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The means of training are thousandfold,
but pure meditation must be done.

Dogen    Rules for Meditation

Meditate in a quiet, well-ventilated room. The room should be neither too bright nor too dark. Wear clean clothing that does not restrict the waist or the legs. Find the most stable position for you, sitting on a chair or meditation bench. If you are extremely flexible you can use a meditation cushion, sitting in the cross-legged position either full or half lotus. Sit on the forward third of the cushion and with each meditation period alternate the leg you place on top. Do not persist in using a meditation cushion if you find the position painful.

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Illustrations from Sitting Buddha.
Used with permission of Rev. Master Daishin Morgan.


To center yourself, sway the body gently from left to right and backwards and forwards. Allow the two natural curves of the spine to form at the neck and small of the back. The head should be held upright, its weight balanced on the shoulders and the chin slightly tucked in. The tongue is held lightly against the back of the top teeth with the lips and teeth closed. Breathe normally.

Rest the right hand in the lap with the left hand in the palm of the right hand (some left-handed people find it useful to do the reverse). The tips of the thumbs touch lightly and form an oval. Keep the eyes open and lowered, allowing the gaze to fall gently on the wall or floor in front of you. Keep the eyes in focus but do not stare. If you wear glasses, leave them on.

Slowly take two or three breaths through the nose, follow the breath up the back on inhalation and down the front of the body on exhalation, thus describing a circle. Then breathe normally for you. Sit steadily with an alert and bright mind, neither suppressing nor indulging thoughts that may arise. Allow thoughts and sensations to arise and pass naturally, but do not engage in deliberate thought. When the mind wanders, just notice and bring yourself back to being still and mindful. You can use the circular breathing pattern described to help you achieve this. Sitting still with no deliberate thought is the important aspect of Serene Reflection meditation.

Meditate regularly, every day if possible, if only for a few minutes. Mornings and evenings or a quiet time in your schedule are best. Do not meditate in the formal positions directly after meals, or when physically exhausted, or in extremes of temperature. It is good to meditate for a specific length of time and stick to it, be it five, ten, or thirty minutes. Do not exceed forty-five minutes at one sitting period without walking meditation or relaxing the body for at least ten minutes. Meditating with a group can be very helpful.

audioSerene Reflection Meditation Rev. Master Meian Elbert      Listen/Download       07-26-12      29 min 10 MB

audioThe Art of Meditation Rev. Master Jiyu-Kennett      Listen/Download      1978         67 min 23 MB

audioThe Treasury of Radiant Light In Our Own Hearts Rev. Vivian GruenenfederListen/Download 07-28-12 30 min 10 MB

audioMeditation and Practice: Our Great Wish Rev. Astor Douglas    Listen/Download  05-01-11     30 min 10 MB

audioZen Meditation Videos Videos taken from the DVD which were produced at Throssel Hole Buddhist Abbey
in England in 2006 are available in four chapters: 1) What is Meditation? 2) Posture, 3) The Mind of Meditation, and
4) Meditation in Action. It features monks and lay trainees from Throssel Hole and the Reading Buddhist Priory Sanghas explaining what is involved in beginning and maintaining a practice of serene reflection meditation.

The following pdfs on meditation are available for download:

pdf Rules for Meditation  by Great Master Dogen

pdf Physical Postures for Meditation by Rev. Master Daishin Morgan

pdf How to Sit by Rev. Master Jiyu-Kennett

pdf Applying Meditation to Everyday Life by Rev. Master Jisho Perry

Children and Meditation by Rev. Master Jiyu-Kennett

Every MInute Meditation by Rev. Master Daizui MacPhillamy

pdf The Mind of Meditation by Rev. Master Daishin Morgan

You are welcome to contact us to check details of your meditation, both formal meditation and the practice of meditation in daily life. Please contact the Guestmaster.