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precepts. All three work together emotions associated with them expertise to assist people to sit well
to create well-being. However, if that keep you in a stuck and and move their bodies naturally
we look specifically at meditation deluded state of being. Thought without unnecessary tension. It
practices, I teach students three labeling is a practice of cutting complements Zen practice very well.
forms of sitting meditation that can off ruminating thoughts, but
be seen as progressing from one it shouldn’t be confused with The Buddha used dukkha,
to the other. I first introduce new suppressing emotions. Quite the usually translated as “suffering”
students to breath counting to help opposite. It is bringing attention or “unsatisfactoriness” as the
them develop good concentration. towards the emotions, particularly starting point for our spiritual
Breath counting is focusing on the negative emotions of fear, practice. Does Western psychology
the breath and counting 1 on the anger, sadness, shame, disgust and also view suffering as a signal
outbreath, 2 on the next outbreath, holding them non-judgmentally that something is not right, thus
etc. until you reach 10 and then in our awareness and in the body, prompting individuals to seek
starting at 1 again and repeating the until we eventually see into their solutions and adapt to challenges?
cycle. This is the first practice that insubstantial nature. The third
is given to newly arrived monks in form of meditation is shikantaza Yes, it does, but it uses more clinical
a Zen monastery in Japan. These “just sitting” which is the purest terms like depression, anxiety,
days, with the popularity of secular form of Zen meditation. You not stress, to describe dukkha. These
mindfulness, people usually bypass only witness your experience but are the main presenting problems
this important step of developing become intimate with everything that bring people to Western
good concentration and go straight that you experience. As Dogen psychologists.
into this more open minded, less Zenji, the founder of Soto Zen said,
structured form of meditation, “Intimacy is enlightenment.” For someone not familiar with
where they observe whatever arises Zen practice, can you suggest the
and passes in the mind. However, What about physical well-being? first thing they should do if they
I find that without the preliminary Are there Zen practices that help wish to practice Zen?
training of concentration they are us develop physical well-being?
often just mind wandering without Reading good books on Zen is an
much discipline and without Apart from walking meditation, no, excellent starting point. The Zen
much benefit. The next form of not really. However, in a Zen temple books that are best sellers over a
meditation is thought labeling. or in a meditation retreat, part of long period of time are usually the
Focusing on the breath (without the schedule is cooking, cleaning, most informative and accessible
counting) as the primary focus of sweeping, gardening - physical ones. Examples would be Charlotte
attention and then noticing when activities that are done in a spirit of Joko Beck’s three books: Everyday
the mind has wandered off into selflessness and mindfulness. Zen Zen in Love and Work; Nothing
thinking, fantasy and emotional doesn’t specify what kind of physical Special; and Ordinary Wonder.
reaction, giving it a simple label, exercise we should do, but whatever Suzuki Roshi’s Zen Mind, Beginners
e.g. planning mind, angry mind, we do, yoga, pilates, running, Mind; and Alan Watts’ The Wisdom
dropping the thinking pattern, swimming, bush walking, etc. needs of Insecurity. All Thich Nhat Hanh’s
returning to the breath and the to be done with poise and balance. books are also excellent.
body, and focusing on what residue My wife Diana Devitt-Dawson is a
of emotion is in the body as body teacher of the Alexander Technique, But don’t stop there, reading book
sensations. Thought labeling is which is similar to mindfulness, after book on Zen. It won’t end your
a wonderful method to identify and is a postural re-education suffering and dissatisfaction! Find a
what your repetitious thought of the whole mind and body. In teacher, find a sangha, and above all
patterns and beliefs are and the my school we draw on Diana’s else, start sitting on a cushion! EH