Guidelines for Practitioners
Sitting Meditation
We sit in such a way that our body can rest.
We sit erect with the back straight and with all
our muscles relaxed. It’s good to find a posture that allows us to sit for 20 minutes in stillness
and comfort without feeling tired or stiff. As soon as we sit down we begin mindful breathing by paying attention to our breath. We gently follow each in-breath and each out-breath with our awareness. We do not aim to control our breathing but rather allow it to deepen as we relax with the practice. When we are distracted with thoughts, feelings or physical sensations, we try not to dwell on these but simply acknowledge their presence and return to our breathing. As we are reminded by Thay, “Enjoy your breathing”.
Guided Sitting Meditation
Guided meditation exercises have been created by Thay to help us develop our understanding and practice. Each exercise uses the vehicle of conscious breathing to carry images which evoke various responses within us. As we listen to the sound of the facilitator's voice we follow our breathing. We do not need to think about or analyse the words of the meditation, rather we let them fall into our consciousness, like a stone falling into a deep, still pond.
Kinh Hanh - Indoor Walking
Meditation
When we practice Kinh Hanh we coordinate our steps with our breath. When we hear the bell to start we take an in-breath and one step with the left foot. On the out-breath we take another step with the right foot. Then we begin the cycle again. We are aware especially of the contact of our feet with the ground, and the wondrous nature of the present moment.