Sitting Meditation

Sitting meditation is the simplest and yet the most profound Buddhist practice. It is the method by which the historical Buddha himself achieved enlightenment. It is simple, all you have to do is to sit quietly, and allow your mind to see its true nature. Yet it is profound, because when the mind sees its true nature, that is enlightenment.

There are many ways to meditate. One of the easiest Shingon meditation techniques is known as asokukan, breathing meditation. In another Shingon meditation technique, Ajikan, the practicioner concentrates on the form, meaning and sound of the syllable "A." There are many more techniques which require the visualization of a variety of Buddhas, Bodhisattvas, mandalas and other symbols.

Other Buddhist traditions have their own meditation techniques.

(NOTE: It is best to study meditation with a teacher, someone who can chose a proper form of meditation for your needs and guide you in the practice. The information on this and the following pages is not meant as a substitute for personal instruction by a qualified meditation teacher.)

How to Sit
Sit straight. Keep your spine straight. Face directly ahead.

Now, put your hands in the mudra hou kai jo in as shown in the picture on the right. Your left hand should be horizontal with the palm up. Your right hand rests on your left palm. Your thumbs touch. Put your hands in front of your abdomen, just below your navel. Keep your eyes half-closed. They will look straight ahead and down to the floor about one-half meter ahead of you.

This is a comfortable, natural way to sit. If you have difficulty sitting this way, try the half-lotus position, on the left, or sit cross-legged. The important thing is that you sit in a way that is stable and comfortable, that allows your body to achieve peace. This in turn allows your mind to achieve peace.

How to Breathe
Start by exhaling with your mouth open. Pull in your abdomen and slowly breathe out all the impure chi from your body. Then close your mouth and slowly breathe in pure, sacred chi that flows to you from far away like a white mist. Let this chi flow in with your breath and fill your body.

Now breathe out again, expelling more impure chi. As you breathe out, say haaaaa very softly. When you have completely exhaled, close your mouth. Again, slowly breathe in pure chi through your nose.

Now a third time, open your mouth, slowly breath out any remaining impure chi from the cells of your body while you say haaaaa. Now breathe in and let the pure chi fill your body.

How long should you sit?
Most beginners find sitting uncomfortable the first few times. If you force yourself to sit when you are in pain, you may become discouraged and give up. It is much better to sit for a short time the first few days. How short? Try five minutes the first day. If you can do that without pain, try ten the next day. Slowly increase your session until you can sit comfortably for 25 or 30 minutes. That's long enough for most people. By the time you can sit that long, you should certainly be working with a teacher. You teacher will guide your practice.