On the practice of Seated Meditation

Today, we will practise seated meditation on chairs. Let us begin by standing. Rise, join your palms in gasshō, and bow. Please be seated. Thank you. Why do we face each other and join our hands in gasshō? It is to remind ourselves to cherish each other's lives and show mutual respect.

When sitting on the chair, sit lightly, occupying roughly half of the seat. Ensure your back does not touch the backrest. To adjust your posture, although you cannot see your ears, you can sense where they are. You can also sense the position of your shoulders. Align your ears with your shoulders, and ensure your nose and navel are in a straight line.

When you tuck in your chin, you may notice that your ears move slightly forward of your shoulders. When you lift your chin, your ears shift behind your shoulders. Gently sway your body from side to side and observe whether your nose and navel remain aligned. Keep the alignment of your ears with your shoulders, and your nose with your navel, firmly in mind.

Next, let us focus on the position of your hands. Place your left palm atop your right palm, with your thumbs lightly touching at the tips, forming a straight line rather than a mountain shape. Maintain a gentle touch. This hand position serves a purpose: when you feel drowsy, your hands tend to lose their form. If your concentration wanes, your thumbs will drift apart. The state of your hands provides a clear sign of your focus.

Although the Buddha lived 2,500 years ago, this tradition of seated meditation has been maintained for the same duration. Once your hands are positioned correctly, let them rest lightly on your lap.

For your gaze, direct it at an angle of approximately 60 degrees downward, focusing about 1.5 metres ahead of you. Keep your eyes half-open, a state called hangan. During seated meditation, avoid darting your eyes around. Moving your gaze can make it difficult to remain seated and may diminish your persistence.

Breathe approximately four times per minute. Slow and deliberate breathing is essential in seated meditation. Do not breathe from your shoulders; instead, breathe from just below your navel. Imagine the crown of your head lightly pressing upward toward the ceiling, allowing your abdomen to protrude slightly. Memorise this posture.

When conversing with friends, your emotions are often centred around your chest. Bring those feelings downward, placing them into the palms of your hands. This shift will calm your emotions. In the ancient Indian language, this is called jhana, and in Chinese, it is referred to as zen.

Initially, please sit for ten minutes, take a brief break, and then continue for another fifteen minutes. Should you feel unwell at any point, please raise your hand.

坐禅会　毎週土曜日午前6：25～8：00　
久留米市宮の陣町大杜1577-1　圓通寺　
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