Rob Explaining the exercises

The word koan is defined as a paradox to be meditated upon that is used to train Zen Buddhist monks to abandon ultimate dependence on reason and to force them into gaining sudden intuitive enlightenment. When I was learning my sitting meditation practice, my teacher would give me a small riddle to occupy my very busy monkey mind in order for me to focus better.

Classic koans are “what is the sound of one-hand clapping?”, “does a tree make a sound in a forest if it falls and one is there to hear it?” or my favorite, “How do you drink chai (tea) from an empty cup?”

In this exercise, your koan is “what does my ideal life look like?” If you have a regular meditation practice, please assume your preferred position and engage. However, if you’re new to meditation, I would offer the following simple setup.

1. Find a quiet and safe space where you can comfortably sit for 15 to 30 minutes
2. Silence your electronic devices.
3. Set your alarm for a period of time where you can stay in position. I would recommend ten or fifteen minutes to start.
4. Fold your hands onto your lap or thighs
5. Close your eyes.
6. Breathe in through your mouth and out through your nose.
7. Breathe in and out. Repeat your breath. Pay attention.
8. Ask yourself the question, “What does my ideal life look like?”

Sit in silence until your alarm goes off.