The One Taste

Why Sit?

Calm the Mind

Energize the Body

Connect the Spirit

Administrative DetailsBe On Time (Do not enter if you are late)If you need to leave, leave (coughing fit,

discomfort, too sleepy etc.) it is fine, no one will judge you. Leave quietly

Don’t talk outside.If you leave do not return to the session. Try

the next session.

Before You SitMake sure you are Wide-Awake

Brush your teethWash your face (shower if available)Wash your feet Do some physical energization, stretching, or

chi gong

We are all Masters of Doing

Sitting is designed to focus us on Being

Sitting Meditation = Being Present while Not Doing

Mind will Practice Doing Anyway

Techniques to Outsmart MindMantra—Sacred WordBreathing—watch the breathMandala –gazing (geometric shape, icon, or

sacred object)Mantrum—Vocalized Mantra (Chant)

All of these techniques have the same purpose--to bring you to the present moment

Mantras (one or two syllables is best)Billimoria Here NowGeneric Peace; Health; Vitality, PurityUniversal OmChristian JesusJewish AbbaZen Buddhist Nam Myoho Renge KyoHindu Om Mani Padme Hum

I encourage you to discover your own sacred word

The Present MomentHere Now

Empty ThoughtNo EgoNo JudgmentNo WitnessNo Self (Stillness is not the absence of

movement, Stillness is the absence of self)

Physiology StructureSit with back StraightChin down spine alignedFeet flat knees bentBody relaxed but straightMingmen OpenShoulders Open but relaxedArms RelaxedTongue Relaxed

Mental FocusOpenAwareRelaxed/Alert Extended Awareness(Not Relaxed/Retracted Awareness which

leads to sleep)Here/Now

Use Power Steering

As thoughts come in, casually notice them and gently let them go.

Do not wrench the wheel or berate yourself. Do not judge the quality of your meditation.

Levels to Aspire To

Calm (park the race car in the mind)

Relaxed—Extended AwarenessComfortableOpen

Peace

Levels to Aspire ToBliss

Peace plus lightPeace plus pure energyPeace plus vibrant body

Levels to Aspire ToThe Void

The One Taste, The Undifferentiated Field, Universal Unconditional Love

The space between the archer and the target

No space between the archer and the target

Progress in MeditationThere is no progress, There is only

practiceRemain disciplined to the practiceLet go of the desire to judge your

meditationsAppreciate the fruits but do not

chase them or get attached to themKeep coming back