..续本文上一页 to thought forms and emotions, nor reject them. This is called Shamatha (C. chih) meditation. In Vipashyana (C. kuan), or insight meditation, Mind is directed to recollecting itself because it suffers from spiritual amnesia, having in the past followed its generations, forgetting its native whereabouts. Through Vipashyana meditation we come to uncover the nature of Mind itself. As a result, we observe that all phenomena are changing, momentary, and finite; that in fact they arise from the pure source of Mind itself and return to it moment to moment. Thus we begin to see that all things are like a dream, a sudden flash of lightning, or bubbles in a body of water. In seeing this way, we reside in the fixed immovable source of things, this being Mind. Both forms of meditation are vital in Zen Buddhism. But Shamatha meditation alone cannot restore the nature of Mind which we are unable to remember. The Zen adept also needs to meditate on just what the nature of Mind exactly is. Insight meditation as well, becomes impossible if the body is not relaxed and calmed. If we are attached to violent thoughts and emotions, unable to control our desires, Vipashyana meditation becomes difficult to maintain.

　　SITTING METHODS

　　The cross legged positions provide greatest stability. To sit in full lotus position, place the right foot on the left thigh and then the left foot on the right thigh. To sit in half lotus place your left foot on your right thigh. Try to cross the legs firmly so that a stable tripod of support is provided by the knees and the base of the spine. The order of the crossing of the legs may be reversed. It is also possible to simply sit on the floor with one foreleg in front of the other or kneeling using a bench or a cushion. To sit in a chair, place the feet flat on the floor and place your buttocks on the edge of the chair so the upper thighs are not touching the chair. Follow the rest of the instructions.

　　Rest the knees firmly on the matt, for cross legged positions, straighten the lower back, push the buttocks outward and the hips forward, and straighten your spine. Pull in your chin and extend the neck as though to support the ceiling. The ears and shoulders should be in the same plane with the nose directly above the navel. Straighten the back and relax shoulders, back, and abdomen without changing posture. Keep the mouth closed placing the tongue with the tip just behind the front teeth and the rest of the ton gue as close to the roof of the mouth as comfortable. Keep the eyes at least slightly open cast downward at a 45 degree angle without focusing on anything. If closed you may slip into drowsiness or daydreaming. Rest the hands palm up on the knees and take 2 or 3 deep abdominal breaths. Exhale smoothly and slowly with the mouth slightly open by pulling in on the abdominal wall until all air has been expelled and inhale by closing the mouth and breathing naturally. Hands still on the knees sway the upper half of the body left to right a few times without moving the hips. Sway forward and back. These swayings are at first larger and then smaller enabling you to find the point of balance of your posture. Next, place your hands next to your abdomen, palms up with the left hand resting in the right hand with the thumbs slightly touching.

　　While sitting, observe your breathing, but do not try to manipulate the rhythm or depth of the breath. Breathe gently and silently through the nose without attempting to control or manipulate the breathing. Let the breath come and go naturally so that you forget all about it. Simply let long breaths be long and short ones short. On inhalation the abdomen expands naturally like a balloon inflating, while on exhalation simply let it deflate. It is recommended that one feel a sense of str…

《What is Zen Buddhism

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