Master Guo Dun: A Profound and Precise Method to Relax by Letting Go of Tension

1. Don’t think for the count of 1001

2. Relax the eyes for the count of 1001

3. Relax the nose for the count of 1001

4. Relax the mouth (tongue, gums, teeth, jaw) for the count of 1001

5. Relax the face (skin and muscles around eyes cheeks etc) for the count of 1001

6. Relax the ears

7. neck

8. shoulders

9. biceps

10. forearms

11. hands

12. fingers (You can check your counting by doing one finger at a time. So 1001 on the thumb, next time round, thumb 1001, index finger 1002, etc)

13. upper back

14. middle back

15. low back

16. buttocks

17. chest

18. abdomen

19. thighs

20. knees

21. calves

22. feet

23. toes (You can check your counting by doing one toe at a time. So 1001 on the big toe, next time round, big toe 1001, 2^nd toe 1002, etc)

24. WHOLE BODY

25. MIND (everything around the body that you and everyone ele in the world can think/sense in that interval count of 1001)

26. WHOLE BODY AND MIND SIMULTANEOUSLY

START OVER

1. Don’t think for the count of 1001 + 1002

2. Relax the eyes for the count of 1001 + 1002

3. nose for the count of 1001 +1002  etc…

4. When you get to the fingers and toes, use them as part of the count. So during the 1^st second, use the thumb. During the 2^nd second, use the thumb and the index,  and on ……

See Master Guo Jun at http://www.youtube.com/watch?v=xz3ZsuXAzSM

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Keep going…….adding a second each complete time round. When you count 1001, say it slowly so you get the full benefit of one second’s relaxation. If you rush like you’re running for a bus, remember there’s no bus to catch. Just say it slowly and methodically.

When you get distracted and forget where you are in the body scan, don’t judge yourself, just go back to the body scan method. Pick a spot on your body and continue the method.

At least 30 minutes per day….up to approximately the count of 5 or 6 seconds?  Sit in a comfortable chair, and keep your back straight, and belly breathe if you know how. If not, google deep abdominal breathing. You will doze off if your head falls to your chest. 

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Register for the upcoming 3 day retreat at the Bethlehem Retreat Centre Jan 25 to Jan 28; cost $306 (not for profit) includes room and meals. 

Contact:  ASAP (seven sleeping places left)

adrian symonds

Phone: 250.898.8201

E-mail: info@symondsmediationassociates.com

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Also check out these Chan sites of interest:

1. chancommunity.ca

2. How to chan meditate:

http://chancenter.org/cmc/chan-practice/how-to-meditate/

3. Master Sheng Yen in Facebook

4. The Western Chan Fellowship athttp://www.westernchanfellowship.org/

5. Other Buddhist centres in the Comox Valley:

http://www.dharmafellowship.org/hermitage/ 

http://www.sherabchammaling.com/biography.html