To study the Buddha way is to study the self.
To study the self is to forget the self.
To forget the self is to be enlightened by all things.
~Dogen Zenji

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by Bobby Werner

Guided Meditations



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Breath, Sound, Body and Mind

Meditations by Tina Gauthier, Zen Priest.

Breath
Recorded September 2012
This is a basic breath meditation that you may listen to and follow along. Then, as you gain confidence, set a timer for 5-minutes and practice on your own!

Sound
Recorded September 2012
This is a basic sound meditation that you may listen to and follow along with. Then, as you gain confidence, you may try this practice anywhere out in the world--try at bus stop, on the metro, a park bench, at work, a playground, ball game, concert, in the grocery line, etc. If you don't feel comfortable closing your eyes, then just look down at the ground in front of you. Meditation practice is observing whatever is happening in the present moment, whether it is pleasant or unpleasant in a relaxed way. Try it!

Body
Recorded September 2012
This is a basic meditation on the body. It is sometimes called a body scan, because you are slowly moving through your entire body from head to toe, from the smallest particle to the largest space. There is so much to observe, begin to notice and appreciate as you begin to take a look! you may set a timer and practice this for a little bit everyday.

Mind
Recorded September 2012
This is a basic meditation on the mind. Focusing on the mind is a life long practice. As you give your mind a lot of space and attention it will naturally begin to settle on its own. Trust the process and keep practicing!

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Zen Center Accreditations: White Plum Asanga | Zen Peacemakers | Soto School
2727 Highland Avenue National City, CA 91950 | 619.477.0390 | info@swzc.org
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