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Spiritwalk
Teachers
Jack Kornfield
Contents
Biography
Quotations
Writings
Notes
Bibliography
Links
Biography
Jack Kornfield Buddhist Pyschologist, former Theravadan
Buddhist monk and expert
Buddhologist.
Quotations
Writings
- The Art of Meditation
-
- The Art of Meditation
-
- The following mediations are traditional and simple practices for awakening
- a clear mind and open heart. The art of meditation teaches us to relax and
- remain alert in the midst of the problems and the joys of life. It allows us
to rest
- in the moment with ease and respond to life with compassion.
A Sitting Meditation
- To begin meditation, select a quiet time and place. Be seated on a cushion
or chair,
- taking an erect yet relaxed posture. Let yourself sit upright with the quiet
dignity
- of a queen or king. Close your eyes gently and begin by bringing a full,
present
- attention to whatever you feel within you and around you. Let your mind be
spacious
- and your heart be kind and soft.
-
- As you sit, feel the sensations of your body. Then notice what sounds and
feelings,
- thoughts and expectations are present. Allow them all to come and go, to
rise and fall
- like the waves of the ocean. Be aware of the waves and rest seated in the
midst of them.
- Allow yourself to become more and more still.
-
- In the center of all these waves, feel your breathing, your life-breath. Let
your
- attention feel the in-and-out breathing wherever you notice it, as coolness
or tingling
- in the nose or throat, as a rising and falling of your chest or abdomen.
Relax and
- softly rest your attention on each breath, feeling the movement in a steady
easy way.
- Let the breath breathe itself in any rhythm, long or short, soft or deep. As
you feel
- each breath, concentrate and settle into movement. Let all other sounds and
sensations,
- thoughts and feelings continue to come and go like waves in the background.
-
- After a few breaths, your attention may be carried away by one of the waves
of thoughts
- or memories, by body sensations or sounds. Whenever you notice you have been
- carried away for a time, acknowledge the wave that has done so by softly
giving it a
- name such as "planning," "remembering,"
"itching," "restless." Then let it pass and
- gently return to the breath. Some waves will take a long time to pass,
others will be short.
- Certain thoughts or feelings will be painful, others will be pleasurable.
Whatever they
- are, let them be.
-
- At some sittings you will be able to return to your breath easily. At other
times in
- your meditation you will mostly be aware of body sensations or of plans or
thoughts.
- Either way is fine. No matter what you experience, be aware of it, let it
come and go,
- and rest at ease in the midst of it all. After you have sat for twenty or
thirty minutes
- in this way, open your eyes and look around you before you get up. Then as
you move
- try to allow the same spirit of awareness to go with you into the activities
of your day.
-
- The art of meditation is simple but not always easy. It thrives on practice
and a kind
- and spacious heart. If you do this simple practice of sitting with awareness
everyday,
- you will gradually grow in centeredness and understanding
From the book, Buddha's Little
Instruction Book by Jack Kornfield

Notes
Bibliography
-
Jack Kornfield, Teachings of the
Buddha
Jack Kornfield, A Path With Heart
Jack Kornfield, Buddha's Little
Instruction Book
Jack Kornfield & Joseph Goldstein, The
Path of Insight Meditation
Jack Kornfield & Joseph Goldstein, Seeking
the Heart of Wisdom: The Path of Insight Meditation
Links

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