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Mokuso

At the beginning and end of each session we should practice mokuso. We practice this in seiza position with eyes half closed and focussed on the floor about three feet (1 meter) in front of you. The back of one hand should be supported in the palm of the other. Which supports which, is open to debate, so it is basically a matter of choice.

This is a form of meditation to clear our minds before keiko. Mokuso is not full blown zazen, but a way to forget the concerns of the day and ready our minds for training. Some people concentrate on mental images such as the “dark side of the moon” or “looking beyond the mountain.” Others concentrate on correct breathing—breathing in quickly through the nose, holding the breath for as long as possible; trying to hold it down with the diaphragm; then breathing out slowly through the mouth.

I personally prefer this approach while thinking:

Shisei wo tadasu – Correct your posture

Kokyu wo tadasu – Correct your breathing

Kokoro wo tadasu – Correct your heart.