By Chris
The majority of the time, these talks tend to be around Buddhist thought, philosophy, or experience. Today, I’m doing something a little different. Since we spend so much time working on our actual meditation, I thought I would share the specific details of my own practice as a point of reference.
Finding Stability
I have taken to sitting in half-lotus. Before the ceremony, I usually have my left foot on top of my right, and then I’ll switch them. Over twenty years ago, I tried to force myself into full lotus and ended up tearing my meniscus. I’ve given up on full lotus now, though I’m still green with envy for those who can do it.
Following Kaz’s advice, I sit a bit higher on my cushion to ensure both knees are firmly on the ground. I’ve been coming here regularly since 2018, and this combination feels very good to me.
Mudra and Alignment
The mudra I use isn’t necessarily “sanctioned,” but it works for me. I cross my fingers and make a circle with my thumbs, then rest my forearms on my hip bones. This acts as a foundation to help me keep my spine erect, pulling my shoulder blades back and engaging my lat muscles.
For my gaze, I keep my eyes about 80% open. When I first started, I kept them closed, but I found that led to visual disturbances. A soft gaze is more effective for me, though I’ll still close them occasionally if I need a moment of deep concentration on the breath.
The “Grain of Sand” Breath
I follow the recommended practice of counting: one on the inhale, two on the exhale, up to ten. To stay focused, I use a trick: I imagine my life depends on being able to detect a single grain of sand coming in or going out.
I’ve experimented with “Ujjayi” breathing, but it makes me swallow too much, which is disruptive. Instead, I focus on the three phases of inhalation:
- The chest expands.
- The stomach goes out.
- The chest expands upward.
I stop about 10% into that final upward phase to avoid the urge to swallow. On the exhale, I purse my lips and make a little bit of noise. That noise helps intensify my search for that “grain of sand” leaving my lips.
The Thought Generator
Lately, I’ve been experimenting with inducing a state of gratitude or joy while I’m “fighting” to stay attentive. It’s a work in progress.
The most important thing I tell new students is that the world’s greatest meditator still has intrusive thoughts. Our brains are just “thought generators”. When they happen, I try to have a compassionate reaction—almost like I’m smiling at a friend—and say, “Yep, there’s my brain again”. It’s about building the habit of acknowledging that we are separate from our thoughts.
Before I sit, I find that a good amount of stretching and turning to limber up helps a lot. I hope sharing these specifics is useful for your own journey.
Hakone Zendo 