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I'm going to start a thread here on meditations, rituals, gazing techniques, not-doings, Zazen, etc., etc.
Please feel free to share whatever works for you, as unorthodox or amateurish as it may seem…
If you would like to share what occurs to you during these sessions please feel free to add them as well!
Kris
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KI MEDITATION - CHIN SHIN NO GYO*
Principles for Ki Meditation
1. You maintain a posture of mastery.
2. You have a sense of freedom.
3. You create an atmosphere of harmony.
4. You are vividly aware of the spirit of life in all things.
5. Therefore you can feel the movement of Ki in the Universe.
Ki meditation should be practiced in an upright sitting position; either on the knees (seiza), cross legged (lotus or agura), or in a chair. Anytime of day or night is appropriate, however the quiet of late night or early morning is best. A place should be selected that is relatively private, and separated from where the busy activities of the daytime take place.
Tohei Sensei calls Ki meditation "Ki no ishi ho " or "Ki method for strengthening the will-power". "Will Power" is the faculty or function of the mind that enables us to experience alert calmness, or attentive calmness. How this works is not always easy to discuss in words. We tend to think of "will-power" as a kind of inner force that we impose upon some aspect of our nature in order to attain a certain desired result. However in meditation this way of thinking can lead to very unsatisfactory results. In meditation, the more we try to "do" something, to control, or to accomplish some result, the more we will fail. It is as if we have a large tub of water that is very agitated, with many small waves on the surface. This is very much like our mind. One would never think to calm the waves in the tub by trying to use the hands to hold the water in place. We would simply wait on the side until the waves calm down on their own. When we meditate, "will-power" is what is used to keep the hands out of the waves, and allow the inner self to wait patiently on the side while the waves of the mind gently, slowly begin to calm themselves down. In other words, meditation is a process that we “allow" to happen, not something that we "make" happen.
For some of us, this "simplest" type of Ki meditation is the most difficult of all. Sometimes this "patiently waiting" for the waves of the mind to calm is frustrating. It is the nature of the mind to want to be doing something. It is very difficult for the mind to be calmly watching. Therefore Tohei Sensei has developed a very effective method of Ki Meditation. It is practiced as follows:
While sitting in the quiet place that you have selected, first imagine that you are collecting a sphere of Ki. Beginning at the outer most limits of the Universe, imagine the sphere of Ki becoming smaller and smaller by half, until it quickly centers into your One Point in the Lower Abdomen, and continues infinitely there. When it becomes impossible to imagine the infinitely decreasing sphere, as it disappears into your One Point, then let the image go, but continue to follow the feeling that this process has created. This "collecting" or "concentrating" or contracting" is called Shuchu ho. Then, after about 60 seconds, imagine the tiniest of spheres forming in the middle of your One Point, and gradually becoming bigger and bigger, each time by half, and continuing to expand infinitely. When it becomes impossible to imagine the huge sphere it has become, then let that image go, and continue following the feeling that is present. This is called Kakudai ho. Both Shuchu ho and Kakudai ho produce the same feeling within, and in fact are essentially the same thing, being looked at two different ways, like two sides to the same coin. The whole process of Shuchu ho/Kokudai ho, while keeping the mind occupied, has a very calming effect, and is an excellent practice for developing the feeling of relaxed meditation.
Tohei Sensei has also developed a mudra, or hand position, that is very effective in allowing the Ki to focus. It is called Toitsu No In, and is as follows: Place the hands together in front your face at eye level. Then interlock the fingers, with the tips of the fingers pointing towards your face, and the small, third and second fingers of your right hand overlapping the same fingers on your left hand. Then close your hands, crossing your left thumb over your right, and touching your two first fingers together evenly, and pointing upward. This finger posture, or mudra, should be very firmly held, yet the hands should be relaxed. Once the position has been assumed as described above, gently lower the Toitsu No In to your lap, and let it rest there. This posture is a kind of "seal" of mind/body coordination, in that, while in this position, it is extremely difficult to not be coordinated. It promotes a feeling of calm meditation in itself, and so is a good posture to assume when practicing any form of meditation.
Reminder: In order to accomplish anything in life, we must possess the following three characteristics:
1) The Desire to do it.
2) The Effort to do it.
3) The Will Power to continue doing it.
If any of these three are lacking, then we will necessarily fall short of our goal. It is sometimes helpful to consider that the joy and fulfilment of Life is contained within the process of accomplishing, not the result of, any great endeavor.
In addition, this "process of accomplishing" can only be truly effective when aided by the following three character attributes:
1) Right practice (body)
2) Right attitude (feeling)
3) Right understanding (mind)
Consider these, and make them yours.
Excerp from, "KI-AIKIDO ON MAUI" by Christopher Curtis.
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PRINCIPLES FOR KI BREATHING*
Exhale gradually, with purpose and control.
Exhale with a distinct, but barely audible sound.
At the end of the breath, Ki continues infinitely like a fading note.
Inhale from the tip of the nose until the body is saturated with breath.
After inhaling, calm the mind infinitely at the One Point.
A Zen master once asked his student, "What is the most important thing in Life?" "Truth, Master," the youth replied, without hesitation. The Master grabbed the young man's head and plunged it into a tub of water, where he held it for several moments. As the Master allowed the student to emerge, gasping for Breath, it became perfectly clear what is the most important thing in Life!
Breath is the key to life. This statement contains truth far beyond the obvious physical reality discussed above. Breathing can control the autonomic nervous system, the system that is responsible for enervating cardiac muscles and glandular tissues as well as governing our so-called "involuntary actions".
Next time you become emotionally disturbed; pause to observe your breathing. You will find that, like your agitated emotional state, your breathing has also become shortened and erratic. When we see someone undergoing some difficulty, don't we always say, "Slow down, take a deep breath, and begin again?"
Conversely, if, when we sense a moment of some emotional challenge coming, we are able to calmly continue to breathe deeply and easily, our autonomic nervous system will mirror this calmness, and those related systems within our bodies will be spared the damage of the avoided stress, not to mention avoiding perhaps some regrettably damaging, words or actions.
"Control yourself, before attempting to control others," begins with controlling your own breath, and being able to control your breath only comes through hours, days, weeks, months, years of practice. So, as Suzuki Sensei often says, "Breathe, Breathe, Breathe!"
The following are just a couple of the different ways we practice and use breathing in Ki-Aikido:
Controlled Breathing or Whole Body Breathing
Sitting in an upright position, with the spine straight, close your eyes gently, take in a full breath of air, open your mouth wide, placing your tongue behind your lower front teeth, and silently making the sound of "Ha," calmly begin to exhale. For the beginner, this exhalation may be as short as ten seconds, but little by little, as you become more relaxed and calm, you will be able to exhale for 20 to 30 seconds at a time.
While this exhalation is taking place, try imagining that your body is a hollow vessel, and is, ever so slowly being emptied, as with a straw, from the top of your head, to the tips of your toes.
After all of your breath has been exhaled gently and calmly, incline your upper body very slightly forward. You will find that a last small amount of breath will be expelled. (Note: Never attempt to push the breath out, but simply allow the natural action of the breathing to complete itself).
Still in the slightly forward leaning position, close your mouth, and very gently begin allowing the inhalation to be in. Imagine that the new breath enters on a path up the bridge of the nose, between your eyes, down your spine, and begins to fill your now empty vessel of a body from the tips of your toes to the top of your head.
This inhalation process may be shorter in at first, but with experience, a slow, calm inhalation should take from 20 to 30 seconds. When you feel that your lungs are filled to capacity, allow your upper body to return to its former upright position. This last slight movement, will allow the lungs to take in an additional small amount of air. Then begin this process over again, with another exhalation.
Retention Breathing
It is one thing to be able to remain calm, with mind and body coordinated when sitting still, but quite another when in motion. One of Tohei Sensei's favorite ways of testing this, is as follows: Sit calmly in seiza position. Inhale and exhale one complete cycle. Then inhale completely. Stand and walk forward for about 15 paces while holding the breath. Sit calmly and carefully in seiza position, and begin slowly to exhale. If you have been able to maintain calmness and mind/body coordination during this movement, then your exhalation will be very even and quiet. If, as you exhale, your breath is quick and rough, then you have not succeeded. You must practice Controlled Breathing more!
Cadence Breathing
Cadence Breathing is performed while walking. If you are going on a long hike, or find yourself climbing a long set of stairs or incline, practice this exercise.
Simply put, Cadence Breathing is regulating your inhalation and exhalation with your steps, to a count. The amount of steps per inhalation/exhalation is not so important, (it depends somewhat upon the amount of exertion required,) but as the walk progresses, the count should remain constant. Example: Breathe in as you count 1,2,3,4 steps; breathe out as you count 1,2,3,4 steps.
Many people, while they walk, like to chat with another person. This is fine, but not while performing this exercise. You must be quiet, and focus on the coordination of the breathing, the steps, and the count. This way you will find that you can walk much further, and with much less effort, than before.
*Excerpt from "KI-AIKIDO ON MAUI" by Christopher Curtis
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not-doings
This is an observation on not-doings. Every act is a not-doing. Its only thought that makes it appear otherwise.
The sense of continuity.
For example, the eye works like a movie projector, film. Each reel of film has an individual frozen frame. If you pull the reel out and look at it you will observe static pictures, and its only when viewed at massive speed that all the frames meld and make an object appear to be in constant motion. In fact the eye does this same maneuver. It perceives separate images (frames) one after the other and melds them together.
Now thought, reflection does this too. A person may be making coffee in the morning. He may say "oh here it is morning again and here I am making coffee again." Its almost as if he will perceive an identical experience. That is, he thinks each morning is "the morning" and the act of making the coffee is "the act" done repeatedly. Or, there's the expression, "the sun always rises" but truly its never the same sun, always change has occurred, but its this perceived continuity that makes the appearance of "the sun" as a fixed thing, unchangable. This is doing. In fact doing never does occur, always there is change so no two things are ever the same and you cannot return to anything. If you cannot return to anything, then there is no permanence to acts. Each act is different and it cannot last even a second. You can type the word "act", then delete it and type it again. But you are not repeating anything. Because when you type it again you are having a different experience as when you typed it before. You cannot repeat that identical action. You were never able to hold that experience. It was never a doing, its only the thought of doing that makes everything appear stable and permanent.
So its not that not-doing has to be learned, but rather to see there is no doing. A doing would be stable and in fact there is no stability, only the appearance of continuity.
Someone may say, "but one doing leads to another doing to another doing. So there is continuity, its a real thing." But if you cannot even hang onto a doing for one fraction of a second, how "real" are any of these so-called doings? They are vaporous.
http://player.youku.com/player.php/sid/ ... MjA=/v.swf
When a "you" becomes a point of focus, then that you seems to gather momentum and the idea of "having" seems a viable possibility. "If there is a "me" then certainly all things are as real as me. I am stable so the universe must be stable too." And it's through this maneuver of perception that impermanent things appear permanent, and thus become like "doings". I say "like" because the becoming in fact never occurs. Nothing can root itself in this realm of experience. Always there is change and even that change cannot be apprehended in any way that is or becomes permanent.
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Awareness of "what is". Turning awareness on awareness. Done. Or more exactly : undone.
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Being your Higher Self
The purpose of this meditation is for you to connect with that part of yourself that is your Higher Self, and feel your Higher Self as you.
For all the meditations, sit quietly, focus your mind, relax your body, and start by taking a deep breath. You may want to put on music that calms you and takes you higher.
Steps:
1. Sit with your eyes open or closed. Adjust your posture so that you are comfortable, perhaps putting your hands at your sides. Begin by taking a few deep breaths.
2. Imagine your entire body relaxing, starting with your toes. Bring a feeling of relaxation into your feet, calves, and thighs, then up into your abdomen and lower back, chest, upper back, and shoulders. Next relax your arms. hands, neck, head, and face. Let the muscles around your jaws and eyes relax. Do this until you feel peaceful, focused, and physically comfortable.
3. Adjust your posture so that your energy can flow more easily up and down your spine. Breathe a full breath into just your upper chest, moving your lower diaphragm and abdomen as little as possible. Breathe into your upper chest several times; notice how you feel. Now breathe into your abdomen several times, following this with several breaths into both your upper chest and abdomen.
4. Straighten and lift your upper chest with a deep breath, so your spine is more upright. Notice that as you do this you may also want to adjust the back of your head and neck to the most comfortable upright posture. This helps create fluidity in your emotional body, open your heart center, and make it easier to think in higher ways.
5. You are now ready to meet your Higher Self. Imagine that you are being joined by many high beings who are sitting in a circle around you. Feel the peace, joy, and love all around you. These beings are here to assist you in meeting your Higher Self.
6. Imagine your Higher Self in the distance, beginning to come toward you. You might picture It as a beautiful, shimmering, radiant light. Greet and welcome your Higher Self and invite It to come closer. Mentally ask your Higher Self to assist you in making a stronger connection. Feel the radiance of Its love surrounding you and embracing you. Feel the lines of light coming to you from your Higher Self. As these lines of soft light touch you, feel your vibration increase. Your Higher Self is now merging and becoming one with you. Feel your molecules and atoms merging with It, as if you are reclaiming a part of your energy. Let your Higher Self merge with you even more until all your energy patterns are taking on the radiance of your Higher Self. You and your Higher Self are now one.
7. As your Higher Self, open your breathing to create a greater flow of energy in your body. Adjust your posture so that you are sitting as your Higher Self. As your Higher Self, adjust your shoulders and chest to reflect your confidence and wisdom. What facial expression do you have as your Higher Self?
8. Think of a situation you want guidance about. As your Higher Self, you are going to give yourself advice about this situation. Imagine you are a wise teacher and consultant. What advice would you give yourself on this situation? You may want to speak out loud or write down your answers.
9. As your Higher Self, do you have any other messages, perhaps about your spiritual growth, your higher purpose, or anything else?
10. Thank your Higher Self for becoming one with you and sit as long as you like as your Higher Self.
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meditate for one second
always question "what is the nature of reality?"
always question "who am I?"
always assume "I have no attention!" (wake up!)
ask frequently "what do I really know for certain?"
find the door of Unknown and cast yourself into it blindly
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Candle colours are the basic colours associated with the Chakras. They can be used to enhance any meditation and bring well-being in the areas associated with their colour.
Choose a meditation and burn the candle of your chosen colour while focusing upon the properties associated with that colour.
WHITE CANDLE
For higher awareness, protection (from the material plane). Used for Centering yourself because you’re not distracted by colour; Used most often in Meditation for inner peace, Spirituality, and attaining a higher power.
YELLOW CANDLE
Used to visualize greater intellect and will. Good when concentrating on creative endeavors. Said to increase psychic awareness and clairvoyance. When trying to expand your imagination, this is a good colour to concentrate with.
GREEN CANDLE
Used when you are concentrating on finding prosperity, money, and attracting wealth to yourself. Also used by some when they want to concentrate on getting married, have a time of good fortune or getting pregnant.
ORANGE CANDLE
Used when visualizing more Creativity in sex. It is a stimulating colour and related to healing energies. This is healing for sudden losses or changes.
BLUE CANDLE
Used to concentrate on health, self-expression, peace and tranquility; and greater understanding of those around you.
PURPLE CANDLE
Used to stimulate extra-ordinary awareness (psychic powers); Comfort that this has been a colour associated with Dignity, Spirituality, and Success its vibrancy attract people to it.
INDIGO CANDLE
Electric in nature, the colour is said to increase intuition, Meditation Ability, Spirituality, It is the colour of power.
DARK PINK CANDLE
For finding a pure, gentle, unconditional love and now. Also used when concentrating on Spiritual Healing.
LIGHT PINK CANDLE
For love, especially sexual in nature also used to concentrate on being a woman, Emotions of Love, Romance, and a true shared Spiritual Awakening.
DARK AND LIGHT CANDLES
Colour with black added brings a darker shade and both the protection of black with the colour symbolism. Colour with white added and brings with it both the colour symbolism and the white purity and protection from corruption.
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