\"\"><img decoding=\"async\" id=\"comp-je1ra3tk5balatamediacontentimage\" style=\"width: 100%;height: 130%;object-fit: cover;top: 10%;position: relative;\" src=\"\/wp-content\/uploads\/2018\/06\/stone-stupa.jpg\" alt=\"\" data-type=\"image\"><\/div>\n<\/div>\n<\/div>\n<div id=\"comp-je1ra3tk5inlineContent\" class=\"strc1inlineContent\" style=\"width: 100%; position: absolute; top: 0px; bottom: 0px;\">\n<div id=\"comp-je1ra3tk6\" class=\"txtNew\" style=\"left: 231px; width: 520px; position: absolute; margin-left: calc((100% - 980px) * 0.5); top: 93px;\" data-packed=\"true\">\n<h2 class=\"font_5\" style=\"text-align: center; line-height: 1.25em;\"><span class=\"color_11\">Eight-Form Moving Meditation<\/span><\/h2>\n<\/div>\n<style type=\"text\/css\" data-styleid=\"txtNew\">.txtNew {word-wrap:break-word;text-align:start;pointer-events:none;} .txtNew_override-left * {text-align:left !important;} .txtNew_override-right * {text-align:right !important;} .txtNew_override-center * {text-align:center !important;} .txtNew_override-justify * {text-align:justify !important;} .txtNew > * {pointer-events:auto;} .txtNew li {font-style:inherit;font-weight:inherit;line-height:inherit;letter-spacing:normal;} .txtNew ol,.txtNew ul {padding-left:1.3em;padding-right:0;margin-left:0.5em;margin-right:0;line-height:normal;letter-spacing:normal;} .txtNew ul {list-style-type:disc;} .txtNew ol {list-style-type:decimal;} .txtNew ul ul,.txtNew ol ul {list-style-type:circle;} .txtNew ul ul ul,.txtNew ol ul ul {list-style-type:square;} .txtNew ul ol ul,.txtNew ol ol ul {list-style-type:square;} .txtNew ul[dir=\"rtl\"],.txtNew ol[dir=\"rtl\"] {padding-left:0;padding-right:1.3em;margin-left:0;margin-right:0.5em;} .txtNew ul[dir=\"rtl\"] ul,.txtNew ul[dir=\"rtl\"] ol,.txtNew ol[dir=\"rtl\"] ul,.txtNew ol[dir=\"rtl\"] ol {padding-left:0;padding-right:1.3em;margin-left:0;margin-right:0.5em;} .txtNew p {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h1 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h2 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h3 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h4 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h5 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew h6 {margin:0;line-height:normal;letter-spacing:normal;} .txtNew a {color:inherit;}<\/style>\n<div id=\"comp-je1ra3tq\" class=\"style-je1ra3tk7\" style=\"left: 428px; 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