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-1- What the Buddha Taught A series of lecture-discussions sponsored by Oxford Soto Zen Suggested by Les Kaye Led by Jimmyle Listenbee Based on What the Buddha Taught by Walpola Rahula Slide 2 -2- Lecture 10 Chapter 7 Meditation or Mental Culture Slide 3 -3- Two Kinds of Illness 1Physical some people seem to have no, or few, health problems. 2Mental a)Everyone seems to have mental/emotional problems (except Arahants). b)Buddhas teaching, particularly meditation, aims at cure i.e., to produce a continual state of equilibrium and tranquility. Slide 4 -4- Buddhist Meditation Often Misunderstood IT IS NOT 1Escape from Daily Activities; 2Remote & Removed from Society; 3Trance; 4Absorption in Mantras or Mystic Thoughts. 5A Method of Developing Esoteric Spiritual Powers; 6The Cultivation of One-Pointed Mind Toward Higher Mystic States a [read p. 68 All these nothing more.] Slide 5 -5- Buddhist Meditation IS: An Analytical Method Based on: Mindfulness, Awareness, Vigilance, Observation. Slide 6 -6- Forms of Meditation/Mental Culture 1.Centered in the Body (Zazen, Kinhin & Daily Activity) 2.Centered on Sensations and Emotions 3.Centered on the Mind 4.Centered on Dharma Subjects ALL 4 OF WHICH SUPPORT THE OTHER 3 Slide 7 -7- Body-Centered Buddhist Meditation 1.Zazen: concentration is on breath & stable posture. 2.Kinhin: concentration is on breath & mobile posture. 3.Daily Activity: concentration is on mindfulness, awareness of all ones Actions, physical & verbal, in each moment of private & public life. Slide 8 -8- Zazen Sitting Meditation In all forms of Zazen: the spine is erect [or aligned]; mindfulness is focused on the breath; the mind is alert; eyes are open (Soto), closed (some forms). JUST SIT!!! Slide 9 -9- Erect Spine or Spinal Alignment Slide 10 -10- Concentrating on Breath Simple Aids for Beginners b READ: p. 70 You breathe in and out all dayfive or ten minutes. Developing Concentration Immediate Benefits Slide 11 -11- Practical Zazen: Forms of Sitting 1Lotus Posture 2Half-lotus 3Burmese 4Seiza or Hero 5Chair or Bench 6Lying on a Roller All Forms Utilize Dhyani Mudra Slide 12 -12- Lotus Half-Lotus Burmese SeizaChair/Bench Lying http://www.mro.org/zmm/teachings/meditation.php Slide 13 -13- Distribution of Weight on Feet Chair or Bench Standing Walking Slide 14 -14- Kinhin Natural Walking Meditation Mindfulness of Self and Others in Motion Focus on Breath and Mobile Posture Shashu mudra Bowing as you pass Buddha Counterclockwise Path More or less equidistant Gassho at end (CW path to Seat) Slide 15 -15- Efficient Alignment in Walking Standing on 2 Feet Standing on 1 Foot Slide 16 -16- Mindfulness in Daily Activity Being aware of every word and action c READ: p. 71 Another very importantwhere it is relevant DISCUSSION JLs Notes: imaginary worries & problems; desires & speculations; escape from life. Slide 17 -17- Not I am doing this As long as you are conscious of yourself, you can never concentrate on anything. The Flow of artistic/creative absorption. DISCUSSION Slide 18 -18- 2. Meditation re Feelings & Sensations Best practiced in daily life, but if emotion comes up in Zazen, use the same technique: Dont avoid, deny or repress, but recognize every emotion and sensation. Dont indulge. Observe its arising, its quality, its cessation with detachment. Do not look for its cause. Dont meta-feel: e.g., worry about worries, be unhappy about sadness, etc. Slide 19 -19- 3. Meditation re Mind One should be bold and sincere and look at ones own mind as one looks at ones face in a mirror. - Buddha/Middle Path DISCUSSION: esp. examples pp. 73-74 Slide 20 -20- Fear and Shame Rahula says, We must admit that very often we are afraid or ashamed to look at our own minds. So we prefer to avoid it. - p.73 DISCUSSION Slide 21 This is basically meditation on Dharma Should be practiced separately from Zazen, Kinhin, and Daily Mindfulness Meditation. Discussions and examinations of Dharma & dharma are included. -21- 4. Meditation on Ethical, Spiritual & Intellectual Subjects Slide 22 -22- Rahulas Selections for Dharma Meditations pp.74-75 A.The 5 Hindrances B.The 7 Factors of Enlightenment C.The 5 Aggregates D.The 4 Noble Truths E.The 4 Sublime States Any Dharma text is suitable; a teacher may assign one: Les has assigned me the Metta Sutta, and the Six Paramitas. Cornelia has recommended The Noble Eightfold Path.