WELCOME TO THE WORCESTER ZEN COMMUNITY
The formal practice of Zen meditation is simply a
way of paying attention. Sitting upright and still in the middle of
our lives, we cultivate a basic friendliness towards ourselves which allows us
to live more fully in the midst of whatever circumstances we encounter.
We welcome all people with a sincere interest in
this path. These instructions will help
you understand and join us in our meditation practice. If you can’t remember what happens next,
just follow what everyone else does.
That’s how most of us learned!
If you have any questions, feel free to ask before or after the sitting.
If you arrive early, ask someone to go over the
basics of meditation with you. Feel
free to sit in any chair in the circle.
Sit up straight, with both feet flat on the floor or on a cushion. Or if you prefer, select a cushion and sit
on the floor inside the circle of chairs.
Make sure both knees are touching the floor or are supported by a
cushion, and that there is enough room between you and the circle of chairs for
someone to walk behind you.
Sit up straight and stay still. Nest your hands in your lap, palms up, with
your left hand on top of your right.
Gently touch the tips of your thumbs together. If you don’t already have a meditation practice, focus on your
breath during the sitting. Count your
breaths, on the inhalation and exhalation, starting over each time you get to
ten. If you lose count or get
distracted gently return your attention to your breath and begin counting at
one.
We have two sitting meditation periods with a walking
meditation in-between. Bells are used
to signal the beginning and end of each period. During the first period, the bell is rung three
times to signal the start of the sitting meditation. Stay with your meditation practice, remaining
still and silent. Do not get up unless
it is an emergency. At some point Melissa or David may pass behind the circle
to correct posture & give nonverbal encouragement or a short shoulder
massage. If you wish to receive this,
place your hands palm to palm as you hear them approach.
The bell is rung once to end the first
sitting. With our hands held together palm to palm, we bow towards the center
of the circle, stand and move behind our chairs. A bell is rung and we bow
again. Make a loose fist with your right hand and hold it in your left at
chest level. Then turn to your left, with your right shoulder facing the center
of the circle, and walk quickly until you are closely behind the person in
front of you and wait until that person begins to walk. Do your best to match
their steps and to stay close. (During walking meditation, you may exit the
circle to go to the bathroom or get a drink of water. When you re-enter the
circle, take your place at the end of the line.) When you hear the next bell
ring, stop and bow, and then walk quickly back to your place, keeping your
hands palm to palm. Stand facing the center of the circle, and bow when the
next bell rings. Then take your seat and get in position for the second round
of sitting.
A bell will ring three times to begin the second sitting.
Melissa or David will then give a short talk about practice, followed by silent
sitting. A bell will ring signaling
the end of the second round of sitting. Put your hands together and bow towards the center. The last 5 minutes are reserved for sharing
names, and questions and comments about the meditation, the talk or Zen practice.
After the discussion, we meditate again for a few moments, and at the
sound of the final bell we bow and say thank-you.
This is followed by announcements.