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Dharma Field - Zen Meditation Center - Minneapolis MN
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    • Commentaries on The Grand Delusion by Steve Hagen
    • –––– Talk Archives ––––
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  • CALENDAR
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  • HOME
  • MEDITATION
    • Daily Schedule
    • Meditation Instruction
    • Half-Day Meditation
    • Sesshin (retreat)
    • Practice Programs
  • TALKS
    • Recent Talks
    • Sample Commentaries by Steve Hagen
    • Commentaries on The Grand Delusion by Steve Hagen
    • –––– Talk Archives ––––
    • Dharma Talks by Steve Hagen
    • Commentaries by Steve Hagen
    • Discussions by Steve Hagen
    • Dharma Talks by Norm Randolph
    • Dharma Talks by Steve Matuszak
    • Student Talks
    • Guest Talks
  • CLASSES
    • Classes
    • Prerecorded Courses – on MP3
    • Prerecorded Courses – on CD
    • Wednesday Evening Study Group
    • Thursday Morning Study Group
  • TEXTS
    • Zen Texts & Chant Book
    • Essays by Steve Hagen & Norm Randolph
  • ABOUT
    • About Us
    • Teachers
    • Contact Us
    • Map & Directions
  • CALENDAR
    • Google Calendar
    • Public Talks & Zoom Links
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  Meditation Instruction                                 


Please refer to our calendar for information about our periodic Meditation Instruction sessions, held live at Dharma Field

Meditation Instruction is designed to address question regarding meditation practice.  New and seasoned practitioners are welcome. Free and open to anyone. No registration required. This offering is in-person (at Dharma Field). Please refer to our online resources below if you aren't able to visit the center.

60–90 minutes. No need to register. Please arrive 10 minutes early. Loose comfortable clothing recommended. 
OTHER WAYS TO LEARN MEDITATION
When available, we highly recommend attending instruction at Dharma Field. If this is not an option to you, check the following:
  • Audio instruction (this page)
  • Posture Guide (this page)
  • 6-Week Course: The Practice of Meditation on CD or MP3
  • ​Chapter Four: “Sitting on the Earth” excerpted from Meditation Now or Never, by Steve Hagen available in our shop.
Audio instruction
The following audio instruction is offered at no charge, but of course, donations are gratefully received.

INSTRUCTIONS (by Steve Hagen)
Please note: Talks #4, #5 and #6 are recommended after establishing and maintaining regular daily meditation for a few years.​
INSTRUCTIONS (by Dainin Katagiri)
posture guide
The illustrations and descriptions below are excerpted from Meditation Now or Never, by Steve Hagen.

Cross-Legged Sitting Postures
There are three options in sitting cross-legged:
Half-lotus posture, full-lotus posture or Burmese posture.

Hand-crafted meditation cushions and mats are available through Dharma Field.

Half Lotus Posture
With your knees upon the mat, bring either your left or right heel in close to your cushion, leaving your foot
directly upon the mat.Place your other foot on top of its opposite thigh. This gives you a good stable posture.
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Half-lotus posture

​
Full Lotus Posture
An even more stable and balanced posture—although one requiring more flexibility—is the full-lotus posture. Begin by placing your first foot on its opposite thigh instead of on the mat. Then place other foot on top its opposite thigh.
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Full-lotus posture

​
Burmese Posture
​As in the half-lotus posture, bring one foot in close to the cushion, but then place the second foot on the mat in front
​of the first leg rather than on its opposite thigh. Make sure that both knees are supported, and not floating above the mat.
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Burmese posture

​
Posture for Chair Sitting
​If you choose to meditate on a chair, sit with your feet comfortably close together and flat on the floor. It’s important to have your thighs nearly level with the floor—knees slightly lowered. This will maintain the lumbar curve in your spine,
giving you good back support and allowing you to breathe properly. Do not lean against the back of the chair; the base
of your spine should either not touch the back of the chair or only rest very lightly against it. The upper part of your back
should not touch the back of the chair at all.  Most chairs are sloped toward the back; unfortunately, this will cause some
slouching and make it impossible for you to assume a posture that allows you to breathe properly. You need a chair that
​does not throw you toward the back.
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Chair-sitting posture
​
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At Dharma Field we have found the Cellist Chair from Wenger Corporation to perform
beautifully as a meditation chair. We use it at our center and highly recommend it.
For information on how you may obtain this chair visit the Wenger website and search
​for Cellist Chair.

Ergonomically correct chair for meditation

​
​Kneeling (seiza) Posture
In seiza posture, kneel on the mat with a cushion between your ankles. As in all sitting postures, your knees will be
touching the mat. If this is uncomfortable, try putting a second cushion on top of the first, or consider using a kneeling
​bench (sometimes called a seiza bench).
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Kneeling (seiza) posture

​
Standing Posture
​To take the standing meditation posture, place your feet about a fist apart at the heels. Straighten up your spine.
Push the back of your head towards the ceiling until your face is vertical—facing neither downward toward the
​floor nor upward toward the ceiling.
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Standing posture

​
Hand placement
​While seated, put your hands, open and palms up, in your lap in front of you. Touch the tip of your left index finger
to the base of your right index finger just where it joins the palm. Using this as a reference point, lay the fingers of
your left hand over the corresponding of your right, palms facing upward. Gently bring your thumbs tips together
​until they barely touch.
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Detail of hand gesture while seated
​
While standing, gently make a fist with your left hand, but enclose your thumb inside. Now enclose your left fist
inside your right hand and bring your hands against your body just below your sternum. Your forearms should
​be parallel to the floor.
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Detail of hand gesture while standing
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MEDITATION
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• Sesshin
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Deepening Practice
TALKS
• Recent Talks
• Sample Commentaries by Steve Hagen
- – – –Talk Archives– – – –
    • Dharma Talks by Steve H.
    • Commentaries by Steve H.
    • Discussions by Steve Hagen
    • Dharma Talks by Norm R.
    •
Student Talks
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• Courses on CD
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Dharma Field Zen Center 
3118 West 49th Street
Minneapolis, Minnesota 55410
Office Hours: 11 am to 1 pm,
​Monday – Thursday

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​© 1999, Dharma Field Zen Center

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