Sitting With Us
Instructions for Mindfulness Meditation:
Meditation Format & Zendo Etiquette
We will be sitting for two 25min meditation periods. Announcements and a short reading will be followed by 3 strikes of the bell signifying the beginning of each meditations.
Note: There is a 5min walking period between the two sits. A dharma discussion starts at 8PM. The second sit and dharma discussion are optional and you may leave quietly during the walking period.
Walking meditation: Walking meditation is not a rest break but a form of moving meditation. Walk at a constant pace, not slow and not fast. During walking meditation, we continually bring our mind back to the awareness of the body moving. Slow walking can be used as a concentration practice as we observe every sensation in the feet-- moment by moment.
Try and minimize large gaps in the walking line by keeping 3-4 feet between you and the person in front of you. If a person temporarily leaves the line, watch for their return, allowing space for them to re-enter the line.
Leaving the walking line: During walking meditation, one may leave the line to use the restroom, get refreshments, or leave the building. Simply bow out of the line to leave. To re-enter the line stand with hands at your waist, bow and re-enter the line in the order you are sitting.
Leaving the Zendo: You can leave the Zendo any time during walking meditation. Bow out of the walking line, gather your belongings and exit through the entrance door (east side of the building). We will see you next time.
Arriving late to meditation: Starting on time is part of our practice but if you should arrive after 7 PM just remove your shoes and sit in one of the chairs by the front door. Join the line during walking meditation, selecting a vacant chair or cushion at the end of the walking period.
Donations: There is a donation box and suggestions can on the table. Please feel free to donate with cash or a check (checks made out to Bend Zen). Donations are used to pay for the rent of the use of Brooks Hall, and meditation supplies.
Restrooms: Three bathrooms and a water fountain are located at the far end of the Zendo next to the information and donation table.
Clean up: Our evening ends at 8:30 PM. Any assistance in putting away meditation supplies, chairs, and signs is greatly appreciated.
Dharma discussion: From 8:05 to 8:30 there is an opportunity for more interaction and sharing of spiritual practices. As we are a lay-led group, anyone may offer a short talk on a dharma topic followed by sharing, by signing up on the sign-up sheet. Dana or Donations are gratefully accepted. A donation can is located on the tea table.
Each 25 minute period will end with two strikes of the bell. Please rise with palms together in gassho. At the sound of the wooden clappers being struck, bow; people sitting on cushions face the alter, those sitting in chairs face the back of the Zendo. At the sound of the wooden clappers being struck again, drop your hands, loosely clasped at the waist and, begin a five-minute period of normal walking meditation.
Mindfulness is continuous, non-reactive awareness of the present moment. We are training the mind to pay attention by continuously returning to the present moment-- without judgment. The mind is open, alert, and non-judgmental. The mind is not dreamy, dull, or sleepy.
The mind habitually drifts into thoughts, daydreams and, judgments. This is normal. We are not trying to make the mind blank. The mindfulness meditation process is one of continually returning our awareness to the present moment.
Physical discomfort, mental distress, aversion, fantasy, boredom, and drowsiness are often experienced during meditation. These conditions should not be ignored or pushed away but observed with curiosity. They are temporary phenomena and will pass. If you experience drowsiness, straighten your back and open your eyes a little more.
Posture is comfortably erect and relaxed. Find a position where you can sit comfortably without moving for the duration of the meditation period, usually 2m5 minutes. Imagine yourself sitting with confidence and dignity. Sit on a cushion, bench, or chair. Keep the back comfortably long and centered.
Eyes may be closed or slightly open, looking downward at 45 degrees. Aware of light and shapes but not details. This will help you stay alert. Your mouth is closed, breathing through the nose. Tongue resting behind upper teeth. Hands resting are on lap, palms down, palms up or thumbs touching. A relaxed body and alert mind: Soft belly (Lower diaphragm breathing). Completely relax the belly. Gently fill the lower diaphragm with air on the inhale; relax the body on the exhale. Continue this pattern for several breaths. Total body relaxation. Completely relax the body starting from the head to feet. Release any tension you are experiencing in the body-just relax.
Check-in with soft belly and body relaxation periodically during meditation. Completely relax the body. Don’t let the mind get dull or dreamy, stay alert and present. Stabilize the mind with breath counting or a mantra, your choice.
The mind is busy so we give it something simple to do.
Breathe awareness:
Say to yourself on the inhale, “breathing in” and on the exhale, “breathing out.” Keep it simple. Say to yourself on the inhale, “breathing in” and on the exhale, “breathing out.” If your mind wanders into a daydream or a judgement, just return to “breathing in, breathing out.”
Or try: Mantram or sacred word: Select a mantram such as “Let go, Buddha, relax or peace.” For example, breathe in “Let”, breathe out “go” or breathe out “peace.” Other mantrams are useful as well; choose one that resonates with you. Your mantram can also be used throughout the day when necessary to stabilize mind and body during stressful situations. Just return to the mantram if the mind wanders away. Refine the mind with following the breath.
When the mind becomes stabilized you can drop breath awareness or mantram and: Observe the breath rising and falling. If the mind wanders off, return your awareness to the breath rising and the breath falling. The breath is like the waves at the beach, they come in-they go out.
To further concentrate the mind try:
Sprint breathing: Heighten your awareness during mediation for three complete breaths. Maintain total awareness of the breath rising, the breath falling. No gaps in awareness. Relax your total awareness for a few breaths and repeat.
Zendo Etiquette
Most meditation groups use certain routines or forms to help the group move together while keeping the silence essential to our meditative practice. We invite you to participate in these forms to the extent you feel comfortable.
Sacred space: The place of meditation or Zendo is a sacred space, a place of personal transformation. Sacred space is where we turn the mind away from the ordinary and create an external environment that supports and reflects our internal practice of awareness and self-surrender.
Please respect this space by not wearing shoes or hats in the sitting area. Socks are OK. We also invite you to keep your sitting space sacred as well. Don’t bring your cell phones or food and water into your sitting space. Keep your sitting space neat and orderly. Make sure your phone is silenced and water containers are placed on the refreshment table for use during fast walking meditation.
Call to meditation: A small wooden block called the “Han” is sounded at 7 PM. It sounds for 2 ½ minutes. Please be in your seats at the end of the meditation bell for the reading and announcements before the meditations begin.
The form: Bend Zen’s goal is to provide an extended meditation experience. All contemplative traditions are welcome here. While your meditation practice is uniquely your own, the form or container we use here is distinctly Zen. How we move as a group using bells, clappers, bowing and walking is part of an ancient tradition that allows the group to move together and express the harmony of the practitioners in silence. Since the form does not change, after a while you can stay focused on your practice rather than wondering what will come next or what do I do now. You can simply relax into your practice. So please don’t judge the form - just give yourself over to it.
Bowing practice: We bow by placing the palms of the hands together in “Gassho” and bend at the waist. Bowing practice is not required but is often incorporated as part of the form. Bowing serves three purposes. At one level it is a gratitude practice. You will often see people bow toward their seat in gratitude to their practice, and then they will turn and bow to the community of practitioners or sangha in gratitude to them supporting your practice.
Bowing is also a recognition practice. With palms together we bow to another as a greeting. In the Zendo, if you are seated and your neighbor bows toward their seat, it is customary for you to return the bow. Likewise, if a practitioner turns and bows toward the sangha, it is customary for the person sitting directly across from them to return the bow.
Bowing also signals transitions such as between slow walking and fast walking. Bowing together keeps the group moving together.
Walking meditation: Walking meditation is not a rest break but a form of moving meditation. During walking meditation, we continually bring our mind back to the awareness of the body moving. Slow walking can be used as a concentration practice as we observe every sensation in the feet-- moment by moment.
Try to minimize large gaps in the walking line by keeping 3-4 feet between you and the person in front of you. If a person temporarily leaves the line, watch for their return, allowing space for them to re-enter the line.
Leaving the fast walking line: During the five minutes of fast walking is the time to leave the line to either use the restroom, get a refreshment or leave the building. Simply bow out of the line to leave. To re-enter the line stand with hands at your waist, bow, and re-enter the line in the order you are sitting.
Leaving the Zendo: You can leave the Zendo any time during fast walking. Bow out of the fast walking line, gather your belongings, and exit through the back door. We will see you next time.
Arriving late to meditation: Starting on time is part of our practice but if you should arrive after 7 PM just remove your shoes and sit in one of the chairs by the front door. Join the line during fast walking meditation selecting a vacant chair or cushion at the end of the walking period.
Refreshment table: A refreshment table is located at the back of the Zendo. A pot of tea and some cookies are always available. This is also the place to place your water bottles. Seek refreshment before the call to meditation or during the five-minute fast walking periods. Please don’t drink or eat at your seat.
8 o’clock dharma group: This group is an opportunity for more interaction and sharing of spiritual practices. Chanting, sharing, and a short 20-30 minute dharma talk are available. This is a lay-led group and everyone is invited. We end at about 7:55 PM and transition to the 8 o’clock dharma discussion group.
Clean up: The last period of ends at 8:30 PM. Any assistance in putting away meditation supplies, chairs, and signs is greatly appreciated.
Dana or Donations are gratefully accepted. A donation can is located on the tea table. Donations are used to pay for the rent of the hall, refreshments, and meditation supplies