Meditation Essence in Getting started with Zen Chapter 4

The practice of Chinese Zen Buddhism is straightforward and straightforward. Unlike Indian yoga and Indian Buddhism, it pays great attention to the second steps or steps of the practice method, especially the late Indian Mahayana esoteric, with special emphasis on practice methods. The teaching, and the more complicated it is. In fact, the method of the Mahayana esoteric is roughly the same as the yoga method used by other Indian religions. The brilliant place is the airborne wisdom of the Dharma, which resolves the most persistent gods and gods of the foreign religions, so that all methods are Become the law of becoming a Buddha and lead the sea to Dharma. However, the method of cultivation of Tantrics is basically the same, although everyone can get it and repair it. The more it is up, the harder it is to learn and behave, so it is not everyone who has time and karma to practice.

  The Zen in China is based on “there is no door to the door”. There is no way to be the highest method. For those who have deep roots, or who practice for the rest of their lives, as long as they can self-centered consciousness, gradually After the change, the Zen Gate will naturally open in front of him. However, for the absolute majority, people can only stand outside the Zen Gate, try to understand the Zen environment, or only appreciate the style of the Zen people who are free and easy, but they can’t experience it. Therefore, the Chinese Zen was later seen as a young Ligan person to practice. In fact, none of the methods of practice is based on meditation. It can be said that there is no method of practice other than meditation. Therefore, regardless of Buddhism or other religions, meditation is the only method of practice. Therefore, It is advocated to practice spiritual and physical transformation, no matter what it is called, we should include it in the field of Dhyana. Although the levels are different, the foundation is similar and different.

  I am a monk who was born in a Zen temple in China, but I don’t think that only the descendants of Zen can practice Zen. In fact, many monks who have been monks in Zen temples may not have explored their main and proper methods of practice. Therefore, although there is no door for Chinese Zen, I still hope that people who are interested in spiritual practice will learn from the basic methods that have access to the door, study for a while, or be able to calm their hearts. Teach them to find the door without a door. If you can use the method of meditation to calm down your mind, then learn to not learn the Zen of Chinese Zen, it is irrelevant; whether it is called Zen or irrelevant. What matters is whether you can find a practice that is right for you and effective.

  The practice of Zen does not in principle lead to the three elements of tempering, adjusting interest, and adjusting the heart. The purpose is to regulate the body and mind. The key is not to leave the breath and talk about the health and unity of the body and mind. Below, we will talk about the basic methods of practicing meditation on these three elements.


  The main method of speaking in general is to sit in a sitting position. However, in addition to sitting posture, there should be methods of walking, standing, lying, etc.; before and after sitting, there should be methods of exercise and massage, and even eating and defecating the urine, there should be a method, because, For our body and mind, if we want it to be healthy, we must move and pay attention to it. The so-called static in the movement, and the so-called static movement, the former is the method of exercise and massage, making the blood circulation smooth, the air circulation is lively, muscles and nerves are relaxed. In order to make the body comfortable, that is, the so-called qi and then the heart, so the Indian Zen, there are yoga gymnastics, the Zen of Chinese Buddhism, the boxing method of Shaolin Temple, the Taoist Dandao school’s movement method, especially the multi-function, later played as Tai Chi. In fact, most of the oriental sports methods are related to the meditation, and there is a method of exercise for the purpose of meditation. Even the method of exercise is originally made by the zen when the practice is practiced. The movements of the body come just like the meridians and acupuncture points of the acupuncture principles in the later Chinese medical techniques. They were originally discovered from the sedentary luck. Nowadays, many people will exercise the boxing and acupuncture, and practice the Zen. It is wrong to have a home.

  The lack of exercise in the body, the function is prone to aging and infection, and exercise is a function of physiology, relaxation after stress, and more nutrient supply and rest. The Zen people’s movement method emphasizes concentration of mind, breath and harmony. It is not comparable to the boxing technique that later evolved into a martial art. The movement of the Zen is itself a method of practicing meditation. Therefore, my method of tuning is to exercise and meditate. And heavy.

  Method of exercise

  The exercise method I teach, when I do it, only needs two meters to see the length of a square or a person, or even a small space that can sit and stand up, and it is enough, no matter how old or young, young and old, strong and weak, You can practice safely. But for the progress of learning, I divided them into several stages:

  First, the beginning: that is, when you begin to practice the meditation method, you will teach the students to practice.

  1, head movement – this is used after sitting, meditation before use. Put your hands on the left and right knees first, do not use force, the body is sitting right, and then the head movement is four ways:

  1 head down low, then back.

  2 heads to the right and then to the left.

  3 heads turn to the right and then turn left.

  4 heads follow the hour hand direction, front, right, back, left turn, then counterclockwise direction, front, left, back, right turn.

  Every body does not move, muscles and nerves relax, each three to seven times. The movement is slow and soft, the eyes are open, the breathing is natural, and the purpose of the head movement is to reduce the blood in the head, reduce the power of the ups and downs, and make the mind fresh and gradually calm.

  2, body massage – after meditation, before standing up, hot two palms, first gently massage the eyes with the back of the thumb, in turn with the palms massage the face, forehead, back neck, shoulders, arms, and even the back of the hand , chest, abdomen, back, waist, then to the right thigh, knee, calf, left thigh, knee, calf. This self-massage exercise method can completely eliminate the fatigue caused by the meditation of the beginner, and feel soft and warm and comfortable. Only when you are massage, you must focus on your palm or your fingers.

  3, yoga soft movement (this omitted)

  4, the method of walking – sitting for a long time, when the legs feel uncomfortable, you may wish to use the method to adjust the body and mind.

  1 fast walking, the Chinese Zen Hall is called running incense, in the direction of the hour hand, in the meditation hall, the left arm squat, the right arm swing, the old and the weak go inside, the strong person walks the outer circle, getting faster and faster, at this time the practitioner’s heart In addition to feeling faster, there should be no thoughts.

  2 Slow walking, the noun of Buddhism is called the meridian. I teach very slow movements, focusing on the forefoot palm, the right hand lightly clenching the fist, the left hand holding the right fist, lifting it in front of the abdomen, leaving the skin a knuckle, If you want to take care of yourself, walking fast and slowing down can make you lose your mind.

   5, the method of standing – the two feet apart is equal to the distance of one foot, the upper body from the head to the lower abdomen slack, light, let the feeling of gravity and weight fall to the forefoot of the two feet.

  6, lying method –

  1 The right side is the best way, so it is called auspicious lying, it can make you sleep less, sleep, wake up, do not fight, digest well, no sperm.

  2 lying on your back, should be used for a short break, relax your whole body muscles, and you can quickly eliminate fatigue without a trace of strength; if you use it for a long night’s sleep, this is not the best way.

  7, the method of daily life – Zen often talk about: eating, washing dishes, squatting, peeing, drowning, chopping wood and other daily things, all of them are Zen, the meaning is extremely deep, non-realistic understanding is not easy to understand. If you can learn Zen at the beginning, if you can do anything, you can use it without any distraction. If you can’t concentrate on it, you can improve your work efficiency and live a full life. And stabilized.

  Second, intermediate and advanced

  The method of meditation and exercise is not only related, but the longer the training, the more the method of exercise increases with its project. Because this article is for reference only, not for teaching materials, it provides a primary method. It may be useful for readers who have never studied before, but it may not be able to practice well because the correctness of the posture is not Give you guidance for the sake. Intermediate and advanced exercise methods, standing, sitting, lying and standing upside down. Of course, the movement of the Zen is based on the principles of slowness, softness, stability and safety.


  The meditation posture was discovered by the ancient Indian practitioners. It is said that the ancient immortals were still innumerable difficulties, and the monasticism was still unreasonable. Later, a group of monkeys in the depths of the snow-capped mountains were being used to practice the way of meditation. The ancient immortals imitated After that, it became enlightened. In the normal sense, monkeys do not sit meditation, other animals, and no meditation conditions. Only human beings have the conditions to meditation. The legend is only in the Indians who cannot find the roots in the historical records. The profound story of the meaning of the story means that although the heart is ridiculously like a monkey, there is also the necessity and possibility of meditation. The seven-seat method called the name of Viljana.

  One or seven sitting

  1, two feet 跏趺 – this has two types:

  1 The way is to put the left foot down, the right foot on the left thigh, and then put the left foot on the right thigh, called the wishful auspicious sitting.

  2 Or place your right foot on the lower left, place your left foot on the right thigh, and place your right foot on the left thigh, which is called a fixed diamond seat.

  These two kinds of sitting methods are not for everyone who is older and who are meditation.

  2, the back of the vertical – straight up the waist, do not stand the chest, the top of the head to the sky vertical, squatting into the inside, collar pressure knot.

  3, hand crystallization method to define the print – two hands knot, the right hand is down, the left hand is on the top, the two thumbs are formed into a circle shape, gently placed flat on the crotch under the dantian.

  4, relax both shoulders – relax the muscles of the shoulders, consciously no shoulders, no arms, no hands.

  5, the tip of the tongue is slightly sputum – the salivary glands on the incisors, not available, if there is saliva, slowly swallow.

  6, closed mouth – whenever you only use the breath, can not breathe; except in the nose.

  7. Eyes are slightly open – the point of sight placed on the ground at two or three feet in front of the body is not to see anything. Just because of the big eyes, the heart is easy to be scattered. When you close your eyes, your heart is easy to be dizzy. If you blink for too long and feel tired, you may wish to close it for a while.

  For the order and content of the seven sitting methods, the views of different families are not the same. Some people will adjust the method of adjusting interest and adjusting the heart, and they are also included in the seven. This article is only for the purpose of classification. The part of the body is the content of the seven branches.

  Second, other sitting

  Because people who are new to meditation are not necessarily able to sit down, it is unreasonable for a person who has never learned to meditate to ask for a squat on the legs at first. It may even block many people who wish to meditate. Frightened outside the door of the Tao, now I introduce the beginners to other difficult ways:

  1. Half-squatting – a person who can’t have legs, or a long-legged disc. If you feel pain, you can loosen one of the above feet and place it under the other calf. Or just put one foot on the other side of the leg and the left foot under the right calf.

  2, sitting on the feet – both feet are placed on the ground, each inward and backward, the result, the two feet up, placed under the two calves or even the two legs.

  3, sitting across the crane – also known as the Japanese sitting, because the Japanese so far, in the formal sitting posture of the Japanese style, still use this way. That is, the knees are brittle, the thumbs of the two feet overlap, and the arms are placed on the two heels. This kind of sitting method, when the ancient Chinese did not use the high chair high table, the ordinary people were sitting in formal occasions.

  4, God God sitting – the left foot is sitting like a squat, the song is inward, placed in front of the body, the other foot, the song is outward, placed behind the body. So far, the Southern Buddhism in the seat of the Southern Buddhism used this style when it was used to hear the Fa, and even used the initial sitting method when sitting in Zen.

  5, wishful self-sitting – this style is imitating the Buddha’s eight-phase path, from the pocket rate to the world before the sitting posture, the left foot is sitting like a half-squat, the song is inward, the heel is placed in front of the perineum, the right foot is vertical, the song The knee is placed on the right chest side, and the left and right hands are placed on the left and right knees.

  6, sitting in danger – all kinds of sitting above, sit on the ground, this type is sitting on the chair or bench with the knee height, feet flat on the ground, two legs vertical, two knees a punch distance, back Do not rely on anything, only the arm is sitting, the thigh should be suspended, and the leg is at right angles.

  The above six kinds, except for the different postures of sitting and sitting freely, the others use the criteria specified in the second to second to seventh items of the seven sitting methods. The most effective and long-lasting sitting posture is still the most difficult and reliable. Therefore, beginners can use the method that you feel most comfortable, in order not to let yourself fear, and gradually try to use the more difficult sitting method, it is beneficial.

 Adjustment and adjustment

  Breath and smoothness, peace of mind can be calm and stable. The relationship between mood and breathing is extremely close, and if you want to adjust your mind, you must start with interest rate adjustment, no matter what its name, Chinese Taoist, Indian Yoga, Tibetan Tantra, China’s Tiantai Zong, etc. The second time of meditation must pay attention to the problem of breathing and qi. Because of the physiological and static movements of the human body and the psychological movements, there is a dependence on the breath and the breath. In terms of the definition of principle, “breathing” refers to the income of 16 to 18 times per minute for ordinary people. When the person’s breathing is gradually slow and deep, it is called “interest.” Because of the power of interest, the blood is promoted to produce energy, and the role of energy to activate physiological functions is called “qi”. When the practitioner feels the effect of the qi, it is called “perceived”. Those who have experience will feel that meditation is indeed a great happiness and favor for them.

  First, the way of breathing

  The way of breathing can be roughly divided into four categories:

  1, the wind – in the intense exercise, or just after the intense sports, such as playing basketball, playing football, etc., the speed and intensity of breathing, such as wind, are not suitable for meditation.

  2, asthma – when feeling fear, illness, weakness, excitement, fatigue, heart down mood, dim, not suitable for meditation, to lie down or sit down to rest and calm down, can meditation.

  3, gas – refers to ordinary people’s normal breathing, 16 to 18 breaths per minute, and you can hear the sound of breathing, this is the minimum requirement for the initial heart meditation, but also a safe breathing rate.

  4, interest – this can be divided into four:

  1 Nasal breath: breathing with the nostrils during meditation is the basic method. The initial speed is also 16 to 18 times per minute. Different from the gas, you can’t hear the sound of breathing, breathing is the usual speed, so inhaling and exhaling, mainly rely on the natural rhythm of the lungs, you can’t control it with attention, otherwise the speed will be faster, it will be dizzy, slow. It will be chest tightness. If you find that breathing is difficult, such as dizziness or chest tightness, when paying attention to the adjustment of interest, it should be about four seconds as the length of time for one breath, the most effective.

  2 stomach: still breathing with the hole, but the center of gravity of the breath is not in the lungs, but in the small abdomen, it is not appropriate to use the control and pressure method at the beginning of the school, the inhaled air is forced into Dantian (small abdomen). Usually, after a period of time, the breathing gas will automatically reach the Dantian through the diaphragm. At that time, the body and mind of the practitioner will suddenly feel relaxed and soft, and the breathing will be slower and slower. The longer, deeper, and more plentiful, not only feels the lungs are sufficient, Dantian is sufficient, and even every cell in the body feels full, and the natural rhythm of breathing gradually is not in the lungs but in the lower abdomen. But that is not the function of bulging the lower abdomen and replacing the lungs with the lower abdomen.

  3 fetal interest rate: when the fetus is in the mother’s fetus, it does not need to breathe in the nostrils. It is a circulatory system connected with the mother to breathe. Those who practice meditation, because of the furtherness of the stomach, they do not need to breathe, and every pore may be Become a respiratory organ. At this time, if there is no pulse, it still has to rely on oxygen in the body to replenish the body. At this time, the big universe is used as the mother’s womb, and my body is the baby in the fetal cell.

  4: The turtles: some of the animals, the turtles have a very long life, and even put them into the ground for hundreds of years, no diet, no air, can continue to live, meditate to the extent of the fourth Zen, naturally do not need Breathing the air, and even the heart, stops beating. Unlike the dead body, it is not rotted, its physiological organization is still alive, and this is between the fetal interest and the turtle. Deep, the closer to the turtle’s interest and even the state of the turtle, at this time, the body of the practitioner has formed an individual small universe, with the operation of the gas or energy in the body, self-sufficiency, no longer need to be from the body Oxygen is drawn to supply physical energy.

  Of course, those who are meditation in beginners should not be too high-spirited and arrogant. They should first practice their nasal breaths and then reach the stomach. It is not bad.

  Second, the method of interest adjustment

  The method of adjusting interest rates, called Taoism in China, is the way to cultivate the life of the heavens and the moon, and to vent the turbidity in the body to save lives. It is the method of practicing Dandao. Indian yogis pay special attention to the exercise of various breathing methods, and the generation of life energy and the extraordinary energy or absolute energy (natural power combined with God) is to use the breathing method as the key training. The starting point of Buddhist practice is not much different from that of the outer road. The difference is that the interest rate adjustment is convenient for entry. It is not based on the adjustment of interest. The purpose of interest adjustment is to adjust the heart. When the heart is adjusted, there is no breathing. The method is irrelevant.

  There are two types of pranayama I teach:

  1, counts – before the number of interest, first do deep breathing three times, deep breathing, put both hands in the lower abdomen, first use the nose to breathe the first breath, introduce the lower abdomen, make the lower abdomen bulge, then close the lower abdomen, continue to inhale, make the lungs The bulge is raised, try to inhale, and then shut off for 15 seconds, then slowly spit out the gas, while the body is bent down until it can not bend. After three deep breaths, stabilize your posture and start counting. There are also several different methods for counting interest:

  1 succinct: There are two kinds, one is the number of interest, this is a commonly used kind, focus on the number of numbers, every breath, count a number, count to tenth, then from the first After a few counts, the number is continuously and continuously counted, and when the mind is not distracted, the body and mind have an unusually pleasant feeling. The second is the income, the method is the same as the number, but the attention is focused on the number of income. on. Because people usually exhale slowly, it is easier to stop the invasion of distracting thoughts.  

  2 Countdown: When the practitioners use the simplification, they gradually become mechanized, and when the number of the mind becomes unconscious or subconscious, the distracting thoughts take the opportunity to be active, so it is worthwhile to reverse the number from ten to nine. Eight…and one.

  3 compartments: When the reciprocal becomes mechanized, you may wish to follow the singular or double number, the singular number to the nineteenth, and the double number to twenty. It is also possible to reverse the number from the twentieth number or the ninth number from the nineteenth.

  2, interest rate – when the method of counting interest, after practicing to gradually reduce the number of thoughts, you can save the number, but focus on the out and into the breath, for each breath out and into Clearly, this can be divided into two types:

  1 with the nose: attention at the nose, feel the breathing in and out, do not pay attention to the location and location of the breath, but you must reach the level of breathing and heart.

  2 I want to think about it: Every time I take a breath, I think, “Sucking out a thousand rivers in one breath.” Every time I breathe, I think, “Spit out the Wanli Mountain.” Connect your body and mind, with the breathing out, and connect with the external world of mountains and rivers. When you are not asking you to inhale the water, all the spit is the mountain, but you want to put the inner body and the body inside. In the world, with the influx of breathing and integration into a whole, in fact, this has been from the scope of interest adjustment, into the field of reconciliation.

  Third, the method of adjusting the heart

  The Dharma is called internal medicine, so all the laws that the Buddha said, no one is not the method of adjusting the minds of the public to the inner heart. The general outline of the Dharma, called three kinds of learning without leakage, that is, ring, set, and wisdom. Among them, meditation is the fundamental method of monasticism, or the basic method of monasticism. Hui is the effect of monasticism. If there is no stipulation that there is no life and attitude that must be done, the revision cannot be achieved. Even if there is an achievement, it will fall on the evil path and harm itself. Therefore, the martial doctrine of ethics is also the basic method of tempering; the Buddhist teachings as philosophical theory is the result of the method of tempering. The retelling of this article is to illustrate the method of practicing meditation.

  From the standpoint of monasticism, it cannot be said that only the practice of meditation is the practice of monasticism. It can only be said that the practice of meditation is indeed the main method of monasticism. The adjustment of interest is the introduction to the revision, and the adjustment is the main method of revision. One of the Buddha’s top ten German names is called “Heavenly Tuner”, which means that he is one of the heavens and human beings who completely adjusts and controls the heart. It is also the most heavenly and human. A master who can help the students to adjust their mind and body. From the method of meditation, the tempering can use the following categories:

  1. Look at things outside of your body – pick anything outside your body as an object of central learning; or analyze anything outside your body as an object of changing your mind. The former is like the moon and the sun, while the latter is like the cause and the view.

  2, to see the merits of the ground, water, fire, wind – to think of their own heart, any kind of merit of the earth, water, fire, wind, to get rid of the troubles, into the calm and clear and clear . For example, the ground can be turned into a magic, and everything can be grown and everything grows up. However, it itself remains silent. The water can wash away the scales, sinking into the sea, nourishing everything; changing the image, but not vying for it.

  3, to accept the body outside the body with the function of the body – look at the color and shape, use the ear to listen to a variety of sounds, use the nose to breathe, use the tongue to squat, use the body to feel the thickness and cold and warm. Among them, the method of nasal breathing is the most effective, and the eyes and ears should be heard. It is best to have a teacher to guide the law. It is safe and effective. The tongue is the basic requirement for meditation. There are too many parts of the body. It is not easy to use at the beginning. Strength, just to think about the feeling of warmth or heat, is also prone to irreconcilable problems.

  4, look at the five internal organs – China’s Taoist family of gold, wood, gold, fire, earth, the five elements of the five internal organs, the five elements of the way to look at Dantian’s method, or the five elements of mutual benefit, lead The function of the organ is to increase the health of the body. The six or seven spiritual balls (Chakras) in Indian yoga are also thoughts based on the five internal organs.

  5, to see a certain part of the body – such as the eyebrows, nose, feet and so on. If you don’t have the guidance of a master, you can only use the method of repairing the number of people to adjust your mind. You can also use the method of sniffing. For the sake of safety and reliability, it is best to be guided by people with experience. As for the other methods as described above, it is best not to explore without the guidance of experienced people, so this article does not give a detailed explanation. This is a technical problem. It is not safe enough to practice by written narrative alone.

  In the primary class I teach in the United States, I only teach one or two methods of tuning. After finishing the intermediate class, I may have learned six or seven kinds of tuning methods. But there are not many people who can learn effectively. See, the reason is that the basis of meditation is not enough, the optical method is useless, and it is useless if you don’t practice it. At the time of practice, difficulties have occurred, some can be solved by themselves, and others must be guided by the teacher.

  Fourth, the process of reconciliation

  Our hearts are often in two extreme states: when you are full of energy, you have a lot of thoughts, it is not easy to be quiet, and it is hard to be calmed. Otherwise, you will not feel lonely and bored when you have nothing to do. In the meantime, it will be trapped, stunned, and stunned. Otherwise, after working for a whole day, there will be no need for sleep. The former is sick and the latter is sick. The two are meditation. The enemy of the enemy. Slight fainting, there are ways to cure, such as wide eyes, focus on the eyebrows and other methods, can be effective; the only best way to faint is to close your eyes and sleep for a while. Most of the methods of self-discipline are used to deal with the distraction. I will divide the process of reconciliation into seven stages. Take the example of counting and use symbols to express his mentality as follows:

  1. Before the number of breaths, there is no object that gathers the central force. The mind reads with the current external environment, or recalls the past, or thinks about the future, constantly, complicated, ever-changing, undulating, and extinct.

  2, the number of breathing at the beginning, the number of intermittent, whimsical thoughts, still lingering, but has the main object of concentration.

  3, when the number of breathing, the number can continue for more than ten minutes, but there are still many delusions, accompanied by the righteous thoughts of counting.

  4, when the number of breathing, the righteous thoughts continue, the confusion is reduced, and occasionally there are mourning and ups and downs, disturbing the cleansing of righteous thoughts.

  5, when the number of breathing, although there are clean righteous thoughts, there is no longer any delusions, but still clearly know that there are a number of breathing self, there are counted breathing, there are a number of breathing. In fact, although there is no such thing as a heart to use, there are still at least three consecutive thoughts and activities.

  6. Counting the number of breaths, forgetting to count the number of breaths, feeling that the body, mind, and the inner and outer worlds are not separated. The concept of human and my opposition is gone. The objective and subjective boundaries are gone. It is a unified and harmonious. A wonderfully indescribable existence, it is full of strength and pleasant feelings. At least one thought is still there. It is only at this time that it is the corresponding phenomenon.

  7. Breathing, counting to the body, heart, and the world, all disappeared, time and space are shattered, the feeling of existence and non-existence disappears, and the realm of void is entered, which is beyond the realm of all feelings and concepts. We call it Wujing. There is no symbol to show that all languages, names, and forms are here, and they are useless.

  In the above seven stages, the first is the scattered heart, the second to the fifth is the process of focusing attention, and the sixth and seventh is the setting and enlightenment. If you talk about it in detail, the sixth is not a deep definition, but a general religion, a philosopher, and even an artist. You can experience the so-called harmony between man and nature and meditation with God.

  Five, distracting thoughts, delusions, thoughts

  The delusions, distractions, and thoughts from the experience of practicing the meditation are also necessary to explain separately. In general, there are two types of delusions, one is heavy and the other is weak. Among the heavy ones, there are also chaotic and incoherent, called distracting, and organized as delusion. Among the faintness, there is a group of fluctuations that are easy to detect and not necessarily meaningful. They are still called mourning, and one-to-one fluctuations that are not easily noticeable when they are quite quiet. Any fluctuation can not represent any meaning, so it is called For the sake of thinking, if you use a linear symbol to illustrate, perhaps this is the case:

  1. Miscellaneous group:

  2, mourning group:

  3, thought group:

  4, the setting:

  The thoughts of these are extremely rapid, and people who are very good at meditation can find that in a second, there are ten thoughts. The best way to think about meditation is to “not afraid to read, just fear.” late”. When you find that you have a distracting thought, the distracting thoughts have passed, don’t worry about it any more, don’t be afraid of distracting and thinking about disturbing you, if you are always worried about the flies like May, lingering, That will bring you more distracting thoughts. You should know that when you can find out that you have a lot of misconceptions, it shows that you have a considerable degree of gains in your efforts.

  (From “The Experience of Zen, the Presentation of Zen”)


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