Introduction to Zen - Class 03

Wednesday Zazenkai

03 A Day in the Zen of Life

 

Opening Meditation – Zazen

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A Typical Daily Routine

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We've just explored some of the 'forms' of Zen practice. Now, let's see what a day of Zen awareness and practice looks like. Our day will look a bit different if we are at a Zen retreat center than if we are out and about making our living in the world. Let's begin with imagining ourselves at a Zen retreat.

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A Typical Day on Retreat

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Times will, of course, vary according to the retreat center's program, but typically your day will start off early in the morning. You would line up at the entryway of the zendo (place of formal sitting). One-by-one you would enter and stand at the place where you will sit. In a very traditional Asian zendo, this would be in front of a raised sitting platform called a 'tan.' On the tan you would have your cushion, a pad under the cushion, and perhaps a blanket to cover your legs if it was cold. You would be facing the center of the zendo with your fellow sitters on all sides. You would bow and take your place on the cushion. The duration of the siting will vary, but it would probably be between and half-hour and an hour. The sitting would be in silence, unaccompanied by music or any kind of visualization.

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After sitting, there would likely be a short work period (sweeping walks, raking leaves, etc.) This will give time for the kitchen crew to prepare breakfast, assuming everyone isn't on a one-meal-a-day schedule. If there is only a single meal served it will be before noon, in accord with Buddhist monastic guidelines of not eating after the noon hour. Most Western retreat centers will have some kind of breakfast for their visitors.

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After breakfast, there will likely be a schedule of dharma talks, or classes, or perhaps some light work project. Work, rest, and class activity are typically alternated to give you a change of pace. There may also be short periods where work is paused for mindful reflection.

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The noon meal will typically be the largest meal served. There will likely be a short rest period after the meal before afternoon work or class sessions begin. At a retreat there is typically ample time for rest and reflection. At a monastery, the schedule for permanent residents would be more rigorous.

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Work will end in the late afternoon, unless you have certain specialized jobs. There may be an informal tea time. At a retreat center, there will likely be a light meal at diner time followed by an evening recitation or sitting in the zendo, and then a dharma talk attended by the whole community. Following a period for study and reflection, it will be lights out. You will likely be tired from the day's activities and happy to turn off the light.

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A Zen Day in Work World

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At a retreat center, everyone is pretty much on the same schedule. This is not the case in the work-a-day world, so you will have to regulate your day according to your necessity. This will not prevent you from practicing Zen. Zen is the practice of awareness and it can be done at any place under any and all conditions. For this example I use a typical 9-5 work day, but you can work out your own schedule for the practice of Zen, even if your work keeps you on call 24 hours a day.

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Try to start your day with several minutes of silent sitting meditation (zazen). End your sitting slowly and deliberately rather than just jumping up and rushing into the day's activity.

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When you take breakfast, do so mindfully. If your daily routine will be predictable, use this time to visualize and prioritize your schedule. Before driving, take a few deep breaths and a moment to invoke protection for yourself and others. Be very conscious and careful when driving. Don't let the mind wander. Lapses in concentration and awareness are often the cause of accidents.

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At work ever hour or so, stop for a moment to refocus yourself inwardly. If you can meditate for a few minutes do so. If not, at least consciously take a few deep breaths and let go of habitual thoughts and feelings. Just enter into your own silent inner space. This is called, 'dropping off body and mind.'

 

What we let drop away is the anxiety and tension that accompanies our thoughts and feelings as we go through the day. It is important to take time out to return to your inner most intent and purpose in life. Do this frequently as you go through the day. Otherwise, your day and your life may feel pointless and without purpose.

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After work, it is advisable to enjoy a little downtime. If you've been sitting all day at a desk, go for a walk or do a little gentle exercise -- a change of activity and scenery. Spend some time with your kids. Share with each other how the day went.

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At a retreat center or monastery, time would be allocated for study. That means reading the sutras, or teaching instruction of great masters. You can do this as well. Take an hour in the evening to read inspirational literature and reflect upon the day and the direction of your life. The book and the lamp were the evening entertainment for countless generations before us. Far better than most television programing. You are tired and may not have the energy you had at the start of the day, but the evening hours are your time -- a time when you can grow into the person you want to be. Don't waste them.

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Zen Activities

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As mentioned in Class 2, there are a number of 'off the cushion' activities that we do mindfully and with focus. Basically, every activity, from walking, to brushing your teeth, to sweeping a floor should be done with focused awareness undistracted by extraneous thoughts. Here are a few activities that you can do while incorporating a well-focused meditative consciousness.

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Walking -- When you walk, even from office to office, do so with good posture while breathing consciously. Good posture and deliberate movement are good ways to maintain a focused mindful consciousness. Don't rush, be deliberate in all your movements. In a zendo, we sometimes do a meditation walk (kinhin) taking a step slowly with each breath. This would seem odd if done in public, but you can do it in the privacy of your home. Just walk one-step-to-one-breath very slowly, up and down a hallway.

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Recitation and Chanting -- an effective way to remain mindful and control the qualitiy of one's thoughts and emotions is to memorize and recite inspired passages from Zen masters, or any very wise and heartfelt person. The literature is rich with such passages. Reciting or chanting from memory fills the mind with wholesome useful thoughts and pushes away negative feelings.

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Sitting in Meditation -- It is a good to sit Zazen (silent meditation) at least once and preferably twice a day. At the start of the day is the most beneficial time. The clarity and concentration you achieve in sitting will serve you well throughout the day. By evening, however, we've often lost clarity and focus, so it's important to regain it in a second session of sitting. By late evening, you may find your energy is low and it's difficult to focus, so early evening around sunset is a good time for a second sitting.

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Mindfulness -- at frequent intervals throughout the day, take a minute of two to breath deeply and let go of thoughts and anxious energies. Try to invoke the relaxed and well-focused sensation of your best meditation. Let go of thoughts and emotional disturbances by focusing your attention on the sensations of breath. Breath in through the nose and out through the mouth very deliberately. Move the focal point of your awareness inward and away from the external world.

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The Zen of Life

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'Zen' just means 'essence.' When we are sitting zazen, we are absorbed in the silent essence of who we actually are. Take time each day to experience the essence of yourself and of life. We often move through the day on 'autopilot' barely aware of what we are doing or why.  Try to inject more awareness of what truly matters into your day.

 

Don't disregard the importance of silence. The minutes and hours spent in silence are not wasted time. Far from it! The time we spend silently within ourselves is the most valuable time of all. These are the minutes and hours that take us deeper into the truth of our being, that make us whole again, and renew our spirit and enthusiasm for life. This silent time is when we remember and become intimate with the person we truly are.

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Ending Meditation -- Zazen

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