At Home Practice
There are many acts and rituals by which we manifest (and are manifested by) the beliefs and teachings at the heart of Buddhist Practice. Sometimes we call that Liturgy. Some of these we practice as a group together, some at private times (not two, by the way). These various practices can bring the teachings more visibly to life, and our lives into the teachings. Of course, in our way, Zazen is the centerpiece, and nothing else is really necessary. However, other practices can be truly powerful and resonate in the hearts of many people, bringing much wisdom and compassion into our lives.
We HIGHLY RECOMMEND one of the best little books on the subject of ‘liturgy’ in our so called ‘ordinary’ life at home and work Bringing the Sacred to Life: The Daily Practice of Zen Ritual by John Daido Loori Roshi. This is a great ‘Zen Book’ and very unique in its subject matter. Also, another book that is highly recommended for understanding the significance and origins of some of the traditional chants and practices one will encounter around Treeleaf and most other Soto Zen Sangha is Living By Vow: A Practical Introduction to Eight Essential Zen Chants and Texts by Shohaku Okumura Roshi (LINK)
The sacredness can be brought into everything, even the most ordinary things. So, what are the some of the practices which we recommend or encourage at home and work, our practice places in this Sangha in which all of life is the temple?
Zazen
Zazen is our one and only practice, for by the very nature of Shikantaza, when sitting Zazen, there is nothing more to do, nothing more that need be done, no addition needed nor anything to take away. Zazen is complete and whole. No other place to be in all the world, no other place we must (or can) run to. Nothing lacks, all is sacred, and Zazen is the One Liturgy. It is vital to be sat by Zazen with such attitude. Thus, Zazen is sat each day as the One and Whole Practice.
Kinhin
This is walking Zazen – step by step, no place to get to, constantly arriving. It can be practiced any time, between or after seated Zazen or in any place like the slow postal line or grocery line. Instructions are in our Guide to Basic Sitting (PDF)
Home Altar
Although our Buddhist practice is not limited to any place or time, and includes the noisy and busy places as well as the quiet, it is good to set aside a small, still, special place where we can enter the mindset of practice. For some, it need not contain more than a Zafu or chair. Others may wish to make a small altar, featuring incense (if one is not allergic or too sensitive to it), perhaps flowers and a statue of a Buddha or Bodhisattva. Again, one need not be bound by rules. A simple framed picture, even a picture in your wallet which you pull out to look at, can be equal to the greatest temple. If not a statue, a stone, a flower or simply empty space can suffice. What is more, it is our approach that a “Buddha Statue” is both seen and unseen and what is NOT a Buddha Statue? Therefore, there is no required pattern for a home altar in our Sangha.
Chanting
At the Zazenkai, we always recite various traditional chants and any of these can be undertaken at home. The Verse of Atonement and The Four Vows are especially encouraged to be chanted each day, perhaps at the end of your day before bed.
The Heart Sutra can also be recited any time and place … perhaps before the home altar or on the Zafu prior to Zazen.
In reciting, we tend to just merge into the sound, not giving it a thought. However, it is also good at other times to make study of what the chants MEAN (most of them are statements of Zen Buddhist teachings).
Gathas and Affirmations
‘Gatha’ are short, meaningful little verses which can be recited before (and/or after) many ‘ordinary’ daily activities to remind us how sacred they are, and how all support our life and practice, from eating to work to going to the toilet to washing the face. Each can be recited out loud or silently within.
A very special ‘Meal Gatha’ might be recited by oneself or with one’s family (much like ‘Saying Grace’), or during lunch breaks at work, etc (in voice or silently). Here is the one we recite during our annual ‘Ango’ period, but it is excellent as a daily practice and reminder:
This food comes from the efforts
of all sentient beings past and present,
and is medicine for nourishment of our Practice-Life.
We offer this meal of many virtues and tastes
to the Buddha, Dharma, and Sangha,
and to all life in every realm of existence.
May all sentient beings in the universe
be sufficiently nourished.
Similar to “Gatha,” one can recite some wise affirmations each day, as simple reminders of wisdom and compassion. Here are some suggested ones and you might make some of your own:
May I deeply and honestly practice the four Bodhisattva Vows with magnanimity, love, and joy.
May I do my best to make the world a better, more beautiful place to live in for all.
May I be humble and kind today.
May I lend a hand to others today.
May I water the good seeds of mind today, letting the three poisons (of excess desire, anger and ignorance) dry up.
May I know deeply that Shikantaza is the best teacher.
May I know deeply that all of life, no matter how exciting or menial, is practice-enlightenment.
May I know deeply my own and others interrelated wholeness.
May I know deeply that there is nothing in me to run from and nothing in me to gain, I am responsible for myself, my acts, words and thoughts because I am whole.
May I know deeply that any act, word or thought can be a source of suffering or contentment, and what makes them a source of suffering or contentment is between my ears.
May I deeply know that the universe does not exist for the purpose of satisfying my puny selfish thoughts, feelings, and desires.
May I know deeply that I and others are trying their best.
May I listen more than I speak.
May I know deeply that my reality is born and then dies with me, therefore I am responsible for it.
May I know deeply that my actions are the universes’ actions, and no matter how small or insignificant, are sacred rituals.
May I be responsible enough to care for all objects and sentient beings with wise attention and compassion every minute of the day.
May I behave like an honest, upright, helpful being in all situations that call for it, behaving with equipoise and grace like a dancer that may sometimes made a mistake but continues to dance, rising up with self-respect when tripped or knocked down, forgiving over and over..
May I avoid to be self pitying or overly-critical of others.
May I do the more difficult thing when the difficult thing is the right thing to do.
Although there will be ripples, and sometimes torrents in personal and professional life, may I do my best to flow harmoniously together with all people and circumstances day by day.
May I live with joy, loving-kindness, and gratitude for all, and respect for the Buddha, Dharma and Sangha
Insight Timer Group
Many of our members use digital timers for zazen, and throughout the years, Insight Timer has become a popular app amongst sangha members. There is even a Treeleaf Insight Timer group with many members from around the world who happen to sit together simultaneously. You can check out and join the group here.
Ryaku Fusatsu
In the majority of Buddhist traditions there is a monthly practice of Uposatha, on days of the full moon, or at set times during the month, to recite and renew the Precepts or the monastic rules. In Japanese Zen, this tradition takes form as Ryaku Fusatsu. It is a lovely chance to reflect on the Precepts, on ourselves, wipe the slate clean, atone and make amends and together vow to begin again. We have a monthly gathering for this purpose, and everyone is invited to participate. More details about this practice at Treeleaf can be found on the Ryaku Fusatsu page.
Bowing
Bowing can be a wonderful daily practice of humility and gratitude. Bowing can take the form of standing deep bows or full floor prostrations, but none of it is done to a statue or necessarily anyone in particular, but to ALL OF REALITY AND EVERYONE, all supporting our life and practice. Through our sincere and humble bowing we acknowledge the unsurpassable reality of interconnectedness.
Oryoki
Oryoki is a lovely tradition of formal meal ritual. It is a way of eating with awareness and gratitude that can be easily adapted to our busy lives at home. We have an online practice group that focuses on Oryoki and you are more than welcome to join. You can get some more ideas on home Oryoki from this great article.
Metta
Metta is a daily practice we strongly encourage in this Sangha. Metta is loving kindness expressed to all living beings, not leaving out even the one we find hard to love. You can learn about how we practice metta at Treeleaf on this page.
Nurturing Seeds
This is based on teachings by venerable Thich Nhat Hahn as well as many others. It’s roots stretch back to the very origins of Buddhism. It is a simple and common sense approach to changing how we think and feel, realizing that our experience of life is always shaped through the various thoughts and emotions that we impose upon life within our little heads, like a bit of mental theatre the script for which we are constantly writing for ourselves. This technique is an instantaneous means to replace harmful, negative, destructive thoughts and emotions with constructive, positive, wholesome thoughts and emotions.
Here is how the recommended practice works:
Step 1 – Become sensitive and mindful to the arising of harmful, negative seeds within you. For example, when feeling angry or resentful, do not simply fall into those emotions. Instead, learn to say to yourself, “Oh, now I see anger in me , a seed of anger and a seed of resentment are welling up within me, so I am -temporarily – feeling anger and resentment in this situation. It need not be so.“
Become good at spotting the emotions as they begin to arise within you, especially the harmful ones, before they really catch you and wrap you up. Before the emotion really gets hold of you (or even after, although it is harder), choose to go another way,
Step 2 – Identify what would be the positive or wholesome seed which would be the opposite or counter-balance to the harmful, negative seed. For example, following is a list of common negative thoughts and emotions in Buddhist psychology, as well as several opposites and counter-balances (this list, by the way, is tentative and open to adjustments as we develop this daily practice) … Maybe print the following on a little card and carry it in your wallet for easy reference! …
Greed – Contentment, Generosity
Anger – Tolerance, Contentment, Loving Kindness
Fear – Courage, Equanimity
Discontent – Serenity, Contentment
Sloth – Energy, Joyful Effort
Jealousy – Respect
Sadness – Joy, Acceptance
Egotism – Modesty, Humility
Frustration – Acceptance, Contentment
Step 3 – Make the conscious choice not to “water” the harmful seed as you feel it begin to sprout within you, and instead to nourish and water the wholesome seed that can take its place. Actually feel that the harmful seed has been physically removed from its ground within you, and replaced by a wholesome seed. Actually try to feel within the emotion which the wholesome seed represents (for example, if feeling “greed” … actually try to summon and hold feelings of contentment and generosity instead). Focus on the breath, and feel the sensation of the positive, wholesome emotion arise within you with each exhalation. Feel the positive, wholesome seed coming to flower.
At first, commit yourself to try your best to “replace a seed” 4 or 5 times a day. For example, if you start to sense a bit of anger, worry, discouragement or sadness wallowing up in you sometime during a normal day … take that as an opportunity to do a bit of inner gardening! Try to replace that seed, visualizing and actually feeling the old seed being removed from you and the new sensations coming to flower. You may be surprised at the results! (It may not turn every weed in your garden into a rose, but it may more often than you think).
Dana
Dana is the practice of generous giving. This can mean anything from generously donating money to different causes, to being generous with our words, our time, our presence and our practice. In our sangha we understand and emphasize the importance of developing and perfecting the quality of generosity within ourselves. To practice with the Precept of generosity, or not being stingy, at Treeleaf we engage in LAH (Lend a Hand). Read more about that in this article.
Samu
In Soto Zen, mindful work is an essential part of practice and how we approach embodying the teachings in daily activities. All our great and little tasks at home or at work can be approached as a “sacred ritual” and practice – from changing a baby diaper to washing dishes, to stapling paper, to meetings …Engaging in mindful work we consider deeply our awareness, attention, kindness and connection with everything and everyone else.
Shakyo
The practice of Shakyo (写経, which literally means “Copying Sutras”) is a simple yet focused, relaxing yet powerful meditative practice that anyone can do, offered at many temples in Japan. Millions of people in Japan and nowadays in the west, have practiced Shakyo, either just occasionally when visiting a famous temple as a tourist, or regularly and more seriously as part of a particular temple’s Shakyo club. Here’s some more information on traditional Shakyo practice.
Study
Our way is said to be ‘Beyond Words and Letters” … but that does not mean that we should not also have time to crack the books! Dedicating time and place to deepen our understanding of the buddhist teachings is essential for our spiritual nourishment. At Treeleaf there are many opportunities to dive into different topics as we study together throughout the year.