Ekoji Vipassana Group

Guidelines for Sitting, Walking and Metta Meditation

Vipassana Technique
Calming the mind through practice of formal meditation is fundamental to the Vipassana Tradition. One typically starts by learning Sitting Meditation; active practice (i.e. Walking Meditation) may later be introduced as a means of extending mindful awareness beyond the experience of Sitting.

Sitting Meditation

Setting aside specific Meditation time (preferably, 20-30 minutes in the morning/evening) daily is an effective way to cultivate Mindfulness (heightened awareness).

Choose a quiet space you’re eager to visit daily. Some people appreciate a small shrine honoring the Buddha, but this is not necessary.

A cushion, bench or chair can be used for Sitting Meditation; sitting directly on the floor is discouraged, since elevating the pelvis a few inches above the knees guards against slouching forward and sinking-into the body; we aim for an open/alert posture.

Find a position in which your spine is straight, shoulders back (but relaxed) and chin slightly tucked inward. Sitting against the edge of your seat requires sustained muscle tone and encourages a straight spine, which will enhance the quality and duration of your Sit (demonstrations are available).

Positioning the Legs

Full Lotus: Each foot, sole upward, is placed on the thigh of the opposing leg.
Half Lotus: The heal of one foot is tucked toward the pelvis and the other foot rests on the thigh of the opposing leg.
Burmese Posture: The legs are folded but not crossed, in front of the pelvis.
Riding the Horse: Kneel and place the cushion on its edge between your legs, sit against half of the cushion.
Bench Sitting: The knees are folded beneath the bench as you sit against it.
Chair Sitting: To avoid slouching in a chair it is helpful to place a flat cushion on it and sit against the very edge of the cushioned chair (sometimes a slight elevation beneath the feet helps with alignment); the aim again, is for an alert/open posture.

Placement of the hands can be on the thighs, near the hips or cupped together (right hand over left) lightly resting against the abdomen; if the chest leads forward through open/relaxed shoulders, the hands will fall comfortably taking one position or the other.
Close your eyes .
Breath through your nose, feeling your breath as it enters and leaves your body. Following your breath, acknowledge any tension without trying to change it, just be present with it. Allow your attention to settle where you feel the breath most clearly - the nostrils, chest or abdomen. Sensations will arise within the body; we greet them with neutrality by noticing them and turning back to the breath. Avoid manipulating your breath; let it be as it is. A tendency to control, criticize or interpret this experience will arise; let it go.

The mind has a tendency to go off into thinking. When that occurs, simply notice it and return to the breath. Meditation is about letting go of our “thinking” mind over and over again, and returning to the breath. It does not matter how long you’ve been caught-up in thought, you can always come back and begin again – we cultivate Mindfulness in doing so. Breathing is the object of our practice, not the practice. The breath is a tool for training and settling the mind. We can imagine it as an anchor, a place to keep returning to.

Walking Meditation
Movement can strengthen our awareness and at times, seem a more accessible object than the breath.Formal Walking techniques vary among different Buddhist traditions. Practitioners of Insight Meditation usually walk alone, rather than in a line or circle with others (more common to Zen and Tibetan practice).

Choose a space twenty to thirty feet in length and practices walking. It is best to stick with your chosen space, since indecisiveness can become an obstacle.

Divide your walking into 3 parts:

Part I, 10 minutes: Walk a little more slowly than you would normally, allow your attention to focus on the sense of stepping on the ground.

Part II, 10 minutes: Slow down even more, enough to notice the lifting of your foot and then the stepping upon the ground. The mind will wander; gently return to lifting/stepping and the repetition of that sequence.

Part III, 10 minutes: The last sequence is lifting, stepping and shifting, all done slowly enough to really notice the shifting of weight and pressure from one foot to the other. Notice the details of lifting, stepping and shifting.

Loving Kindness Meditation
Metta, as it is known in Pali, is a practice designed to awaken positive attitudinal change as it develops qualities of loving acceptance. It serves to systematically heal the mind while freeing it of pain and confusion. The practice begins with awakening loving acceptance for oneself; this is achieved by reciting words such as “May I be free of all darkness through peace and happiness.” The same recital of kind words is then offered in the following order:

To a beloved person (i.e. spiritual teacher)

To a dearly beloved person (i.e. family member)

To a neutral person (i.e. stranger)

To a hostile person (i.e. considered an enemy)

Loving Kindness is practiced as a systematic exercise aimed at deepening ones capacity toward acceptance of all life; the practice is commonly used as part of Sitting Meditation or as a contemplative exercise in itself.

Through practice, the causes and conditions instrumental in the creation of thought, feelings, judgments and sensations become clearer. Through direct experience the nature of growth and regression, suffering and freedom from suffering are more deeply understood. Life becomes characterized by increased awareness, non-delusion and peace.

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Guidelines for Sitting, Walking and Metta Meditation Vipassana Technique Calming the mind through practice of formal meditation is fundamental to the Vipassana Tradition. One typically starts by learning Sitting Meditation; active practice (i.e. Walking Meditation) may later be introduced as a means of extending mindful awareness beyond the experience of Sitting. Sitting Meditation Setting aside specific Meditation time (preferably, 20-30 minutes in the morning/evening) daily is an effective way to cultivate Mindfulness (heightened awareness). Choose a quiet space you’re eager to visit daily. Some people appreciate a small shrine honoring the Buddha, but this is not necessary. A cushion, bench or chair can be used for Sitting Meditation; sitting directly on the floor is discouraged, since elevating the pelvis a few inches above the knees guards against slouching forward and sinking-into the body; we aim for an open/alert posture. Find a position in which your spine is straight, shoulders back (but relaxed) and chin slightly tucked inward. Sitting against the edge of your seat requires sustained muscle tone and encourages a straight spine, which will enhance the quality and duration of your Sit (demonstrations are available). Positioning the Legs Full Lotus: Each foot, sole upward, is placed on the thigh of the opposing leg. Half Lotus: The heal of one foot is tucked toward the pelvis and the other foot rests on the thigh of the opposing leg. Burmese Posture: The legs are folded but not crossed, in front of the pelvis. Riding the Horse: Kneel and place the cushion on its edge between your legs, sit against half of the cushion. Bench Sitting: The knees are folded beneath the bench as you sit against it. Chair Sitting: To avoid slouching in a chair it is helpful to place a flat cushion on it and sit against the very edge of the cushioned chair (sometimes a slight elevation beneath the feet helps with alignment); the aim again, is for an alert/open posture. Placement of the hands can be on the thighs, near the hips or cupped together (right hand over left) lightly resting against the abdomen; if the chest leads forward through open/relaxed shoulders, the hands will fall comfortably taking one position or the other. Close your eyes . Breath through your nose, feeling your breath as it enters and leaves your body. Following your breath, acknowledge any tension without trying to change it, just be present with it. Allow your attention to settle where you feel the breath most clearly - the nostrils, chest or abdomen. Sensations will arise within the body; we greet them with neutrality by noticing them and turning back to the breath. Avoid manipulating your breath; let it be as it is. A tendency to control, criticize or interpret this experience will arise; let it go. The mind has a tendency to go off into thinking. When that occurs, simply notice it and return to the breath. Meditation is about letting go of our “thinking” mind over and over again, and returning to the breath. It does not matter how long you’ve been caught-up in thought, you can always come back and begin again – we cultivate Mindfulness in doing so. Breathing is the object of our practice, not the practice. The breath is a tool for training and settling the mind. We can imagine it as an anchor, a place to keep returning to. Walking Meditation Movement can strengthen our awareness and at times, seem a more accessible object than the breath.Formal Walking techniques vary among different Buddhist traditions. Practitioners of Insight Meditation usually walk alone, rather than in a line or circle with others (more common to Zen and Tibetan practice). Choose a space twenty to thirty feet in length and practices walking. It is best to stick with your chosen space, since indecisiveness can become an obstacle. Divide your walking into 3 parts: Part I, 10 minutes: Walk a little more slowly than you would normally, allow your attention to focus on the sense of stepping on the ground. Part II, 10 minutes: Slow down even more, enough to notice the lifting of your foot and then the stepping upon the ground. The mind will wander; gently return to lifting/stepping and the repetition of that sequence. Part III, 10 minutes: The last sequence is lifting, stepping and shifting, all done slowly enough to really notice the shifting of weight and pressure from one foot to the other. Notice the details of lifting, stepping and shifting. Loving Kindness Meditation Metta, as it is known in Pali, is a practice designed to awaken positive attitudinal change as it develops qualities of loving acceptance. It serves to systematically heal the mind while freeing it of pain and confusion. The practice begins with awakening loving acceptance for oneself; this is achieved by reciting words such as “May I be free of all darkness through peace and happiness.” The same recital of kind words is then offered in the following order: To a beloved person (i.e. spiritual teacher) To a dearly beloved person (i.e. family member) To a neutral person (i.e. stranger) To a hostile person (i.e. considered an enemy) Loving Kindness is practiced as a systematic exercise aimed at deepening ones capacity toward acceptance of all life; the practice is commonly used as part of Sitting Meditation or as a contemplative exercise in itself. Through practice, the causes and conditions instrumental in the creation of thought, feelings, judgments and sensations become clearer. Through direct experience the nature of growth and regression, suffering and freedom from suffering are more deeply understood. Life becomes characterized by increased awareness, non-delusion and peace. <back to the Vipassana home page
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