with facilitator Ann Ankai Wagner.
WELCOME
Our Eckhart Tolle silent group, registered since 2006, is currently
meeting weekly on Thursdays at 7:30pm. We are viewing the Oprah
videos with Eckhart on A New Earth, Awakening to your Life's
Purpose with discussions. Join us! Directions
Our Eckhart Tolle silent group, registered since 2006, is currently
meeting weekly on Thursdays at 7:30pm. We are viewing the Oprah
videos with Eckhart on A New Earth, Awakening to your Life's
Purpose with discussions. Join us! Directions
Eckhart’s teachings complement the Zen practice that is offered here
at High Mountain Crystal Lake Zen Community.
If you have any questions concerning our Eckhart Tolle Silent Group, call
201-891-9100 or email the office.
Please note that our Tolle Silent Group receives a 10% discount on all of
Tolle’s materials.
Our group is also listed on Eckhart’s website.
at High Mountain Crystal Lake Zen Community.
If you have any questions concerning our Eckhart Tolle Silent Group, call
201-891-9100 or email the office.
Please note that our Tolle Silent Group receives a 10% discount on all of
Tolle’s materials.
Our group is also listed on Eckhart’s website.
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| ZEN CENTER - 393 Crescent Avenue - Wyckoff, NJ 07481 201-891-9100 - www. HighZen.org Rev. Paul Genki Kahn, Sensei: Soto Zen Buddhist priest, Zen teacher Affiliate: High Point Zendo - Sussex, NJ and Sussex County Community College. 973-875-4014 |
MOVEMENT MEDITATION: RISING
There is so much that we miss in the present moment because we are consumed—the moment
we awake from sleep—by our thoughts, fears and desires for the day ahead. Try this simple
little exercise of observing, feeling and using your sense perceptions before getting out of bed
in the morning. You may be amazed at how it changes your day.
Before getting out of bed in the morning, continue to lie in bed for a few minutes. Feel your
breath, feel the inner and outer layer of sensations in the body, and feel the bed sheets
against your skin. Are the sheets soft, warm? Feel how the body sinks into the mattress. Listen
to the external sounds (the clock ticking, traffic, children, etc.). Then, when you're ready to get
out of bed, feel the body shifting to a sitting position, feel your pelvic bones dropping into the
mattress, feel the spine erect, feel the sheets leaving your body. As you are sitting up in bed,
look at the objects around the room. Notice any light coming through the window. And as you
place your feet on the floor, feel the roughness or smoothness of the flooring material beneath
your feet. As you get up and walk toward the bathroom, be fully aware of every step.
MOVEMENT MEDITATION: DRINKING
Preferably use a nonalcoholic drink for this meditation.
As you reach for a cup of tea or coffee, or a glass of water or juice, be aware of your hand and
arm reaching out toward the cup or glass. As your hand and fingers touch the cup or glass,
notice how it feels—hot, warm, cold, cool or smooth? Notice the sensation as you pick up the
cup or glass from the table and hold it, feel its weight. Can you feel the muscles being used in
your fingers, hand and arm? You may even notice how the mouth begins salivating before the
drink touches the lips. How does the substance feel as it makes contact with the lips—hot,
warm, cold, cool, smooth or textured? Before you swallow, notice the liquid inside your mouth.
Taste the taste. Feel the liquid going down your throat and into the stomach. Then continue to
drink, and, as you do so, bring awareness to all the movements and sensations associated with
the act of drinking, as described above. Enjoy the present moment and enjoy your drink!
MOVEMENT MEDITATION: WALKING
Traditional walking meditations are done at a very slow pace. However, this meditation should
be done at whatever pace the situation calls for, whether you are walking your dog, walking to
your car, walking while shopping or even running to catch a plane or jogging.
As you are walking, become aware of your breath. Then bring your attention down to your feet.
Feel your feet step onto the ground. Can you feel the heel touch the ground first, followed by
the midsection of the foot, finally feeling the ball of the foot as it pushes off to take the next
step? Become aware of the rest of your body. Is there any tightness, tension, pain? Are you
relaxed? Can you feel your inner body, the aliveness inside? Are you noticing any sounds—
traffic, voices and birds? Can you feel the breeze or wind on your face and skin? Does it feel
soft or harsh? Feel the temperature in the air, the warmth, the heat or the cold on your skin. Be
aware of the things around you—trees, buildings, people, cars, bicycles. Notice any smells—
scents from flowers, tree blossoms, or foods from restaurants, exhaust from the cars that pass
by.
If you become lost in thoughts, the moment you notice it, just return your attention to the
movement of your body, your breathing and the various sense perceptions. You may have
walked this area a thousand times but never truly noticed what is there because you have not
been fully present. Now, your walk becomes an opportunity to awaken into the present
moment.
RELAXED AWARENESS MEDITATION: BREATH
Before you start your meditation, become physically comfortable. Sit on an upright chair.
Alternatively, you may wish to sit cross-legged on a cushion on the floor in the traditional
meditation posture. Sit comfortably, with your spine erect, and close your eyes. Begin to turn
your attention inward and become aware of your breath. Don't try to change the length of the
breath. Just be aware of the breath as it is now. As you become aware of the breath, it tends
to change naturally and become deeper. Feel the breath moving in and out of the body. Feel
the abdomen rise on the inhale and fall on the exhale. If thoughts arise, just notice them and
return attention to your breath. If you become lost in thoughts, the moment you realize you
have been lost in thoughts, you are no longer lost. Simply let the thoughts go and return to
your awareness of the breath.
After 10 or 15 minutes, open your eyes. Remain seated for another couple of minutes or so
before rising to your feet.
RELAXED AWARENESS MEDITATION: OBJECT AWARENESS
Sit on an upright chair or cross-legged on a cushion on the floor. Close your eyes. For a couple
of minutes or so, be aware of your breathing. Feel the air moving in and out of the body. Then
bring your awareness to any external sounds, whatever they may be—traffic, voices, birds, etc.
Don't mentally label or interpret them. After focusing attention on sounds for a few minutes,
notice any thoughts or images that may be arising in the mind. Again, don't label or interpret
them. Then open your eyes. Be aware of the objects you can see around and in front of you.
Just allow the forms of this moment to be as they are without labeling, judging or interpreting.
Now, see if you can become aware of your inner space in which the forms of this moment arise
(the breath, external sounds, images and other such objects). By becoming aware of the space,
you have become aware of awareness itself. This is who you are at the deepest level. Hold that
awareness for as long as it feels comfortable.
RELAXED AWARENESS MEDITATION: INNER BODY
Sit on an upright chair or cross-legged on a cushion on the floor. Close your eyes. Be aware of
your breathing. Feel the air moving in and out of the body. Become aware of any physical
sensations you may feel, such as tension, tightness or pain. We may call this the outer layer of
sensations. Notice the sensations, and continue to feel them. Relax the body, especially the
areas where you feel any tension or tightness. If you feel pain, whether it is physical or
emotional, notice the sensation. Allow yourself to feel whatever it is you are feeling. As you
continue to watch and feel, you may notice the mind wanting to label the sensations as
"tightness, tension, pain, anger" or whatever the emotion may be. The mind may want to revive
a memory or tell a story about the emotion. However, don't be interested in memories and
stories. Just be aware of the feeling. Without the memory and story, it is only sensation.
Continue to be aware and feel the breath and outer layer of sensations.
Now see if you can turn your attention even deeper to the sensation of the inner body. If you
cannot feel the inner body, start with feeling your hands. Hold your hands up in front of you
with palms facing up. Make sure the hands are not touching or resting on anything. However,
you may wish to rest your elbows on your knees or a pillow. Close your eyes. Ask yourself,
"How do I know that I have hands?" Feel your attention move into your hands. You might feel a
slight tingling, warmth, numbness or aliveness. This is the beginning of feeling the inner body.
Feeling this life force is your connection to stillness.
Now let your attention move into different parts of the body (arms, shoulders, legs, feet, hips,
torso, neck and head). After feeling the different parts of the body, see if you can feel your
entire body as a single energy field. This is who you are at a level deeper than the physical.
Keep your attention on feeling the entire inner body for five to 10 minutes, and enjoy your
meditation.
There is so much that we miss in the present moment because we are consumed—the moment
we awake from sleep—by our thoughts, fears and desires for the day ahead. Try this simple
little exercise of observing, feeling and using your sense perceptions before getting out of bed
in the morning. You may be amazed at how it changes your day.
Before getting out of bed in the morning, continue to lie in bed for a few minutes. Feel your
breath, feel the inner and outer layer of sensations in the body, and feel the bed sheets
against your skin. Are the sheets soft, warm? Feel how the body sinks into the mattress. Listen
to the external sounds (the clock ticking, traffic, children, etc.). Then, when you're ready to get
out of bed, feel the body shifting to a sitting position, feel your pelvic bones dropping into the
mattress, feel the spine erect, feel the sheets leaving your body. As you are sitting up in bed,
look at the objects around the room. Notice any light coming through the window. And as you
place your feet on the floor, feel the roughness or smoothness of the flooring material beneath
your feet. As you get up and walk toward the bathroom, be fully aware of every step.
MOVEMENT MEDITATION: DRINKING
Preferably use a nonalcoholic drink for this meditation.
As you reach for a cup of tea or coffee, or a glass of water or juice, be aware of your hand and
arm reaching out toward the cup or glass. As your hand and fingers touch the cup or glass,
notice how it feels—hot, warm, cold, cool or smooth? Notice the sensation as you pick up the
cup or glass from the table and hold it, feel its weight. Can you feel the muscles being used in
your fingers, hand and arm? You may even notice how the mouth begins salivating before the
drink touches the lips. How does the substance feel as it makes contact with the lips—hot,
warm, cold, cool, smooth or textured? Before you swallow, notice the liquid inside your mouth.
Taste the taste. Feel the liquid going down your throat and into the stomach. Then continue to
drink, and, as you do so, bring awareness to all the movements and sensations associated with
the act of drinking, as described above. Enjoy the present moment and enjoy your drink!
MOVEMENT MEDITATION: WALKING
Traditional walking meditations are done at a very slow pace. However, this meditation should
be done at whatever pace the situation calls for, whether you are walking your dog, walking to
your car, walking while shopping or even running to catch a plane or jogging.
As you are walking, become aware of your breath. Then bring your attention down to your feet.
Feel your feet step onto the ground. Can you feel the heel touch the ground first, followed by
the midsection of the foot, finally feeling the ball of the foot as it pushes off to take the next
step? Become aware of the rest of your body. Is there any tightness, tension, pain? Are you
relaxed? Can you feel your inner body, the aliveness inside? Are you noticing any sounds—
traffic, voices and birds? Can you feel the breeze or wind on your face and skin? Does it feel
soft or harsh? Feel the temperature in the air, the warmth, the heat or the cold on your skin. Be
aware of the things around you—trees, buildings, people, cars, bicycles. Notice any smells—
scents from flowers, tree blossoms, or foods from restaurants, exhaust from the cars that pass
by.
If you become lost in thoughts, the moment you notice it, just return your attention to the
movement of your body, your breathing and the various sense perceptions. You may have
walked this area a thousand times but never truly noticed what is there because you have not
been fully present. Now, your walk becomes an opportunity to awaken into the present
moment.
RELAXED AWARENESS MEDITATION: BREATH
Before you start your meditation, become physically comfortable. Sit on an upright chair.
Alternatively, you may wish to sit cross-legged on a cushion on the floor in the traditional
meditation posture. Sit comfortably, with your spine erect, and close your eyes. Begin to turn
your attention inward and become aware of your breath. Don't try to change the length of the
breath. Just be aware of the breath as it is now. As you become aware of the breath, it tends
to change naturally and become deeper. Feel the breath moving in and out of the body. Feel
the abdomen rise on the inhale and fall on the exhale. If thoughts arise, just notice them and
return attention to your breath. If you become lost in thoughts, the moment you realize you
have been lost in thoughts, you are no longer lost. Simply let the thoughts go and return to
your awareness of the breath.
After 10 or 15 minutes, open your eyes. Remain seated for another couple of minutes or so
before rising to your feet.
RELAXED AWARENESS MEDITATION: OBJECT AWARENESS
Sit on an upright chair or cross-legged on a cushion on the floor. Close your eyes. For a couple
of minutes or so, be aware of your breathing. Feel the air moving in and out of the body. Then
bring your awareness to any external sounds, whatever they may be—traffic, voices, birds, etc.
Don't mentally label or interpret them. After focusing attention on sounds for a few minutes,
notice any thoughts or images that may be arising in the mind. Again, don't label or interpret
them. Then open your eyes. Be aware of the objects you can see around and in front of you.
Just allow the forms of this moment to be as they are without labeling, judging or interpreting.
Now, see if you can become aware of your inner space in which the forms of this moment arise
(the breath, external sounds, images and other such objects). By becoming aware of the space,
you have become aware of awareness itself. This is who you are at the deepest level. Hold that
awareness for as long as it feels comfortable.
RELAXED AWARENESS MEDITATION: INNER BODY
Sit on an upright chair or cross-legged on a cushion on the floor. Close your eyes. Be aware of
your breathing. Feel the air moving in and out of the body. Become aware of any physical
sensations you may feel, such as tension, tightness or pain. We may call this the outer layer of
sensations. Notice the sensations, and continue to feel them. Relax the body, especially the
areas where you feel any tension or tightness. If you feel pain, whether it is physical or
emotional, notice the sensation. Allow yourself to feel whatever it is you are feeling. As you
continue to watch and feel, you may notice the mind wanting to label the sensations as
"tightness, tension, pain, anger" or whatever the emotion may be. The mind may want to revive
a memory or tell a story about the emotion. However, don't be interested in memories and
stories. Just be aware of the feeling. Without the memory and story, it is only sensation.
Continue to be aware and feel the breath and outer layer of sensations.
Now see if you can turn your attention even deeper to the sensation of the inner body. If you
cannot feel the inner body, start with feeling your hands. Hold your hands up in front of you
with palms facing up. Make sure the hands are not touching or resting on anything. However,
you may wish to rest your elbows on your knees or a pillow. Close your eyes. Ask yourself,
"How do I know that I have hands?" Feel your attention move into your hands. You might feel a
slight tingling, warmth, numbness or aliveness. This is the beginning of feeling the inner body.
Feeling this life force is your connection to stillness.
Now let your attention move into different parts of the body (arms, shoulders, legs, feet, hips,
torso, neck and head). After feeling the different parts of the body, see if you can feel your
entire body as a single energy field. This is who you are at a level deeper than the physical.
Keep your attention on feeling the entire inner body for five to 10 minutes, and enjoy your
meditation.
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