A bibliography of research in psychology, neuroscience and leadership to help explain the science of how we train at Chozen-ji, the Rinzai Zen temple and monastery in Hawaii where I live.
I am currently in sesshin. Meditating roughly 5 hours a day. It's truly a challenge. At times, there's nothing but the aching sensation and it won't go away.
Do you have any recommended exercises to strengthen the posture for zazen?
Practically speaking, the most important things to do are to ensure proper posture by pushing the crown of the head up towards the ceiling, relax all of the tension in your body so the muscles hang off the skeleton, and use your breath to both relax the body and concentrate the mind. But developing the hara, including through hara breathing in zazen, is equally important with the end goal being spiritual strength. That spiritual strength sort of negates the fixation on pain in that, even if it's no less painful, it no longer really matters.
There are great instructions for zazen in Omori Sogen's "Sanzen Nyumon: An Introduction to Zen Training". It's a much more active posture and general disposition than is usually taught in the West.
Figure 4 stretches for the glutes, hamstrings, and IT band are also useful, as are reclined twists to create more flexibility in the low back.
Thanks for your thorough response. No surprise that the last three days of sesshin were by far the easiest on my body. I noticed that breathing into the hara, helped hold my posture more upright and at some points, caused my spine to crack (which was relieving).
Moral of the story — practice, practice, and more practice — to your point is the only way to develop the strength.
I picked up a copy of the book you recommended and look forward to reading it.
That's great! Yes, hara breathing is quite critical for posture as well as breath. It also occurred to me to share that, based on what's in my bibliography, it seems that increasing concentration (i.e., activation of the prefrontal cortex) can lead to an override of the insular cortex, which is associated with hyperawareness of pain. Not surprising, thus, that after a few days as concentration increases, the pain "lessens". The vegetarian diet and deep breathing over several days should also lessen lactic and carbonic acid in the body, making the legs less sore and making it easier to get up after sitting.
I am currently in sesshin. Meditating roughly 5 hours a day. It's truly a challenge. At times, there's nothing but the aching sensation and it won't go away.
Do you have any recommended exercises to strengthen the posture for zazen?
Practically speaking, the most important things to do are to ensure proper posture by pushing the crown of the head up towards the ceiling, relax all of the tension in your body so the muscles hang off the skeleton, and use your breath to both relax the body and concentrate the mind. But developing the hara, including through hara breathing in zazen, is equally important with the end goal being spiritual strength. That spiritual strength sort of negates the fixation on pain in that, even if it's no less painful, it no longer really matters.
There are great instructions for zazen in Omori Sogen's "Sanzen Nyumon: An Introduction to Zen Training". It's a much more active posture and general disposition than is usually taught in the West.
Figure 4 stretches for the glutes, hamstrings, and IT band are also useful, as are reclined twists to create more flexibility in the low back.
I hope this helps.
Also, train hard!
Thanks for your thorough response. No surprise that the last three days of sesshin were by far the easiest on my body. I noticed that breathing into the hara, helped hold my posture more upright and at some points, caused my spine to crack (which was relieving).
Moral of the story — practice, practice, and more practice — to your point is the only way to develop the strength.
I picked up a copy of the book you recommended and look forward to reading it.
Thanks again for your writing.
That's great! Yes, hara breathing is quite critical for posture as well as breath. It also occurred to me to share that, based on what's in my bibliography, it seems that increasing concentration (i.e., activation of the prefrontal cortex) can lead to an override of the insular cortex, which is associated with hyperawareness of pain. Not surprising, thus, that after a few days as concentration increases, the pain "lessens". The vegetarian diet and deep breathing over several days should also lessen lactic and carbonic acid in the body, making the legs less sore and making it easier to get up after sitting.