20110219 walking & sitting meditation

Updated Mar 2010

加拿大佛教會湛山精舍　

禪修學佛入門 Introduction to

Buddhism and Meditation2011/02/19

Buddhist Association of CanadaCham Shan Temple

Updated Mar 2010

Buddhist Association of CanadaCham Shan Temple

ná mó fó tuó南無佛陀

Namo Buddha

ná mó dá mó 南無達摩

Namo Dharma

ná mó sēng qié南無僧伽

Namo Sangha

加拿大佛教會 © 2006 Buddhist Association of Canada

Buddhist Association of Canada

Towards a

Liberated and

Enlightened Life

煩惱輕智慧長

Meditation禪修



1. Basic Buddhist Textbook by

Fang Lun

2. Cultivation and Contemplation

by Master Zhize

3. Six Dharma Gates by Master

Zhize

4. Others, as appropriate

References



20 min - Introduction to Meditation 20 min - Practice Walking

Meditation 20 min - Practice Sitting Meditation 40 min - Introduction to Buddhism 20 min - Group Discussion Vegetarian Lunch is available for

attendees.

Class Arrangement



Walking Meditation

Prepare Yourself1. Relax and take deep breathing

深呼吸及放鬆2. Let worry fall away and let go

of desires 放下一切煩惱3. Walking in the pure land 想像

在淨土慢行4. At peace with yourself 平靜5. Let smile blossom 微笑



The Miracle of Mindfulness in Your Walking 正念奇跡

1. When you take a long breath, you are fully aware that you are taking a long breath.

2. You know that how many steps you take as you inhale and how many steps you take as you exhale.

3. You know that your smile is closely connected to the serenity of your footsteps and your breathing.



Lotus Flower Blossoms From Your Footstep 每一步都使蓮花開花

1. When you are walking, you are aware of that:a) Your heal is up.

b) You are lifting your foot.

c) Your body is moving forward.

d) You are lowering your foot.

e) You are touching the floor with your toes.

f) You are pressing your foot on floor.



The Miracle of Mindfulness in Your Walking 正念奇跡1. Breathing 呼吸2. Walking 行3. Counting 數4. Keeping a half-smile 微笑This can generate:5. Mindfulness 正念6. Concentration 專注7. One-pointedness 一心8. Peace 和平9. Happiness and Appreciation. 愉快

感謝心



Sitting Meditation

Prepare Yourself1. Blanket and cushion 2. Loose clothing3. Gentle Exercise before sitting4. Put away all things you are

planning to do 5. Minimize all desires except

for meditation



Meditation – 3 adjustments

Adjust posture: 調身Adjust breathing: 調息Adjust mind: 調心



7 Postures: 調身七支坐法

1.足支：結跏趺坐 Full/half lotus/free seat 雙單散盤，足心向上 2.腰脊支：脊直肩平 Spine and neck straight, back flat 背平頸直3.手支：手結定印 Left palm below abdomen, right palm on the

left palm, thumbs touching each other 姆指相挂4.肩胛支：頂門向上 shoulder upright and head top 頭正容寬，收

斂下顎 Chin withdrawn5.头颈支： Head upright and neck straight 6.舌支：舌抵上顎 Tongue on upper jaw 兩唇輕合7.目支：雙眼平視，半開半閉，視若無睹 Eyes level and natural

開合自然 ,



Adjust Breathing: 調息

Your Best Friend - Watch Closely - Mindful of Your Breathing

Take a long, gentle, even soft clean breath through your nose. Exhale through your month visualizing all the dirty, toxic obstructions are drained away along. Repeat three times.

Prefer long, deep, soft and calm, Inhale/Exhale through nose.口吐濁氣。不可粗急。綿綿恣氣而出。想身分中百脈不通處。

放息隨氣而出。閉口鼻納清氣。如是至三。若身息調和但一亦足。



Adjusting, Counting, Observing Breathing 調息 , 數息 , 觀息

數息 – Counting from 1 to 10 and then repeat

Mindful of Abdomen Breathing觀腹式呼吸 – Tummy 丹田 Dantain

觀鼻端呼吸 – Focus in front of Nose 　眼觀鼻鼻觀心 – Eyes contemplate on nose

Nose contemplates on mind



Observing Your Mind

1. Aware of breathing, counting, sensing, and smiling.2. Observing your thoughts without commenting.3. Always bring your consciousness back to the

present of moment if your mind is wandering.4. Keep yourself always calm, relax but focusing on

what you are doing.5. Appreciate your breathing, counting, sensing and

smiling.



Chapter One The meaning of Buddha

The term Buddha means "Awakened". As he fully comprehended the Four Noble Truths and as he arose from the slumbers of ignorance he is called a Buddha. Since he not only comprehends but also expounds the doctrine and enlightens others, He is called a Samma-Sambuddha --a Fully Enlightened One.




Buddha means awakened one. 佛是覺者

Awakening includes awareness and enlightenment.

覺有覺察和覺悟




There are three levels of awakening:

1. Eliminate all the hindrance of seeing and thinking 見思惑 ( 自覺 )

2. Able to enlighten others 塵沙惑 ( 覺他 )

3. Eliminate all ignorance 無明惑 ( 覺滿 )




Anguttara Nikaya 增支部 :“Monks, there is one person whose birth into this world is

for the welfare and happiness of many, out of compassion for the world, for the gain and welfare and happiness of gods and humanity. Who is this one person? It is the Tathagata ( 如來 ), who is a Worthy One ( 世尊 ), A Fully Enlightened One 圓滿覺悟者”




Your Reverence will be a deity?No, indeed, brahmin, a deity am I not, replied the BuddhaThen Your Reverence will be a god?No indeed, brahmin, a god am I not.Then Your Reverence will be a human being?No indeed, brahmin, a human being am I not.Who, then will Your Reverence be? As a lotus, fair and lovely, By the water is not soiled. By

the world am I not soiled. Therefore, brahmin, am I Buddha!




Buddha’s Awakening also means:

1. The role that kamma plays in the Awakening is empowering.2. The Awakening of noble truths which are not mere social

conventions, but built onto the fundamental rules of the world.3. Ignorance was destroyed; knowledge arose; darkness was

destroyed; but require one who is heedful, ardent, and resolute.4. Awakening assures us that happiness comes from developing

good qualities within ourselves.



www.ChamShanTemple.org

www.shengguangshi.blogspot.com

[email protected] Shi 釋聖光Tom Cheung 張相棠Kam Cheung 張仁勤Dennis Yap 葉普智

Questions and Comments 討論



yuàn xiāo sān zhàng zhū fán năo

願消三障諸煩惱We wish to rid ourselves of the three hindrances and all klesas.

yuàn dé zhì huì zhēn míng lĭao

願得智慧真明了We wish to gain wisdom and real understanding.

pŭ yuàn zuì zhàng xī xiāo chú

普願罪障悉消除 We wish all sinful hindrances to be totally eradicated.

shì shì cháng xíng pú sà dào

世世常行菩薩道In one life after another we always follow Bodhisattvas’ paths.

回向Parinamana (Transfer of Merit)

Spiritual

20110219 walking & sitting meditation