On our quest for personal development, we must not just hope or believe that we are good; we must actually do good. Modern science confirms that behavioral modification is a necessary requisite to actualizing the positive changes we seek. This is the basis of cognitive behavioral therapy, for example, which is currently a popular approach in mind-body health.

But long before Western psychology discovered the priority of behavioral modification, Siddhartha Gautama (the historical Buddha) advocated the same strategy to improve our personal and social lives. At the Center for Pragmatic Buddhism, like all Buddhist traditions, practice (action) is central. We hope to provide a foundation here for you to begin developing a practice of your own. Please read the information listed below, and contact our Monastic Director, Jim Eubanks, at jim.eubanks@gmail.com if you have any questions along the way.

Incense offering

The offering of incense prior to meditation practice (zazen) symbolizes one's committment to practice, as well as an overt desire for the fruits of one's practice to benefit all persons. While there are a number of historical and contemporary reasons for using incense, we will focus here only on the use of incense at the Center for Pragmatic Buddhism.

At CPB, we conclude practice by saying, "May the fruits of our practice extend to all living beings." This is similar to the traditional "dedication of merit" in Buddhism, and is meant to reaffirm that our personal development is also a hope for social betterment; by working to refine and cultivate ourselves, we enhance our capacity to help others and do good in society as a whole. Offering incense prior to each formal practice in Pragmatic Buddhism is an important reminder of the personal and social nature of our practice.

Incense are powerful aromatherapy agents that can facilitate the meditative experience in some scientifically proven ways. Numerous receptors in the nose (olfactory receptors) send neurological responses to the limbic system, a vital region of the brain where memory is formed from emotional responses. Whether you perceive it or not, information gathered by smell is "emotional" in nature. When the aromatic agents from the incense land on these receptors in the nose, they form a specific memory of the experience. Since we offer incense during meditative practice, the type of memories formed facilitate a quicker and deeper meditative experience each time that same smell is perceived. Additionally, research continues to demonstrate that many of the scents used in incense also elicit a calming effect on the nervous system in their own right.

Bell meditation

This meditation may be performed alone or in a group setting. The leader strikes a “ching” (Chinese bowl bell), and the audible sound of the bell is focused on entirely by the practitioners. The practitioner’s mind should follow the sound from its initial pronounced strike to its fading away into quietude. After the sound is extinguished fully, the leader strikes the bell again, and this is continued to comfort and benefit. Download our bell meditation MP3 file.

Altruism and Dependent Origination

"Meditation on Altruism" is very similar to practices that help the practitioner cultivate a deeper sense of compassion. In Pragmatic Buddhism, our central focus is on the understanding and applying the implications of causality (dependent origination)--the process through which all things arise and pass away. Because our world is causally connected, our experiences are characterized by interconnectivity and interdependence. It is from this insight that we learn to appreciate both self and other, and see all things as meaningfully connected to one another. If we focus on the implications of dependent origination and see its pragmatic function (that is, connecting all things through the causal chain), "altruism" best describes the result of mature Pragmatic Buddhist ethics. Altruism is the practice of selflessness as it relates to the welfare of all people, and emerges not as an emotional response (as "compassion" implies), but one that arises from a deep understanding of dependent origination as applied to the realm of sentient beings.

The Method

Sit as you normally would, with a comfortable and centered posture (see the "Zazen" section for specific instructions). Make a concerted effort to relax deeply and fully, absorbing the sentiment that you "are an expression of the Universe." Now proceed to slowly and deliberately connect yourself--through your thoughts--to your family and those who are closest to you. Think of all aspects that connect you to these people: genetics, memories, experiences, love, etc. Also think of the mundane levels of your connection, like sharing food during meals, living in the same house, traveling together, enjoying good company, etc. Now extend this practice to strangers, and gradually, to all of humanity. Think of how your clothes are made by persons you have never met, but whose efforts are necessary for your basic daily needs. Think of your food, and electricity, and all of the various resources you depend on for your livelihood. Think of the oxygen and water that sustains you, and how these basic human resources are shared by all people around the globe. Now extend this altruistic exercise to animals, and the environment. End once you have fully connected yourself to all things in this Universe. Your altruistic hand is now extended.

This particular technique will not only develop an understanding of altruism as a natural conclusion of dependent origination, but it will allow you to gain a powerful level of control over your thoughts, an essential step for positive personal development.

Guided meditation - Progressive Relaxation

Overview: This meditation is a guided meditation that is good for persons who have excessive anxiety and are unable to focus on their own accord. The leader instructs the meditator in visualization methods to relax each part of the body individually, and then holistically. Begin in proper meditative posture. Be sure to center and appropriate displacement of body weight into the legs. The emphasis is whole body relaxation from the shoulders. The progressive relaxation exercise begins with the upper extremities at the shoulder, relaxing your shoulders completely. Allow the musculature to soften and release its tension. Let the stress dissolve. The process is repeated slowly to the arms, elbows, forearms, hands and fingers. Then move to the lower extremities. Begin at the hips, and then move to the thighs, knees, legs, feet and toes. Finally contine to relax the entire body from the center (below and behind the navel). Then allow 5 minutes of silence. Download our Guided meditation MP3 file.

Below are the steps that you will be guided through on the Progressive Relaxation meditation file above.

1. Begin in proper meditative posture.

2. Bring your awareness to your center. Notice how you are grounded and calm.

3. Relax your abdomen completely, and allow your lungs to expand naturally toward your center. Relax your shoulders completely. Allow the musculature to soften and release its tension. Let the stress dissolve and breathe.

4. Relax your arms and elbows. Relax your forearms and hands and breathe.

5. Relax your face and eyes. Now relax your neck muscles and breathe.

6. Notice the deep calm.

7. Relax your upper back and your lower back and breathe.

8. Now relax your hips and thighs and knees and breathe.

9. Relax your legs and feet and your toes and breathe.

10. You are at peace.