Zen Teaching For Everyone - White Mountain Zen Dojo 白山 禅道場

The schedule is as follows:

18:45 - Dojo opens
-Please make sure to reach the Dojo before 18:55-
19:00 - Zazen
19:25 - Kin-hin (Walking)
19:35 - Zazen
20:00 - Kin-hin
20:10 - Zazen
20:35 - Closing

We are sitting on small cushions or "Zafus", therefore please wear ample or stretchable dresses to feel comfortable.
It would be appreciated if you could opt for darker clothing and avoid bright colors.
One of the options also is to wear Black Kimono or Samue (available online).

If you have your cushion from home, please bring it.
[Black Zafus are available online under the keywords: Zabuton Futon Cushion for Zen Meditation]

> > > If you do not know Zen and Zazen,
> > > Please join at 09:35 and:

1-check the following link for the practical aspects:
https://whitemountainzen.org/about/

2-read also those explanations about Zazen:
https://www.dropbox.com/s/zhi93og2s23ojeg/How_to_Sit.docx?dl=0

How to sit in Zazen?
Sitting on a Zafu crossed legs -Birman, Half-lotus or Lotus- with knees touching the ground.
To vertically unroll the back:
-push the knees towards the ground,
-tune the pelvis angle slightly forward,
-set the ears above the shoulders and sotfly stretch the neck,
-soflty push the top of the head towards the sky.
The plane of the face is vertical, the nose is situated at the same vertical line than the navel.
A good position of the backbone should allow for a deep breathing, which means the free mobility of the belly and of the thoracic cavity.
The jaws are relaxed and the tongue is lying horizontally in the mouth touching the upper front teeth. The mouth is closed, air is flowing through the nose silently. Eyes are half closed, the sight is inclined 45°. Sight range is more than 180°, eyes do not seize anything but are welcoming the image instead.
The shoulders are relaxed, lowered down and a bit backwards.
The hands are forming the Hokkaijo-in mudra (see practical explanations above). The edge if the hands touch the lower abdomen, two fingers below the navel.
The breathing is the one of the baby: the belly inflates at inhalation, and deflates at exhalation.
If thoughts are coming, just notice them without judgement.
Sit in Zazen according to all those recommendations,
and then forget them all.

Looking forwards to meeting you,

Anastasia Monakova

Websites:
9 months online courses: https://zenpourvous.com/
Japanese School: https://global.sotozen-net.or.jp/eng/index.html
European Sangha: https://www.zen-azi.org/en
Guy Mokuho Mercier's Sangha: https://tenborin.org/en/

A few books:
Zen Mind, Beginners' Mind, S. Suzuki
Sit: Zen Teachings of Master Taisen Deshimaru, T. Deshimaru
Discovering the True Self: Kodo Sawaki's Art of Zen Meditation, K. Sawaki
Shobogenzo, G. Nishijima

The schedule is as follows:

18:45 - Dojo opens
-Please make sure to reach the Dojo before 18:55-
19:00 - Zazen
19:25 - Kin-hin (Walking)
19:35 - Zazen
20:00 - Kin-hin
20:10 - Zazen
20:35 - Closing

We are sitting on small cushions or "Zafus", therefore please wear ample or stretchable dresses to feel comfortable.
It would be appreciated if you could opt for darker clothing and avoid bright colors.
One of the options also is to wear Black Kimono or Samue (available online).

If you have your cushion from home, please bring it.
[Black Zafus are available online under the keywords: Zabuton Futon Cushion for Zen Meditation]

> > > If you do not know Zen and Zazen,
> > > Please join at 09:35 and:

1-check the following link for the practical aspects:
https://whitemountainzen.org/about/

2-read also those explanations about Zazen:
https://www.dropbox.com/s/zhi93og2s23ojeg/How_to_Sit.docx?dl=0

How to sit in Zazen?
Sitting on a Zafu crossed legs -Birman, Half-lotus or Lotus- with knees touching the ground.
To vertically unroll the back:
-push the knees towards the ground,
-tune the pelvis angle slightly forward,
-set the ears above the shoulders and sotfly stretch the neck,
-soflty push the top of the head towards the sky.
The plane of the face is vertical, the nose is situated at the same vertical line than the navel.
A good position of the backbone should allow for a deep breathing, which means the free mobility of the belly and of the thoracic cavity.
The jaws are relaxed and the tongue is lying horizontally in the mouth touching the upper front teeth. The mouth is closed, air is flowing through the nose silently. Eyes are half closed, the sight is inclined 45°. Sight range is more than 180°, eyes do not seize anything but are welcoming the image instead.
The shoulders are relaxed, lowered down and a bit backwards.
The hands are forming the Hokkaijo-in mudra (see practical explanations above). The edge if the hands touch the lower abdomen, two fingers below the navel.
The breathing is the one of the baby: the belly inflates at inhalation, and deflates at exhalation.
If thoughts are coming, just notice them without judgement.
Sit in Zazen according to all those recommendations,
and then forget them all.

Looking forwards to meeting you,

Anastasia Monakova

Websites:
9 months online courses: https://zenpourvous.com/
Japanese School: https://global.sotozen-net.or.jp/eng/index.html
European Sangha: https://www.zen-azi.org/en
Guy Mokuho Mercier's Sangha: https://tenborin.org/en/

A few books:
Zen Mind, Beginners' Mind, S. Suzuki
Sit: Zen Teachings of Master Taisen Deshimaru, T. Deshimaru
Discovering the True Self: Kodo Sawaki's Art of Zen Meditation, K. Sawaki
Shobogenzo, G. Nishijima

The schedule is as follows:

18:45 - Dojo opens
-Please make sure to reach the Dojo before 18:55-
19:00 - Zazen
19:25 - Kin-hin (Walking)
19:35 - Zazen
20:00 - Kin-hin
20:10 - Zazen
20:35 - Closing

We are sitting on small cushions or "Zafus", therefore please wear ample or stretchable dresses to feel comfortable.
It would be appreciated if you could opt for darker clothing and avoid bright colors.
One of the options also is to wear Black Kimono or Samue (available online).

If you have your cushion from home, please bring it.
[Black Zafus are available online under the keywords: Zabuton Futon Cushion for Zen Meditation]

> > > If you do not know Zen and Zazen,
> > > Please join at 09:35 and:

1-check the following link for the practical aspects:
https://whitemountainzen.org/about/

2-read also those explanations about Zazen:
https://www.dropbox.com/s/zhi93og2s23ojeg/How_to_Sit.docx?dl=0

How to sit in Zazen?
Sitting on a Zafu crossed legs -Birman, Half-lotus or Lotus- with knees touching the ground.
To vertically unroll the back:
-push the knees towards the ground,
-tune the pelvis angle slightly forward,
-set the ears above the shoulders and sotfly stretch the neck,
-soflty push the top of the head towards the sky.
The plane of the face is vertical, the nose is situated at the same vertical line than the navel.
A good position of the backbone should allow for a deep breathing, which means the free mobility of the belly and of the thoracic cavity.
The jaws are relaxed and the tongue is lying horizontally in the mouth touching the upper front teeth. The mouth is closed, air is flowing through the nose silently. Eyes are half closed, the sight is inclined 45°. Sight range is more than 180°, eyes do not seize anything but are welcoming the image instead.
The shoulders are relaxed, lowered down and a bit backwards.
The hands are forming the Hokkaijo-in mudra (see practical explanations above). The edge if the hands touch the lower abdomen, two fingers below the navel.
The breathing is the one of the baby: the belly inflates at inhalation, and deflates at exhalation.
If thoughts are coming, just notice them without judgement.
Sit in Zazen according to all those recommendations,
and then forget them all.

Looking forwards to meeting you,

Anastasia Monakova

Websites:
9 months online courses: https://zenpourvous.com/
Japanese School: https://global.sotozen-net.or.jp/eng/index.html
European Sangha: https://www.zen-azi.org/en
Guy Mokuho Mercier's Sangha: https://tenborin.org/en/

Book, written by the founder and the teacher of our Dojo, Rev. Sebastian Mokusen Volz:
https://www.amazon.fr/dp/B0GP4SHJQN?ref

A few more books:
Zen Mind, Beginners' Mind, S. Suzuki
Sit: Zen Teachings of Master Taisen Deshimaru, T. Deshimaru
Discovering the True Self: Kodo Sawaki's Art of Zen Meditation, K. Sawaki
Shobogenzo, G. Nishijima