Good afternoon, everyone. Thank you for coming. We're going to have a Zazen refresher, which is something that Sochin always did during practice period and it's important for us to do it on a regular basis. So I'm going to give some instruction and we'll leave time for discussions and questions. And I would like to point you to the website on the Berkeley Sentinel website. There is a about a 45-minute Zazen instruction by Sochin Roshi that he did in September of 2020 and it's really good. And it covers all the points that and more than I will doubtless cover here today. And it's grounded in his more than 50 years of Zazen practice. So

[01:04]

when he structured his practice he relied on the teaching that he received from his teacher Suzuki Roshi and Suzuki Roshi in turn relied on the instruction that was passed down to him from Dogen Zenji. And we're studying, we studied last week and also we'll continue tomorrow to be studying Dogen Zenji's Fukan Zazen-gi, which is his instructions for Zazen. So the fundamental distinction of Suzuki Roshi's Zazen is that it is the manifestation of practice enlightenment. Practice enlightenment means that we practice

[02:05]

not to attain enlightenment, which is the usual way that people have thought about Buddhist practice. We practice to become Buddhas and I'm going to speak about that more tomorrow. Rather practice enlightenment means we practice because we are Buddhas already. And the practice of our sitting cross-legged or however it is that we sit is to express our already enlightened nature. It's to practice not towards our enlightenment, but from our enlightenment and sharing it with all beings. In the Fukan Zazen-gi Dogen says the way is basically perfect and all-pervading yet if there is a hair's breadth

[03:08]

deviation this is like a gap between heaven and earth. If the least like or dislike arises the mind is lost in confusion. Therefore put aside the intellectual practice of investigating words and chasing phrases and learn to take the backward step that turns the light and shines it inward. If you want to realize just this get to work on just this right now. So this backward step we step away from when we entered the Zen Do or we enter our own meditation place in this pandemic world. We're

[04:10]

taking this backward step that shines the light inward. At the same time we're not excluding the world that comes through our senses. We're not excluding what we see, what we hear or even what we think. It's just that we are not stuck on that. We are free in that space. The basis for this is our Zazen and the three elements of Zazen are essentially our body, our breath and our mind. And that's what we'll talk about how to how to establish them, how to how to settle in them during our Zazen practice. I

[05:10]

want to say, you know right now you may have gathered I'm actually sitting in the Zen Do. It just feels wonderful. It's quiet. It's peaceful. And I really look forward to the time when together we can practice in here again, as we've done for so many years. We've done so well during the pandemic in maintaining our Zazen practice and in maintaining the the principles that we're going to elucidate today. And there's something wonderful about being right here in this room looking around at this really well used room that is imbued with the energies of

[06:11]

hundreds of thousands of hours of Zazen. So we don't necessarily need to have a place like this or we have a place like this and we treasure it. So as I said the basis of Zazen is body, speech, and mind. So we begin by establishing our body. We find a place and put a Zavaton, a thick mat, down and put our Zafu or bench or a chair on top of it and we sit facing the world, facing the wall, facing ourselves. And the way we sit, first we establish our posture.

[07:15]

And so there are a number of postures that you can try and if your body is not ready for them it's good to try them anyway and let your body relax into these postures and see if they work for you rather than immediately going to the next easier posture. So if you can sit full Lotus that's great. My son, Sojin always said that full Lotus was the most comfortable way to sit and he's sat that way for much of his life and lately our son Alex who is at a Zen monastery in Japan has been sitting full Lotus and he says the same thing. It's the most comfortable.

[08:19]

I wish that I could. I've tried to do it and it doesn't work for me. But if you can do it, if you're young and flexible, please try to do it. Don't force your body into any of these postures. But many of us can sit in half Lotus. So in half Lotus you rest the base of your spine on the front of your Zafu and you sit with your left foot resting on your right thigh. It's also fine if the way your body works is to place your right foot on your left thigh and when you cross your legs you've created a triangle between the knees and the base of the spine.

[09:27]

And the triangle as we know is one of the most stable geometric forms and I've sat like this for many years. It took me some years to be able to allow my hips and my knees to open to be able to sit half Lotus. But once they did, I found it a very relaxed and comfortable way to sit. Right now in my 70s the MRIs say that I have no cartilage left in my knees. And so there's some pain in my left knee and I've been sitting in what we call Burmese posture. Burmese posture is

[10:31]

to sit with one leg, your left leg in front of your right or your right leg in front of your left and those are both resting on the Zabaton. That's also a very stable posture. It also creates a triangle. Another posture to do on the cushion is to sit in Seiza, a Japanese way of sitting or some variant of it. Sitting Seiza means essentially resting on your ankles and your knees but upright. And in Japan you would sit Seiza

[11:33]

without a cushion. And if you like you can sit Seiza by supporting your supporting your behind either with a cushion underneath your seat, so raising you a little bit to take some of the stress off of the ankles or using a Seiza bench of varying heights where does one of you have a Seiza bench that you're sitting on? If you can hold it up and we can spotlight it. I should have had one. I'm not seeing because there we go. If you spotlight Ellen, can you see Ellen Webb down there or Cricket? Those are Seiza benches and they are Thank you. They're very convenient

[12:36]

ways to take some of the strain off of your ankles. And that's another effect. So effectively that's also creating a triangle but it's true that your center of gravity is a little higher. So it's perhaps a little less vertically stable than sitting cross-legged, but it's fine. And if you can't do that as some of us may not be able to as we age sit in a chair. And when you sit in a chair you want to sit again upright. You want your feet to be touching the ground. Use a good straight armless chair. Sit upright not leaning back and

[13:41]

you can use a support cushion behind behind the base of your back to to support you. And if you want a cushion under your feet so that your feet can actually rest flat on the floor. So that's the first the first way of establishing your posture. The second thing we do to establish our posture is we sway. So as we sit down put our hands on our knees and sway from the left to the right or the right to the left. And gradually decrease the arcs so that you come to a place that is centered. This is not preparation for Zazen. This actually is Zazen itself.

[14:49]

So we sway the upper half of the body a few times. And you can also if you like go forward and backward to to find your your center in that axis. And finally you reach an upright posture. And when you up when you find this upright posture you move your hands into what's called the Cosmic Mudra. And let's see if I can show that. Yeah. So the Cosmic Mudra is like this. Your left hand, this is backwards, your left hand is resting in your right palm and and your thumb tips are just touching very lightly as if you could slip a sheet of paper between your thumbs. And you're creating sort of half circle.

[15:55]

It's as if you're cupping something precious in your hand. This is called the Cosmic Mudra. You rest this, you can rest this in your lap or against your body. And there's some space underneath your arms. So your arms are a little open. The usual metaphor descriptor that's used is it's as if you're holding a raw egg underneath your arm. So be careful. You know, if you're too loose the egg will drop and it'll make a mess. And if you're too tight the egg will crack and it'll make a mess. So we find a stable upright posture and then we then we align ourselves. You can think of your posture as rising

[17:04]

from the base as a tree would rise from the earth or as a blade of grass. Those growing things are flexible and upright. They are rooted in the ground and they're reaching towards the sky. So the crown of your head is reaching straight up. It's as if there's a string from here up into the heavens that's holding you up. And this lift is coming from the base of your spine. It's not being hung from your shoulders. Sotin talked about this again and again. He talked about the lift coming from the base of the spine or he talked about extending your upper body or extending your your midriff.

[18:08]

And I understood it. And for years I couldn't do it because I came to Zazen in my late 30s. I already had a lot of bad physical habits. So instead of lifting from the middle, I was kind of collapsed. Try to lift yourself. So your posture is open. Open chest, open belly, open to the world. Exposed, vulnerable and strong. You can think of that posture as if you've ever seen a baby when it learns to walk, it kind of walks with its belly forward. Or the other image I like is

[19:13]

if you are familiar with samurai movies, to think of Toshiro Mifune walking with his belly forward. Walking through the world, striding, you know, belly first. So we lead with an open, exposed front of our body. I really like the expression and it's not rigid. I like the expression that I learned from Roshi Joan Halifax at Upaya where she says Zazen posture is strong back, soft front. Strong back, soft front. So we establish this posture and this is the basis and in the course of a period of practice,

[20:14]

come back and check these points of of posture is to think about your nose in line with your navel. And think about your ears in line with your shoulders. Your head is tilted down slightly, your eyes are slightly open. Your mouth is closed with the tongue resting against the back of your teeth. And you're just naturally breathing in and out. So having established the posture, then we establish the breath. I would like to suggest something that I've absorbed over the years that wasn't in the first Zazen instruction that I had, but it's actually

[21:22]

It's actually in I thought it was here, but evidently not. Yes, here it is. From the Zuo Changyi which is the Zazengi that Dogen borrowed extensively from when he wrote Fukan Zazengi by Master Changlu Zongzhi He says the bodhisattva who studies prajna Should first arouse the thought of great compassion Make the extensive vows And then carefully cultivate samadhi Vowing to save sentient beings One should not seek liberation for oneself alone So what I would like to suggest to you is that when you sit down You raise your intention

[22:34]

You raise bodhichitta The intention to be awake For the sake of all beings And what I do having established my posture I say silently to myself May I be awake that others may awaken And This is just my expression you can choose anything you want Or you can move directly to your breathing But I really Like doing this I I say it silently three times as if i'm dropping a stone into a pond And Pretty lightly Not with a lot of effort not a lot of energy but just to let that thought of enlightenment

[23:43]

Flow through this period of zazen to set an intention for my zazen So As I said I do that three times and then You can take a few breaths to really establish your breath breathe in deeply through your nose And breathe out in a long and slow manner try that So Just as long an exhale as you can do as if you're spinning out a stream A thread of breath And

[24:52]

When we reach the end of that just breathe in again naturally Take four or five breaths like this As you're breathing out that stream what you find is in order to Breathe like that You actually have to have some control of your diaphragm And as you take a mindful control of your diaphragm as you do this long mindful breathing You may find yourself changing gears from whatever activity You had previously been in during the day And that's the point of it to really establish yourself in your body And once you've done that Just allow your breath to be natural

[25:53]

See if you can allow it to reach down to your hara to your belly And you can feel the hara as you inhale you can feel it expand and as you exhale you can feel it contract But it's no special breath, it's not long It's not deep It's not shallow It's just a natural open receptive breathing And if you like to put your attention on your breath You can count each exhalation and Give each exhalation a count and go from one to ten And start again Very often

[26:58]

we get to two or three or four And then we're thinking about Dinner or work or something someone said When you notice that Just Set those thoughts aside start again at one without any judgment or Evaluation of success or failure This is just natural our minds which we're about to get to are constantly secreting thoughts So you can count your breaths You can just simply follow them by putting the attention on the rise and fall of your abdomen A practice that i've been doing for some years is

[28:00]

Breathing in on the word this I'm, sorry breathing in on the word just And breathing out on the word this This Just this Just This and I find those rest really naturally and easily on my breath So we move from breath to mind And Often We think of the mind as the problem But it's not a problem the mind is just being the mind We are thinking beings and We exude thoughts So

[29:08]

Yashan said Advised think not thinking This is in fukon to zeki and he was asked how do you think not thinking? He said non-thinking So what is non-thinking Non-thinking is Complete receptivity It's as if one was one were sitting by the stream of life And watching the river flow That river is thoughts memories sensations all of those things We recognize that it's flowing

[30:09]

and as we sit by a stream we may try to keep our mind on a particular point in that stream where We're say a small Rivulet of the stream Cascades over a small outfall of rock And we can see that and that's it's like we're we're right there we're really in that and then there's a bubble that comes by or there's a A branch or a stick that's flowing by And it catches our attention And it draws Your mind just naturally down the stream And that's the way our minds work it's so easy for us to get

[31:09]

Shall I say caught by These thoughts or these perceptions, but there's nothing wrong with that the challenge is just as When you're distraught your breath is distracted If you notice it just return to one The same thing this that applies that's actually the activity of mind that oh And then you come back to that place in the stream And we're continuously Pulled away pulled downstream And continuously returning What I was told years and years ago Was that the essential act of zazen Was the act of return Return And it's really important for us to know I I was not told this when I

[32:18]

started Practicing I I wished I had understood it earlier This is not a practice of concentration This is what dogan says in fukan zazenki when he says the zazen i'm speaking of is not learning meditation It's simply the dharma gate of Uh repose and bliss so meditation means often means concentration intense focus a kind of blotting out of everything that Uh is extraneous to the single pointedness of one's concentration. That's not what we're doing What we're doing is In a Maybe a contradictory Way of expressing it is we're concentrating on everything So it's if

[33:20]

It's as if the top of your head were lifted off And you were open to all sensations And all perceptions not just external but also from within your body You So as we establish all these things Something may interfere with our zazen a sound a thought bodily sensation Please don't think of that. Please think of that as an opportunity to return To come back to the beginning to give yourself Very quickly to scan your body and your mind and give yourself the zazen instruction that uh Something like what we just did And begin again When

[34:25]

When I asked sojourn roshi what what he did in zazen He said I give myself zazen instruction So he went through all these points The points of body points of breath the points of mind to align himself And then he might fall asleep and he would wake up and he would realign himself This is our task This is actually our practice And the practice is one of complete receptivity of including everything In our zazen everyone Every being of our own mind So i'm not going to speak of other forms today, I think i'll stop there and leave about We've got five minutes. Uh I want to leave a little time for questions Uh, so thank you for listening. I hope this was

[35:30]

useful And uh Let's see what questions you have please you can raise your hands digitally if you like or um Or actually after raising digitally or maybe mary lori can look at them because I can't quite see everyone If if uh, it would be great if people could use the raising hands, um function because uh, I I I can actually fit all the participants in the participant window on my screen, but um I would have to keep scrolling through the top bar to see all of you. So Um, and if if somehow you can't find the raise hands and you get frustrated you just just unmute and and talk to us There's only there's a small amount here. So Still not seeing any hands You all got this right

[36:33]

You could also just have a comment Yeah, I I'm speechless I it was so clear and so helpful I don't really have a question Maybe others are feeling that way, too Who was it that speak? That was hannah Thank you, why is that funny? Um, I don't know It's true This is helen. Hi. Hi I I think it was yesterday in class you said a two Syllable phrase in chinese and I don't remember what the phrase was or what it meant but I think it was say anything. Yeah. Yeah, it was um Gui yi And it was the way

[37:46]

I guess it was chinese for take refuge Ah, that's right. Okay. I was trying to think it might use a two-word phrase for just this but that meaning doesn't quite work Right, right, maybe i'll just stick with just this Just this is um I find that very useful just it sits on my breath so easily and then I don't have to count Yeah Joe Yeah, thanks. Um Maybe this is better in person, but I figure i'd ask. Um Do you have anything to say about kind of what to do with like Your lower back is it coming up straight from your bottom, you know, or is it kind of curved? You know, i've heard different things Your your lower back is coming up straight from the base Of your spine. Um now Often the question

[38:47]

That or the experiment that's useful is to find How high? Your sabaton should be how firm how high? What support do you need under the base of your spine? your zafu In your zafu. Yeah Also, it was astonishing. I mean sojourn sat on this completely mushy Cushion and that was you know, that was fine that worked totally for him. Uh, I sit For years i've been sitting on one one of these. Uh, inflatable cushions That you know, I found just the right inflation but sometimes you need You know, and sometimes you may need to put a support cushion. It depends. This is a it's all a matter of angle angles and torque You know, so you have to find what's comfortable for your uh, For your skeletal alignment

[39:50]

So it's good to experiment So pretty much just look for that comfort right like look for Look for the place, you know What I will say again for myself, I think I said, uh I think it took me 10 years I kept hearing the instruction to lift from the base of my spine And I kept trying to do it And it kept collapsing Uh, and then one day Again it was in zazen instruction and sojourn said it and I did it and it was like Everything clicked in And I was able to do that so It's a lot of what we do with our posture Depends on all the work that we have done for a long time Same thing with sitting We're sitting Load it full lotus or half lotus So give yourself that space Don't push too hard, but keep trying to move

[40:55]

towards a stable upright posture Karen, um, I want to echo what hannah said. I appreciated how clear this was felt really helpful. Um, and one question I have is i'm recently experiencing a lot more of the Tendency towards falling asleep where I find myself. My eyes are getting heavy. I'm rocking over forward um both in the morning and in the afternoon, and i'm wondering if you have any particular advice for when that happens wake up That's what I tell myself And it feels like the more that I say that the more my eyes are like we're going to close harder now the harder you try I have this device that Uh, someone gave me they use these in in japanese in chinese monasteries chin rests It would prop the they'd prop the chin rest on their Zapaton and they placed it on And so you couldn't nod out Although then I wonder if i'd wake up. I think what wakes me up is the like falling forward

[42:00]

all of us have had this experience and you know Uh every now and then Uh in the zendo, you'll hear somebody go Go up against the wall you know um It's just you know, it's sleepy zazen If there's something you can do to keep yourself awake fine but if what's happening is this period is A period of sleep. This is just one of the This is just a stage It might be a moment that you're going through it might be a stage that you're going through uh But don't reject it as Not zazen Okay, don't judge it Thank you, that's helpful, thank you one more and then we have to end sue Yeah, thank you Uh one thing that was very helpful years ago You put I think the kiyosaku Against the base

[43:02]

You know where I was sitting on the zafu And I could sit up and put my hip the back of my head against the top because i'm short You know if they have a broomstick for taller people and it just helped with that alignment a lot lifting you know because you're not losing your lumbar curve, but the but you're um I don't know. There was an alignment thing that really helped Well I learned that from sojin and from rev and from uh from other teachers, it's a very common technique to use um, I can't reach the kiyosaku, uh to use it to Move it against the base of somebody's spine Up their back and then they can they can move back against it and Find the right alignment Uh Just to say to people who maybe we we haven't carried the kiyosaku as

[44:04]

to Strike people with it for many for years now, and I I regret that but I don't think it's coming back But we can use it for adjusting postures And uh We'll do that when we come back to the zen when you come back to the zendo i'd like to be adjusting Postures i'll try to do that more during periods of zazen And there are people there are other people who are trained who are really good at that so Thank you

[44:38]

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