Date: 03/16/2024 03/17/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
The Three Foundations of Practice: Body, Breath, and Mind
The foundation of spiritual practice rests on harmonizing the body, breath, and mind—allowing the body to settle, the breath to flow naturally, and the mind to become clear.
1. Body: The Physical Ground of Practice
1.The body is the base upon which all practice rests.
Without bodily stability, the mind easily becomes restless; without physical relaxation, awareness becomes difficult.
2.Upright posture
Whether sitting, walking meditation, or daily actions, keeping the spine straight and the body relaxed creates natural energy flow.
3.A relaxed body leads to a calm mind
When the body is tense, the mind tightens; when the body softens, the mind softens.
4.Awareness rooted in bodily sensations
Noticing the body is one of the fastest ways to bring attention back to the present moment.
2. Breath: The Bridge Between Body and Mind
1.Breath is the most immediate connection between the physical and mental states.
The masters say: “Regulating the body is good, but regulating the breath is better; regulating the mind is best.”
Breath is the doorway to the mind.
2.Natural, unforced breathing
The breath in practice is not contrived but quietly observed as it rises and falls.
3.Calm breath, calm mind
When the breath becomes smooth and gentle, the waves of the mind naturally settle.
4.Breath as an anchor for awareness
When the mind wanders, returning to the breath is the simplest and most effective method of grounding.
3. Mind: The True Core of Practice
1.Body is the foundation, breath is the bridge, and the ultimate goal is the mind.
Practice aims to free the mind from distraction, attachment, and agitation, returning it to clarity and presence.
2.The mind is originally pure
Zen describes the mind as a bright mirror—a practice is simply polishing away the dust.
3.Observing the rise and fall of thoughts
Emotions and thoughts never stop arising; practice allows us to witness them without being swept away.
4.Resting the mind in the present moment
Neither the past nor the future is real—only the present can hold the mind steadily.
4.The Integration of Body, Breath, and Mind
When the body is unstable, the breath is unsettled; when the breath is unsettled, the mind scatters.
When the body relaxes, the breath smooths; when the breath smooths, the mind becomes still.
When all three harmonize, deep tranquility and insight naturally arise.
Ultimately, the body is the vessel, the breath is the bridge, and the mind is the source.
From body to breath, from breath to mind, from mind to calmness—this is the stable and universal path of practice.
Conclusion
When the Three Are Harmonized, Practice Blossoms Naturally.
Spiritual cultivation is not distant or difficult.It begins simply with caring for the body, breath, and mind.
When these three foundations are balanced, wisdom and freedom naturally unfold.
