Master Sheng Yen: « Chan is everywhere, exists universally and eternally. Only the method by which one can personally experience Chan can be transmitted by teachers. »
The Chan practice includes three aspects: ethical behavior in everyday life, meditation and wisdom teaching.
Meditation: Chan begins at the root of the problem, namely with gaining extensive knowledge of himself. We meet ourselves in meditation. First we learn to move from a scattered mind to a concentrated mind, then we develop the one-pointed mind of Samadhi and in Chan awakening we reach no-mind. Chan meditation always means allowing the mind to become calmer while remaining awake, aware. In this way we achieve more inner freedom, openness and participation in the flow of life.
We offer introductory meditation evenings, meditation retreats and regular meditations .
Everyday life: With increasing practice in meditation, we gain more insight into our mental processes, we get to know ourselves better and our thinking becomes calmer and more rational. Mind and body become more relaxed and increasingly clear. In this way we learn to deal better with our everyday situations and our emotions. We can become more open, joyful and creative and develop inner stability in all of life’s challenges. Following simple behavioral instructions supports this process.
The Wisdom Teaching: The most important Chan concepts are:
Be in the present moment , not only during meditation but also in everyday life. Only the present moment is real;
the past and the future are illusions. The present moment is precious, seize it.
Mindfulness in all our actions: The four aspects help: Look – accept – treat – let go.
The Buddhist teachings are taught in retreat lectures and in the study course on humanistic Chan Buddhism by Master Sheng Yen
Meditation
First, you should adopt the appropriate attitude towards meditation practice and then use an appropriate method. Before starting the practice, it is important to relax your body and mind. But you should be careful not to go to one of the extremes, becoming even more tense or relaxing so much that you fall asleep. This is why mental attitude is important.
Tell yourself that practice time is the best time of the day. This short time is precious. If you have this attitude, you will not be tense or sleepy. If meditation is difficult, it becomes difficult to stick with it. Before you sit down, remember that it is lucky to be able to do this. Think of sitting as a time of relaxation and joy. Drop all worries.
Make sure your posture (see under sitting positions) is correct. Once you have assumed the pose, forget about your body in order to completely relax. Watch your mind, watch where it goes, but don’t follow it. If you follow the thoughts, you will try to control them. As soon as you realize that you have been following the wandering thoughts, they disappear on their own. When thoughts arise, pay attention to the breath. When your mind is clear, just sit. Make sure your posture is still correct.
(Freely translated from Zen Wisdom by Master Sheng Yen.)
Relaxation
Close your eyes, sit back in your seat and relax your muscles. Relax your eyes completely. Relax the facial muscles, shoulders and arms. Relax the abdominal area. As you feel your body weight, bring that sensation down to your pillow. Don’t think about anything. When thoughts arise, acknowledge them and bring your attention to the flow of breath in and out through the nostrils. Focus on your practice.
This relaxation should make us natural and clear. It should not last longer than three to ten minutes, possibly several times a day. It refreshes your body and mind. Gradually, body and mind become stable.
Seating positions
Seven points have been observed in sitting meditation for a very long time. They stabilize the body so you can focus on the mind.
- The legs: Traditionally, the full or half lotus position is recommended. However, it is also possible to cross your lower legs in front of each other or kneel on a cushion or bench. If physical problems require it, you can also sit in a chair. Your back should remain straight.
To begin, choose a position that is comfortable and can be maintained for twenty minutes. - The spine: The spine must be erect. The pelvis is tilted slightly forward and the chin is slightly tucked in. The body should not lean forward, backward or to the side.
- The Hands: The hands form the “Dharma Realm Samadhi Mudra” (the gesture of unity with reality). This hand position helps to harmonize the flow of internal energies and the body with the external world. The non-active hand lies in the active one, the thumbs lightly touching each other. The edge of the hand is on the lower abdomen and the hands rest on the legs.
- The shoulders: Let your shoulders fall down and relax your arms and hands.
- The tongue: The tip of the tongue is curved upwards and touches the roof of the mouth behind the row of teeth. This prevents the mouth from drying out. If too much saliva occurs, this position can be solved.
- The mouth: The mouth should be closed. Breathe through your nose.
- The eyes: The eyes should be slightly open and directed downwards at a 45° angle. Don’t look at anything. Closing your eyes can cause drowsiness or visual illusions. However, if the eyes feel very tired, they can be closed for a short time.
Breath
Breathe naturally, don’t control your breath. We focus on the breath to concentrate the mind. This means that we regulate the mind together with the breath.
Regulate the mind by counting your breath
Regulating the mind means stabilizing and concentrating it. A basic method is to count your breath in repeating cycles of ten breaths. Start by one (in your head, not out loud), counting each exhalation, keeping your attention entirely on the count. When you get to ten, start again. As you breathe in, focus your attention on the breath coming in through your nose. When wandering thoughts arise, ignore them and continue counting. If you drift away from counting, start again.
Regulate the mind by observing the breath
If there are not a lot of wandering thoughts, you can skip counting and observe the breath. Focus attention on the nostril. Don’t try to control your breath. If you find that thoughts are interrupting you, simply return to the method.
General information
Although the methods given are simple, it is best to use them under the guidance of a teacher. He or she can correct rookie mistakes. It is very important that your body and mind are relaxed. Certain sensations and phenomena may occur during meditation. It can be pain, muscle soreness, itching, warmth or cold; These are natural responses to meditation, but when you are tense they can become obstacles. If you’re relaxed, it won’t bother you.
Note:
If the mind is initially burdened by external problems, it is best to sit early in the morning before the problems of the day arise. Gradually the time of sitting meditations can be increased.