Thank you, Bill, I find your recommendations below quite useful.   --ED



--- In Zen_Forum@yahoogroups.com, <billsm...@...> wrote:
>
> Dave,
>
>
>
> I don't know if the feeling of boredom will pass for you. It did for
all
> people I know of that sit. Of course maybe it didn't for those that
tried
> sitting but quit.
>
>
>
> How are you sitting? I suggest you find a competent teacher to
instruct
> you. Second best is find an instructional book or website. There's are
> many good sites on the web, or check out JMJM's site. He's a frequent
> poster on the Zen Forum and will probably respond to this.
>
>
>
> If all else fails, follow these instructions:
>
>
>
> 1. Sit in a comfortable position. It should be a position in which
> the back is upright but not supported, and that opens up your hips so
that
> you can breathe well. Full-lotus is preferable. Half-lotus or
cross-legged
> is okay. Kneeling is okay. Sitting upright on the front of a
> straight-backed chair is okay too.
>
> 2. When you first get into the position close your eyes and sway from
> your hips like an inverted pendulum, first back and forth and then
side to
> side. Slowly decrease the angle of your swaying until you are upright.
> This will help you find an upright position that puts the least amount
of
> strain on your back and legs.
>
> 3. Fold your hands one inside the other and rest them on your legs.
>
> 4. Open your eyes, lower your gaze to a point about 3 or 4 ft in front
> of you. If you're facing a wall pick a point low on the wall as if you
were
> gazing about 3 or 4 ft in front of you. A solid-colored wall is best.
> White or cream-colored is best. De-focus your eyes.
>
> 5. Take a deep inhale and exhale slowly. Do this 3 times. Your
> breathing should be 'belly breathing' - your belly should be going out
and
> in with the breathes. It should NOT be 'chest breathing' - where your
> shoulders go up and down with the breathes. These should not be so
deep as
> to strain you, but as deep as is comfortable.
>
> 6. Take a deep inhale and then count '1' (in your mind) while exhaling
> slowly.
>
> 7. Count '2' while inhaling slowly.
>
> 8. Repeat until you've reached '10', and then start over.
>
> 9. If you lose count, or find your mind wandering, or find you're on a
> number greater than 10, start over.
>
> 10. Count your exhales and inhales like this until you can do it
> consistently without losing count.
>
> 11. Then change and count '1' on your exhale/inhale cycle, '2' on your
> next exhale/inhale cycle. Do this until you can do it well.
>
> 12. Then change and drop the counting, and only 'follow the breathes',
> just direct your attention to following the breath as you exhale and
inhale.
> Do this until you can do it well.
>
> 13. Then drop the 'following' the breathe and 'just sit'. This is
shikan
> taza (clear mind). This is zazen.
>
>
>
> I'd suggest you only sit as long as you feel comfortable. If that's 10
> minutes, then that's okay. Just sit 10 minutes at a time. Sit this way
for
> a couple days or a week and then jump it up to 15 minutes, then 20. I
don't
> think you ever need to go more than 20 minutes at home, but most zen
centers
> sit at least 30 minute or even 40 minute periods.
>
> Hope this helps.Bill!






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