INTRODUCTION: 
 

1.) WHO CAN BENEFIT FROM THIS
        BOOKLET
2.) THE THREE STANDARD PARTS OF
        INSTRUCTION FOR ZAZEN,
        the word used for Zen Meditation
3.) CLARIFYING OUR INTENTION & TRYING
      TO PAY ATTENTION


 ---   Part 2    Part 3    Part 4    Part 5    Part 6    Part 7   


THIS IS WHAT I CALL, EXPEDIENT MEANS
TO HELP YOU INCREASE YOUR STATE OF BEING.  IT GOES ALONG WITH THE OTHER TECHNIQUES ON MY SITE.

OFFER TO EXCHANGE BODYWORK, STRETCH TRAINING, BODYMIND THERAPY & TEACHING PEOPLE THESE METHODS, & RELATED SERVICES (including office-personal secretarial work), FOR SOME PRACTICE OR HEALTH SUPPORT - AND SHORT OR EXTENDED RESIDENCE -- including at health centers & spiritual or yoga retreat centers, & even people's homes.  See Below
 

            

     INTRODUCTION:  WHO CAN BENEFIT
     FROM THIS BOOKLET ON ZAZEN, ZEN
     BREATH CONCENTRATION MEDITATION
     INSTRUCTION - with Stretching info
     by a Structural Integration Bodyworker

        This "Meditation How-To from a Bodyworker is the beginnings of a book that was started 17 years ago while I studied meditation at the Zen Center of Los Angeles, a residential community of Americans of various faiths.  A major part to be added to this "book" will explain to meditators how their body structure is put together, how its tightness specifically limits their abilities to sit in certain positions, and how that tightness also limits their abilities to breathe, create concentration breath energy and keep centered.
        The book will also include, of course, how to stretch effectively, and why to get Structural Integration Bodywork to improve their condition very significantly, and rather quickly.

One of the biggest problems people have when they try to concentrate their minds and pay attention is that they notice how much the mind just goes on, on its own, and it's hard to concentrate or pay attention.  This breath concentration meditation is designed to remedy just this problem all humans have. 

The second biggest problem is that they have trouble getting into a good position for the body and having aches, pains and fidgeting in the body.  This booklet gives tips on how to help this also.

And, currently, I have stretching videos & I give stretch coaching on the phone and in person.  I also have a video on how to do connective tissue manipulation bodywork on yourself.
My Professional Bodywork Credentials
Structural Stretching Video Info

           The booklet  is a summary of what I've learned about zazen (Zen Meditation) instruction, from very good teachers, and I've combined it with some tips about body structure and efficient body function, as well as where to stretch..
       Adding the body oriented knowledge has helped me and some friends strengthen our sitting meditation abilities and also improve our abilities to bring the practice into daily life activity, in both secular and all kinds of religious or spiritual practices. 
       This includes being able to calm and focus our minds and relax and center our emotions. It makes people better, so what they do is better.
Meditation Benefits Testimonials
Meditators' Performance Improvement Program

         Other articles on this website serve to educate meditators about some of the Bodywork aspect.
Introduction to Structural Introduction Bodywork  Pt-1        Intro Pt-2
 

        I've put this how-to on the website so that my Bodywork and Body-Mind therapy clients would be able to have it.  Concentration Breath Meditation is big help in programs for personal growth, stress reduction and psychological well being.
        I also hope to interest many meditators to improve their body structure so they can sit stronger, and to prevent them from injuring their knees and lower backs when they try to sit cross legged.
         There are Structural Integration Bodyworkers throughout the USA, and some are in Canada, Europe & other countries around the world.  They also go by the names of Rolfers (r), Hellerworkers (r), Postural Integrators & Movement Enhancement Practitioners.
Understanding & Fixing Whole-Body Accumulated Shortness

           Some long time meditators may even find my zazen and kinhin (walking concentration or paying attention meditation) instruction enjoyable.  And I have included some tips in Parts 2 and 3, on how to stretch for easier and better sitting.
General Tips from a Bodyworker -  for More Effective Stretching

     
     Structural Stretching & Hands-on How-to DVD Video Info   

- Elongates whole body including legs
- Loosens joints including around the hips
- Straightens back - improves posture
- Uplifts head and neck
- Creates more and easier chi flow
- Improves awareness and releases emotional tension

          Awareness Through Stretching  --- & --- 
                 Better Sitting Through Stretching

                

THE THREE STANDARD PARTS OF ZAZEN (ZEN MEDITATION) INSTRUCTION 

        In teaching how to do Zen "paying attention" breath concentration meditation, known as zazen (zah-zen), we first teach sitting down zazen, then kinhin (kin hin) or "paying attention" walking zazen, and then point out how you can practice extending this paying attention, calmer and more focused mind into all your daily life activities.

        In teaching sitting down zazen, we divide the instruction into three parts.  Each part contributes an amount of power to your concentration.  And as your concentration practice continues, you will notice how the benefits stay with you in your daily life.  We train the body-mind with exercise just as we do physical exercise and get stronger in that way.
       The three parts are:

1. Concentrated position of the body,

2. Regulation and power of the breath, and

3. Controlled focus of the mind
    

    
CLARIFYING OUR INTENTION & TRYING TO PAY ATTENTION

        Prior to giving the "technicalities," which explain how to generate the most power, we usually bring up the issue of "intention."  Why are YOU interested in learning about how to do this zazen, or zen concentration meditation?  Answer that question now, preferably in complete sentences, and out loud!  Take whatever comes out first, however it is, and then you can rephrase it.  See what your mind, heart and/or soul says.  It can be interesting, and helpful.

        Once you have stated an intention, whether it's to calm your mind, be more creative, improve your health, increase your power of concentration, attention, focus or awareness, or even realize the Buddha Way, you'll have an out loud reason for paying attention and trying to do it as well as you can.

        Actually, intention, whether we're aware of it or not, is the aiming mechanism of our actions.  This is true for things in general, and in a subtle but very real way, it is true for every single moment of our physical existence.  So, since zazen is about making the best use of our body-minds in physical reality, it helps a lot to aim right at the bulls eye, from the very beginning...and then again, each time we practice.

        A little experience and some common sense will then lead you to conclude that since reality is always happening, intention ought to be precisely focused at every instant of our lives.  But when we look at the sloppiness of our wandering little minds, we have to acknowledge how we get caught up in all our emotional dramas and distracted by the least little sensory movement.  We really aren't in charge of our intentions most of the time.  So we really aren't in charge of our lives most of the time; we are just reacted.

        The practice of zazen is designed to overcome this shortcoming.  And it's a good idea to acknowledge one's own level of shortcoming, but not be overwhelmed and discouraged by it.  (And it can become very discouraging when you see how little you can do compared to what you really want to do.)  The lack of seeing this shortcoming, and the inability to acknowledge it honestly, are part of the character trait we call arrogance.  And an extension of arrogance is ignorance.  But don't worry.  Zazen takes care of arrogance, too, and is, in fact, directly aimed at eliminating ignorance. 

        Next, lets look at "attention."  Try to have the attitude, that in reading this particular set of instructions, it is meant for YOU in particular, and no one else.  Even if you are reading it out loud to others, all the words and sentences are important TO YOU.  No one else inside your own mind will be listening to the words you miss.  So there will be no one to help you.  What you get out of the reading is what you get.  So you have to concentrate in order to maintain your continuous attention.  And when you notice you've missed something, go back over it, and use your power of attention with more focus.

        You very well will miss things.  And the increased power of awareness that you develop when you do notice will sharpen your concentration.

        Intention, awareness and concentration are three of the very major aspects of Zen practice.  So you should be sincere and try to practice it from the start, when you're first reading how to do it.  (This is what we call "Beginner's Mind."  It's very healthy to practice with this Beginner's Mind.  It keeps arrogance at bay and lets us learn and accomplish more.)

        As you continue to practice, you will improve your level of "doing" it at the same time you are mentally "learning about" it.  This is also a major aspect of Zen practice.  Errors of commission and errors of omission are common, (maybe even universal), so just keep going back to paying attention to the best of your abilities.

        And remember, while others will help you, you'll get out of it exactly what you put into it, including your so-called errors.  We always improve with time.  So the better you try, the better you'll get, and the better you, personally, will feel about your accomplishment.


Continuing this booklet on Zen Meditation Instruction

---    Part 2    Part 3    Part 4    Part 5    Part 6    Part 7
 
Meditation Benefits - Testimonials            
Meditators' Performance Improvement Program - Stronger Practice
Structural Integration's Benefits for Yoga
Yoga Improvements - Testimonials

Fixing Back Pain - Testimonials
Fixing Other Pains & Tightness - Testimonials
Stress Removal & Business Performance Improvement - Testimonials

Remove Tightness - Sit Stronger & Easier
Structural Stretching & Hands-on How-to DVD Video Info

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