The document provides an introduction and schedule for a class on Buddhism and meditation held at Cham Shan Temple. The class will include introductions to meditation through both walking and sitting practices. It will also cover introductory topics about Buddhism including the meaning of Buddha and the first chapter of a Buddhist textbook. The schedule allocates time for the different sections and also provides a vegetarian lunch.

1. Buddhist Association of Canada Cham Shan Temple 加拿大佛教會 湛山精舍 禪修學佛入門 Introduction to Buddhism and Meditation 2011/02/19

2. Buddhist Association of Canada Cham Shan Temple ná mó fó tuó 南 無 佛 陀 Namo Buddha ná mó dá mó 南 無 達 摩 Namo Dharma ná mó sēng qié 南 無 僧 伽 Namo Sangha

3. Meditation禪修 Towards a Liberated and Enlightened Life 煩惱輕智慧長

4. References Basic Buddhist Textbook by Fang Lun Cultivation and Contemplation by Master Zhize Six Dharma Gates by Master Zhize Others, as appropriate

5. Class Arrangement 20 min - Introduction to Meditation 20 min - Practice Walking Meditation 20 min - Practice Sitting Meditation 40 min - Introduction to Buddhism 20 min - Group Discussion Vegetarian Lunch is available for attendees.

6. Walking Meditation Prepare Yourself Relax and take deep breathing深呼吸及放鬆 Let worry fall away and let go of desires放下一切煩惱 Walking in the pure land想像在淨土慢行 At peace with yourself平靜 Let smile blossom微笑

7. The Miracle of Mindfulness in Your Walking正念奇跡 When you take a long breath, you are fully aware that you are taking a long breath. You know that how many steps you take as you inhale and how many steps you take as you exhale. You know that your smile is closely connected to the serenity of your footsteps and your breathing.

8. Lotus Flower Blossoms From Your Footstep 每一步都使蓮花開花 When you are walking, you are aware of that: Your heal is up. You are lifting your foot. Your body is moving forward. You are lowering your foot. You are touching the floor with your toes. You are pressing your foot on floor.

9. The Miracle of Mindfulness in Your Walking正念奇跡 Breathing呼吸 Walking行 Counting數 Keeping a half-smile微笑 This can generate: Mindfulness正念 Concentration 專注 One-pointedness一心 Peace和平 Happiness and Appreciation.愉快感謝心

10. Sitting Meditation Prepare Yourself Blanket and cushion Loose clothing Gentle Exercise before sitting Put away all things you are planning to do Minimize all desires except for meditation

11. Meditation – 3 adjustments Adjust posture: 調身 Adjust breathing: 調息 Adjust mind: 調心

12. 7 Postures: 調身七支坐法 足支：結跏趺坐 Full/half lotus/free seat 雙單散盤，足心向上 腰脊支：脊直肩平 Spine and neck straight, back flat 背平頸直 手支：手結定印 Left palm below abdomen, right palm on the left palm, thumbs touching each other 姆指相挂 肩胛支：頂門向上 shoulder upright and head top 頭正容寬，收斂下顎 Chin withdrawn 头颈支： Head upright and neck straight 舌支：舌抵上顎 Tongue on upper jaw 兩唇輕合 目支：雙眼平視 ，半開半閉 ， 視若無睹Eyes level and natural 開合自然,

13. Adjust Breathing: 調息 Your Best Friend - Watch Closely - Mindful of Your Breathing Take a long, gentle, even soft clean breath through your nose. Exhale through your month visualizing all the dirty, toxic obstructions are drained away along. Repeat three times. Prefer long, deep, soft and calm, Inhale/Exhale through nose. 口吐濁氣。不可粗急。綿綿恣氣而出。想身分中百脈不通處。放息隨氣而出。閉口鼻納清氣。如是至三。若身息調和但一亦足。

14. Adjusting, Counting, Observing Breathing 調息, 數息, 觀息 數息 – Counting from 1 to 10 and then repeat Mindful of Abdomen Breathing 觀腹式呼吸 – Tummy 丹田 Dantain 觀鼻端呼吸 – Focus in front of Nose 眼觀鼻 鼻觀心 – Eyes contemplate on nose Nose contemplates on mind

15. Observing Your Mind Aware of breathing, counting, sensing, and smiling. Observing your thoughts without commenting. Always bring your consciousness back to the present of moment if your mind is wandering. Keep yourself always calm, relax but focusing on what you are doing. Appreciate your breathing, counting, sensing and smiling.

16. Chapter One The meaning of Buddha The term Buddha means "Awakened". As he fully comprehended the Four Noble Truths and as he arose from the slumbers of ignorance he is called a Buddha. Since he not only comprehends but also expounds the doctrine and enlightens others, He is called a Samma-Sambuddha --a Fully Enlightened One.

17. Chapter One The meaning of Buddha Buddha means awakened one. 佛是覺者 Awakening includes awareness and enlightenment. 覺有覺察和覺悟

18. Chapter One The meaning of Buddha There are three levels of awakening: Eliminate all the hindrance of seeing and thinking 見思惑 (自覺) Able to enlighten others塵沙惑 (覺他) Eliminate all ignorance無明惑 (覺滿)

19. Chapter One The meaning of Buddha AnguttaraNikaya增支部: “Monks, there is one person whose birth into this world is for the welfare and happiness of many, out of compassion for the world, for the gain and welfare and happiness of gods and humanity. Who is this one person? It is the Tathagata (如來), who is a Worthy One (世尊), A Fully Enlightened One圓滿覺悟者”

20. Chapter One The meaning of Buddha Your Reverence will be a deity? No, indeed, brahmin, a deity am I not, replied the Buddha Then Your Reverence will be a god? No indeed, brahmin, a god am I not. Then Your Reverence will be a human being? No indeed, brahmin, a human being am I not. Who, then will Your Reverence be? As a lotus, fair and lovely, By the water is not soiled. By the world am I not soiled. Therefore, brahmin, am I Buddha!

21. Chapter One The meaning of Buddha Buddha’s Awakening also means: The role that kamma plays in the Awakening is empowering. The Awakening of noble truths which are not mere social conventions, but built onto the fundamental rules of the world. Ignorance was destroyed; knowledge arose; darkness was destroyed; but require one who is heedful, ardent, and resolute. Awakening assures us that happiness comes from developing good qualities within ourselves.

22. Questions and Comments 討論 www.ChamShanTemple.org www.shengguangshi.blogspot.com ShengguangShi@hotmail.com Shengguang Shi 釋聖光 Tom Cheung 張相棠 Kam Cheung 張仁勤 Dennis Yap 葉普智