Starting Out

The words on this page a basic guide for people who are interested in sitting with Ordinary Mind Zen Melbourne.

Zen points to the present moment: our body, our thoughts, our everyday lives. It brings non-judgemental awareness into all aspects of life.

Zen is not some fancy, special art of living. Our teaching is just to live, always in reality, in its exact sense

- Shunryu Suzuki

Zazen, or meditation, is at the heart of Zen practice. We normally meditate on a small round black cushion, sitting in a cross-legged position. Kneeling on meditation benches or sitting on chairs is also fine.

Posture is important, with the spine vertical yet relaxed. If you haven’t meditated before, we can offer advice for the positioning of the legs, hands, eyes and shoulders, which helps to allow for settled meditation.

Most beginners start with a breath meditation, which involves being aware of the breath as it enters and leaves the body. We silently count each outbreath from one to ten. When the mind starts to wander (as it inevitably will), we simply notice this, and start our count again. 

For beginners, breathing is usually the main practice. Once this has been established, there are further practices including thought labelling, Shikantaza, Koan Study and Precepts.

Zazen can be practiced both individually and with a group. Individually, meditation each day (such as early in the morning) helps maintain practice. With a group, there is a structure to help support each other though longer periods of meditation.

For those new to Ordinary Mind Zen Melbourne, the Meditation Meetings are the best introduction. They are held over 2 hours, and are open to anyone with limited or no meditation experience, so please feel free to bring along any interested friends.

If you’re coming for the first time, we’ll explain the process that we follow before commencing. A brief summary is:

  • The meditation is in a hall (dojo), sitting on cushions, stools or chairs.
  • To minimise distraction, dark plain clothing should be worn. Bright colours and perfumes should be avoided
  • At commencement, sutras (texts) are read aloud.
  • Bowing also occurs, which shows respect for the practice, the teachings, and each other.
  • Zazen is then undertaken in periods of about 30 minutes. In between, there are short 5-10 minute periods of walking meditation, called kinhin. Both zazen and kinhin are carried out in silence (except for bells and wooden clappers which mark the beginning and end of each period).
  • During kinhin, participants needing a drink or bathroom may quietly bow and leave the room, then quietly return and rejoin kinhin before it concludes.
  • After about 2 hours the meditation concludes.
  • There is then a small informal discussion group for 30 minutes, where there is a reflection on a text, talk or aspect of Zen practice.