Sitting Meditation
- Baba Nantambu provided an overview of seated meditation
- Emphasized need for good posture, lotus position is preferred if possible, but you can also sit in a chair
- From a chair position, you should sit at the front of the chair, and keep your feet flat on the surface and shoulder-width apart
- Shared "The Anapansati Sutta Instructions"
- 16 contemplations - we shared the first 8 contemplations together, and will explore the second 8 during the next class
- #1: While breathing in long, one knows: 'I breathe in long.' While breathing out long, one knows, 'I breathe out long.'
- #2: While breating in short, one knows: "I breathe in short." While breathing out short, one knows, 'I breathe out short."
- #3: "Sensitive to the whole body, I breathe in. Sensitive to the whole body, I breathe out."
- #4: "Calming the whole body, I breathe in. Calming the whole body, I breathe out."
- Stressing to reduce attachments; people should experience happiness, but not attach themselves to it
- Useful to eliminate the pressure of gravity on our body; eventually causes the spine to buckle somewhat
- Can occur during the day or evening; however if you find yourself falling asleep, then it's best to just get some rest first
- Uses some small "neck" pillows, a rolled towel or book can serve the same purpose; can place it behind your neck or head, wherever it's comfortable
- While laying on your back, the knees are raised to remove stress from your neck and back
- Hands are placed on the stomach and chest; hands don't touch to reduce distraction
- Allows tongue to relax, and place it on the top of the roof of one's mouth; may help to channel vital energy
- Do slow abdominal breathing; eyes can be closed
- Beginning with your head, give parts of your body permission to relax; you may even verbalize this as you move down your body ("I give my forehead permission to relax" - my cheeks, jaws, chest, lungs, stomach...to the tip of your toes)
- Continue meditating for as long as necessary
- Baba Ray describes a technique for further relaxing the spine, but this would require a demonstration to avoid damaging the spine
- You should rise slowly, and ensure good support
- It's important to not approach meditation with a specific timeframe, but give it as much time as you need
- Participants stress the need to be in community together, and understanding each person's concerns enhances the meditation
- Students are asked to read "The Chapter of the Seven Gates", a handout provided by Baba Ray
- Identify any words that you believe are directly related to meditation
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