A. BREATHING
1.Focus on breathing. After each expiration and inhalation the fingers slide to the next button of the mala.
2.Follow the breathing and count the steps you make with one expiration. After each expiration and inhalation the fingers slide to the next button of the mala.
3.Follow the breathing and count the steps you make with one inhalation. After each expiration and inhalation the fingers slide to the next button of the mala.
4.Follow breathing and count the steps you make with one inhalation and expiration. After each expiration and inhalation the fingers slide to the next button of the mala.
B.TEXTS
1.Recite (aloud, whispering or with the inner voice) texts: mantras, sutras and dharanis. After the text, you go to the next button of the mala. Each syllable falls on a footstep.
Dharani of Jizo. Jizo is not only the bodhisattva of the dead children, but also the bodhisattva of the pilgrim.
OM KA KA KABI SAN MA EI SOHA KA (9 SYLLABLES = 9 STEPS)
Mantra of the pure land.
The meditation of the followers of the school of the pure land recite their whole life the mantra `I take refuge to the Buddha of the pure land'. Zen practioners who recite this mantra arrive with each step in the pure land.
NA MU AMI DA BU TSU (6 SYLLABLES = 6 STEPS)
Mantra from the Heart Sutra.
This mantra of prajña-paramita is defined as the best mantra, the vivid mantra, the incomparable mantra, which stops all suffering.
GA TE GA TE PA RA GA TE PARA SAM GA TE BO DHI SVA HA (16 SYLLABLES = 16 STEPS)
Enmei Jukku Kannon Gyo.
These soetra are - just like the heart Soetra - a fixed component of the daily services in zen temples. It is the soetra of compassion with others, the dharmas and yourself. It is dedicated to sick people and dead people.
KAN ZE ON NA MU BUTSU YO BUTSU U IN YO BUTSU U EN BU PO SO EN JO RAKU GA JO CHO NEN KAN ZE ON BO NEN KAN ZE ON NEN NEN JU SHIN KI NEN NEN FU RI SHIN (42 SYLLABLES = 42 STEPS)
-Own texts. Examples: Every step is peace (5 syllables = 5 STEPS). I have arrived (4 syllables = 4 STEPS). Just walking (3 syllables = 3 STEPS). What is this? (3 syllables = 3 STEPS). Etc.
C.BREATHING AND TEXTS
Steps and breathing go together in one round of expiration and inspiration. For example: the Dharani of Jizo has 9 syllables. Exhale 5 steps and inhale 4 steps. Namu Amida Butsu has 6 syllables. Exhale 3 steps inhales 3 steps. Adapt the exercise to your own natural rhythm of breathing. The inhalation is longer than the exhalation.
THE MALA
The mala is a collar with 108 buttons. The quality must be good. The string must be strong (no cotton). The mala is carried in the hand.