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http://www.UrbanDharma.org
...Buddhism for Urban America
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The
Urban Dharma Newsletter...
June 9, 2003
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In
This Issue:
1.
New UrbanDharma eMail address
3.
Children Get a Yen for Zen ...By Karyn Hsiao
4. A Few Sample Meditations for Young People
5. How should I teach Buddhism to my children?
6. Temple/Center/Website- of the Week:
Mountain Spirit Center
7.
Book Review: Meditating With Children: The Art of Concentration
and Centering: A Workbook on New Educational Methods Using Meditation
...by Deborah, Ph.D. Rozman
-------------------------------
1.
Urban Dharma has a new eMail address:
UrbanDharma@ispwest.com
-and- email.list@urbandharma.org
3. Children Get a Yen for Zen ...By
Karyn Hsiao, The Salt Lake Tribune
http://www.sltrib.com/2003/Jun/06022003/utah/62306.asp
Nine-year-old
Keenan Barrow practices meditation during a children's Sunday
session at the Kanzeon Zen Center in Salt Lake City. The group
now has about a half-dozen regulars, ages 1 to 13.
Silence
settles on Keenan Barrow as he sits in a meditative position
with his palms folded together in his lap. He appears to have
no trouble drawing smooth, deep breaths.
Of
course, Barrow doesn't have the typical worries of a mortgage,
job or bills to push out of his mind.
He's
9.
"I
like meditating, and it's not that hard," he says matter-of-factly,
his fingers toying with a round yin-yang charm dangling from
his neck. "You just pick a spot on the floor to look at
and concentrate on breathing instead of what you're going to
do today."
It
was Barrow's enthusiasm for meditating that inspired his mother,
Jacque, to begin a free program for children at Utah's Kanzeon
Zen Center, 1280 E. South Temple in Salt Lake City.
"At
first, Keenan just wanted me to teach him about meditating and
Zen Buddhism at home on Sundays," says Jacque Barrow. "But
I volunteered to do it at the Zen center to include other children
who might see their parents meditating at home and want to learn
more."
So
from 10 a.m. to 11:30 a.m. on Sundays, Jacque Barrow strikes
a gong to gather the group of children -- which now boasts a
half-dozen regulars, ages 1 to 13 -- around her. Together, they
sit on round cushions, called zafu in Japanese, and flat, square
mats called zabuton.
The
more supple children sit in the lotus position, with legs crossed
and heels resting on their thighs, while others simply straddle
the zafu. The room's volume plummets as the five- to 10-minute
meditation session begins with arm stretches, three deep breaths
and three rings of the gong.
"When
you have a group of 10 children, including really young ones,
it gets so quiet, it seems almost unnatural," says Jacque
Barrow, who also supplements the morning with snack time, stories
of the Buddha and field trips to a neighboring park.
Daniel
Doen Silberberg, the Zen center's chief executive, admits that
meditation in Western Buddhism largely has been geared toward
adults, and its introduction to children is a recent development.
"Maybe
children are already in more of a state of meditation to begin
with," says Silberberg.
"Meditation
is not sitting on your butt, which you can do at the movies
or a ball game. It's looking into your own mind, and children
probably can do that in a more playful, natural manner than
adults."
Silberberg
adds that many parents appreciate Jacque Barrow's program because
it allows them to attend the center's Sunday lessons without
being distracted.
Michelle
Royer agrees as she collects son Maya, 2, and chats with friends
at the Zen Center before heading home.
"Maya's
probably too young to really meditate, but this is a great introduction
for him," says Royer. "And as a single mother, it's
wonderful to know someone is watching my child while I'm learning
and meditating."
Besides,
says Royer, "it's not easy to find a baby sitter on a Sunday
morning in Salt Lake City."
4. A Few Sample Meditations for Young People ...www.BuddhaMind.info
http://www.BuddhaMind.info
Here
are a few sample meditations from various sources on the web.
They were not difficult to find and there must be many more
available. Until you are confident at developing a theme or
idea 'on the fly' it might be easiest to try reading one or
two of these. They have not been edited. Certainly they will
give you a few ideas.
------------------------------------------------------------------------
All
right now, it is time for you to enter deep within your heart.
This is your home. All the colors of the rainbow.
Take a deep breath in…and breath the fresh air from the
highest of mountains, from the most peaceful of gardens…and
when you let your breath out, let all the worries and pain go…
This way you have more room to enjoy your life. Take a
deep breath in… then out…….In….. and
then out…..
Going
to use the symbol of the circle to bring you into this peaceful
place within yourself… and this circle is a circle of
light. Maybe even one of the colors of the rainbow or
all of the them… and this circle is bringing you a great
feeling in your body and mind. You are like a shining
star, and when you learn something, your star shines even brighter.
Picture in your mind’s eye … a garden or even see
the word written. Garden. You may walk around this
garden and find there are many beautiful blooming flowers.
There are also many seeds there to be cared for so that they
will grow too and bloom like all the other flowers in the garden.
To keep the garden clean you may want to pull out the weeds
of what no longer is growing… and replace them with the
new seeds…you may want to revisit this garden every time
you go within your special space, and then… when you leave
the circle that brings you to the quiet time, you can still
remember your quiet space and understand what it is used for
in many ways. You will find the more you think about it
you remember how it feels to have positive thoughts words and
actions… and how meaningful that is… Remembering
you are always being looked out for. You are always being
looked after… Anything that you set your mind to do, it
can be done.
Feel
and see the blue light going in and around your entire body.
Through your feet… through your legs… through your
stomach… through your back, through your arms, legs, neck,
shoulders, and face. All around you. Top, bottom,
sides, behind and before you. Blue. The light of
the angels always with you. You can even remind yourself
of this blue light that cleans your body and mind at anytime.
Using the color blue to take you out of the state of meditation
now… and as you close , when you come back up out of meditation,
you will only be open for positive thoughts words and actions.
Blue. Eyes open and wide awake. Blue.
------------------------------------------------------------------------
Let's
go on an adventure!
But,
instead of rushing out the front door, let's go on an adventure
within, to a beautiful place inside, in our thoughts...
Lying
on the bed or soft carpet, or the lawn or beach in warm weather,
stretch out on your back as a starfish. Close your eyes, let
your body go limp as a Raggedy Ann or Andy doll, while counting
to 10 in your mind.
Lying
so still and relaxed, keeping your eyes closed, walk through
the inner doorway in your mind onto the beach, on a warm sunny
day.
In
your mind, just feel yourself standing still for a moment looking
around, seeing the waves wash against the shoreline in their
regular rhythms, over and over again.
While
watching the regular pattern of the waves, just breathe in and
out, evenly in and out, over and over again.
Watch
the waves, while breathing evenly, in and out.
Enjoy
the relaxed feeling in your own body that is lying so limply
on the bed or carpet. Feel whole and comfortable in your resting
body and mind.
When
enough time has passed, begin to come back to your everyday
active self. Stretch out those limp arms and legs, take a deep
breath, sit up.
Do
you feel your new energy, all set and ready to go again?!
*
* *
My
dear friends, take time for this little restful timeout whenever
you need it.
When
you are swamped with homework, when you've had an argument,
take time to find the place of rest within yourself, as you
deeply relax your body like the limp Raggedy Ann or Andy doll.
And
perhaps, when you get up and become active again, some new ideas
will come to solve problems.
This
is true for all your life to come. Even as a teenager, and adult.
Meditation,
quiet time, with a relaxed body and beautiful thoughts is a
natural way to make space for problem solving, and moving in
the right direction.
------------------------------------------------------------------------
Find
a quiet place to sit down for awhile. A place where you can
be left alone with no interruptions.
Get
comfortable-wiggle around, cross your legs and put your hands
in your lap. I promise you this will only take a few minutes
and you're going to have fun.
Take
a big breath and blow it out really noisy.
Do
it again and again. That's one way to breathe.
Now,
let's try another.
Take
a deep breath but slowly- now let the air out slowly and quietly.
Do
this again and again.
Keep
breathing this way. This kind of breathing is calmer and will
help you during this exercise we call meditation.
Breathe
in slowly.
Breathe
out slowly.
While
you are doing this look around your quiet place. Look at the
things you see right in front of you. See everything. Now, without
moving, glance to your side. What else do you see? The other
side. What's there?
Now,
close your eyes.
How's
your breathing?
Still
slow, still deep. Just think about that.
Slow,-deep,
quiet.
Don't
open your eyes but try to picture your place. See in your mind
what was actually in front of you. What do you remember? What
colors were there? What do you see in your mind as you glance
to your right side and your left side?
After
a few minutes of imagining the things in your place open your
eyes and look again. Did you think of most of the things or
only a few? It doesn't matter. Today was one way. The next time
you try this it will be different. But, do try to notice the
differences. Pay attention.
When
you do this several times you will start to notice what you
are seeing around you throughout your day. Make a game of it.
What color
are
the walls in your classroom? What color shirt did your friends
have on
yesterday"
Did you notice how many bikes were at the playground?
The
more you notice, the more you know.
------------------------------------------------------------------------
This
exercise is a very special one. It's all about you and how you
talk to yourself. This is a really good thing to do and to share
so tell your family and friends about it too. We should all
talk to ourselves about being special.
Let's
sit quietly again. This time I want you to shake your head real
fast and make a funny noise as you push out all the air that
is inside of you.
Shake
your arms out too. Now be still.
Give
one last push through your mouth to get rid of all the air.
Close
your eyes and calmly -- breathe. No matter what you are feeling
at this moment, I want you to put a smile on your face. Keep
it there while you think about your breathing, about relaxing
and about keeping your eyes closed.
Choose
to ignore any ideas that come to your mind about what has happened
already today or what is going to happen later.
As
those ideas try to come back to your thoughts just make up your
mind to think about your breathing.
Gradually
one thought will come to you. Let it have a place in your mind.
"I
like myself".
Let
that idea spread through your whole body. Feel it deep inside.
You may sense a warm glow inside yourself. Feel it again.
"I
like myself."
"I
like myself."
Repeat
these few words that came to your mind.
Tomorrow
the sense that comes may be:
"I
am happy"
or
"I can learn my spelling words"
or
I will try to be nice to my little sister"
or
"I will stay calm when I feel upset"
or
"I can be more confident".
Everyday
take time to touch inside your own heart and soul to find the
secret message you need to give to yourself. They're your feelings.
They're real.
It's
a gift you can give to yourself and you deserve it.
------------------------------------------------------------------------
This
is going to be very quick but also very quiet. And, it's going
to be fun.
You
may not want to right now, but I want you to lie down.
Start
out by paying attention to your breathing. Right now, are you
breathing fast? Are your breaths shallow? That's fine, but I
want you to try to slow it down.
Close
your eyes and take a few deep breaths.
Blow
all the air out.
Now,
do that again and again.
I
bet you feel calmer. Just think about your breathing, eyes still
closed.
Think
about your feet. Pull your toes up toward your face as tightly
as you can. Move to your legs; make them as stiff and straight
as you can.
Now
your stomach. Squeeze it in.
Put
your arms by your sides- make them straight and stiff too. Keep
them tightly next to your body. Make fists with your hands.
Tight, tight fists.
Clinch
your teeth, squeeze your eyes closed. Every bit of you is tight,
tight, tight. Hold still.
Now,
soften your eyes. They may flutter. Let your mouth open slightly.
Open your hands, let your arms go limp, your stomach is soft.
Your
legs fall to the side. Your feet hang loosely open. Your whole
body is now fully relaxed.
Your
breathing is still slow and steady and you are completely at
ease. Just stay there gently breathing- resting your body.
You
may fall asleep for awhile. Notice how nice it feels to be so
calm and quiet.
You
can feel this way whenever you want. You can practice first
tightening all your body parts and then letting them go. You
can do this before you go to bed at night. You can do this just
because you want to feel peaceful.
This
is a gift you can give yourself.
So,
do it.
And
maybe teach your Mom and Dad to do it too.
------------------------------------------------------------------------
We're
going to learn this here on the computer, but I hope you will
soon do it first thing in the morning before you even get out
of bed. We can all benefit from this delightful exercise so
tell your family about it too.
As
you awaken, take a deep breath- stretch if you feel like it
and put a smile on your face. If you've opened your eyes, close
them again.
Feel
the warmth under your covers. Say to yourself:
"I
feel the softness of the sheets against my skin."
"I feel the fresh air coming in through the open window."
"I
smell the grass."
"I
hear the birds."
"I
smell bacon."
"I
hear the traffic."
The
garbage truck is backing up.
A
train goes by.
The
floor creaks as someone walks outside your room.
The
clock is ticking by your head.
What
else do you notice?
What
always happens first thing in the morning?
What
can you be sure of because of what you notice? If you hear rain
you know you'll need a raincoat this morning. If the air is
chilly through your
window
you'll need a jacket. The birds are much livelier in the Spring.
Smelling
bacon makes you hungry. Someone is up cooking already.
Certain
things always happen. You can count on them. They make you feel
safe.
They
remind you of how good you feel about you. What a wonderful
way to start your day. Good morning!
------------------------------------------------------------------------
Choose
a place to sit down for a few minutes. This is going to become
a special place for you where you can be quiet, be alone, be
comfortable and you're going to like it that way.
Now
that you're sitting quietly practice your slow quiet breathing.
Think about your breathing and try to ignore other thoughts
that come to your mind. You can think about that later. Anything
that comes to mind is for later. Close your eyes.
Breathe
in through your nose – out through your mouth.
In…
out.
In…
out.
Start
to notice what you feel. If your in a chair, does the material
scratch your skin? Is it soft or hard.
You
feel an itch on your nose. Don't scratch it, just feel it.
Your
shoes are tied too tight.
Feel
the breeze coming in through the window. Or, feel the heat on
your back as the sun shines through the window.
Does
your stomach feel full or empty?
Is
your mouth dry?
These
sensations will become so big because you are focusing on them.
Pay attention to them. Try to just feel.
Don't
shift to ease the scratchy material against your skin.
Don't
move out of the sun.
Just
let them be.
These
feelings are real. They will go away later when you move but
right now
just
stay put and feel them.
What
else do you feel?
Today
you feel happy. Maybe the other day you were sad.
Do
you like being alone or does it feel lonely?
Do
you feel good about yourself right now? You did well in school
today; that feels good. Last week someone was mean to you; that
felt scary.
Pay
attention to how you feel. What made you feel that way?
What
do you call the feelings. Try to name them. Where in your body
do you feel funny or good when you have these different emotions?
Now,
put all the good feelings right inside of you. I bet you're
smiling. I bet you feel like you do when you get a big hug.
You can feel this way anytime.
Just
remember what makes you feel good about yourself and how it
makes you feel inside.
Give
your self a hug!
5. How should I teach Buddhism to my children?
http://www.accesstoinsight.org/bfaq.html#kids
The
Buddha's advice to parents is straightforward: help your children
become generous, virtuous, responsible, skilled, and self-sufficient
adults. Teaching Buddhism to one's children does not
mean giving them long lectures about dependent co-arising, or
forcing them to memorize the Buddha's lists of the eightfold
this, the ten such-and-suches, the seventeen so-and-sos. It
simply means giving them the basic skills they'll need in order
to find true happiness. The rest will take care of itself.
The
single most important lesson parents can convey to their children
is that every action has consequences. Each moment presents
us with an opportunity, and it is up to us to choose how we
want to think, speak, or act. It is these choices that eventually
determine our happiness. This is the essence of kamma, the basic
law of cause and effect that underlies the Dhamma. It also happens
to be the message behind one of the few recorded teachings the
Buddha gave to his only child, Rahula. This sutta -- the Ambalatthikarahulovada
Sutta (MN 61) -- offers parents some important clues about teaching
Dhamma to young children -- in terms of both the content
of what to teach and the method to use.
In
this sutta the Buddha reprimands the seven year old Rahula for
telling a small lie. The content of the Buddha's lesson
here is clear and simple: it concerns right speech, and helping
Rahula keep himself true to the fundamental principles of virtue.
There are several noteworthy aspects to the Buddha's method.
First, by artfully drawing comparisons to an everyday utensil
(in this case, a water dipper), the Buddha makes his point in
vivid and age-appropriate language that Rahula can easily understand.
Second, the Buddha doesn't launch into a long-winded abstract
lecture on the nature of kamma, but instead keeps the lesson
focused on the immediate issue at hand: choosing your actions
carefully. Third, although the five precepts do indeed constitute
the fundamental framework for moral conduct, the Buddha does
not mention them here -- presumably because some of the precepts
(concerning sexuality and using intoxicants) are simply not
relevant to most seven year olds. (Perhaps the Buddha had more
to say about the precepts by the time Rahula was a teenager.)
Fourth, the Buddha keeps Rahula engaged during the lesson by
asking him simple questions; this is no dry, soporific lecture.
And finally, the Buddha takes advantage of the opportunity presented
by this "teaching moment" to expand into deeper territory,
to explain to Rahula the importance of reflecting inwardly before,
during, and after performing an action of any sort -- whether
of body, speech, or mind. The Buddha thus places Rahula's original
small misdeed into a much broader context, transforming it into
a lesson of deep and lasting significance.
Although
most of us who are parents can only dream of teaching our children
as consciously and effectively as the Buddha did, we can still
learn from his example. But before we can translate his example
into action, there is one crucial point to recognize: the Buddha's
instructions to his son were given by someone who really knew
what he was talking about; Rahula's teacher was someone who
truly practiced what he preached, a role model par excellence.
So the message is clear: if we hope to instruct our children
about matters concerning the path of Dhamma, we had better be
sure that we ourselves are practicing on that path. If you extol
the virtues of skillful qualities such as generosity, truthfulness,
and patience, but your children only see you being stingy, overhear
you telling lies, or see you losing your temper, then your message
will be lost. Of course, you need not have perfected the Dhamma
in order to instruct your children, but for your instruction
to carry any weight your children must be able to witness firsthand
that you are earnestly striving to put these same teachings
into practice yourself. And if you can inspire them by your
example and give them the skills they need to know to live in
tune with the Dhamma, then you've given them a rare gift indeed:
The
wise hope for a child
of heightened or similar birth,
not for one
of lowered birth,
a disgrace to the family.
These children in the world,
lay followers,
consummate in virtue, conviction;
generous, free from stinginess,
shine forth in any gathering
like the moon
when
freed from a cloud. [Iti 74]
If
you're looking for books to read to (or with) a younger child,
I recommend the series of colorfully illustrated Jataka story
books published by Dharma Press. These books (in the "Jataka
Tales Series") recount stories of the Buddha's former lives.
They are suitable for children under 10, and are available from
» Dharma Publishing (2910 San Pablo Avenue, Berkeley,
CA 94702, USA).
Notes:
1.
Seven years after leaving his home and family to begin his spiritual
quest, Siddhattha Gotama -- now the Buddha -- returned on the
first of several visits to his family to teach them Dhamma.
The only suttas that record the Buddha's instructions to his
son Rahula are these: MN 61 (Rahula is 7 years old), in which
the Buddha explains the importance of self-reflection before,
during, and after performing any action; MN 62 (age 18), in
which the Buddha teaches him breath meditation; MN 147 (age
20, just after his ordination as a bhikkhu), in which the Buddha
queries him about impermanence, and Rahula thereby becomes an
arahant (this sutta is identical to SN XXXV.121); SN XXII.91
(= SN XVIII.21) and SN XXII.92 (= SN XVIII.22), in which the
Buddha answers his questions about uprooting I-making and conceit;
and Sn II.11, in which the Buddha praises to him the virtues
of the homeless life.
2.
The Jataka, or "Birth Stories", is a book in the Khuddaka
Nikaya that recounts tales of the Buddha's former lives prior
to his final rebirth as Siddhattha Gotama. In previous lives
he was born a human, or a bird, or a monkey, etc., and each
life he devoted to strengthening a wholesome quality. So one
Jataka story might be about developing patience, another about
developing generosity, and so on.
6. Mountain Spirit Center
http://www.mountainspiritcenter.net/Index.htm
8400
Juniper Way, Tehachapi California, 93561-9315,
Phone-
661-822-7776
eMail-
Info@MountainSpiritCenter.net
Mountain
Spirit Center is a Zen Temple located in the Tehachapi Mountains,
two hours north of Los Angeles. The temple was founded by Mu
Ryang Sunim, an American monk and student of Korean Zen Master
Seung Sahn.
Every
Sunday at 11AM, there is a Buddhist service, including chanting,
meditation, and a talk, followed by lunch. Everyone is welcome.
Short
(2-3 days) Zen meditation retreats are held the second weekend
of each month. Some prior retreat experience is suggested.
Please call for more information and reservations.
7. Meditating With Children: The Art of Concentration and Centering:
A Workbook on New Educational Methods Using Meditation
...by Deborah, Ph.D. Rozman
http://www.amazon.com/exec/obidos/ASIN/0932040527/wwwkusalaorg-20/
Amazon.com-
Reviewer: A reader from USA... Rozman teaches children to center
in the heart, which puts them in touch with the depth of their
own being. By using the heart as the primary focus for centerning
and concentration, children balance their mental, physical,
and emotional natures, self-esteem expands, decision-making
skills improve, and the ability to concentrate increases. Guided
imagery, yoga, creative fantasy, movement, psychology, and love
are used to give form to the inner spiritual qualities inherent
in youth, resulting in happier, more caring children who may
communicate the truth of their hearts.
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