Professor Lin Chong'an: Theory and Practice of Zen Meditation — Lecture 2: Principles and a Method of Practice

The Theory and Practice of Zen Meditation, Lecture Two Principles and a Method of Practice

(1) The Buddha said in the Satipaṭṭhāna Sutta: A monk acts with clear awareness whether walking or returning; he looks ahead and behind with clear awareness; he bends and stretches his body with clear awareness; he puts on his robe and carries his bowl with clear awareness; he eats, drinks, chews, and tastes with clear awareness; he tends to his bodily needs with clear awareness; he walks, stands, sits, lies down, wakes, speaks, and is silent — in all of this, he acts with clear awareness.

(2) A core principle of meditation is to hold mindfulness, clear awareness, and relaxation. When a practitioner can maintain these three consistently over time, the mind settles into joy and ease, and a quiet stability arises even in the midst of daily life.

(3) Let's start with walking meditation, then transition into sitting meditation. Before walking, set a chair at one end of the path to use for sitting later. Then stand at that same end and first relax the body: start at the crown of your head, and gently bring your awareness down through your whole body, all the way to your toes. Then begin walking at a slow, easy pace, keeping a steady, continuous awareness of the movement of your feet. If distracting thoughts come up, just gently bring your attention back to the feeling of your feet moving, again and again, so that this awareness stays unbroken. After at least thirty minutes, you can move into sitting meditation. Sit on the chair with your eyes soft and open, and let your attention drift slowly from the crown of your head down to your toes, releasing tension as you go, and noticing the impermanent, selfless nature of all sensations. After a while, stand up and return to relaxed walking meditation. Keep repeating this cycle, practicing steadily.

(4) Bring this relaxed, continuous awareness of your body's movement with you when you head home, out for a morning walk, or going about your daily work. Day after day, patiently bring your attention back to the movement of whatever you are doing; and check in with the "Awareness Self-Assessment Form" from time to time to guide your practice and support your progress. With steady patience, progress is sure to follow.