Spiritual Cultivation and Movement
Are quiet sitting and visualization meditation the same? Can beginners visualize immediately?
English translation draft · Based on the Chinese article. This is not a word-for-word translation approved by Master Shengyuan.
In teaching I distinguish the two: quiet sitting emphasizes stillness, while visualization meditation emphasizes thought. Beginners first relax, focus on breathing and settle. Without stable sitting fundamentals, do not rush to visualize deities, light or elaborate scenes.
During quiet sitting, relax the body and attend to inhaling and exhaling. Visualization adds images, such as a Bodhisattva radiating light or a desired accomplishment. Both appear as closed-eyed sitting but involve different practice. Stable sitting before further visualization is safer.
After an argument, you may sit to calm down yet continually replay insults and grow angrier. The body sits while the mind circles emotions without settling. Following those thoughts can trap you further.
A friend who attended a related course visualized apologizing to and embracing the mother after an argument. Feeling reconciled brought tears, but on returning home the mother still scolded. A peaceful mental image differs from actually addressing the relationship. Imaginary completion does not resolve the event.
Even if light, sounds or other sensations appear, do not keep chasing them. I do not call all perception false; some may be real. The present focus is calm. Letting sensations pass prevents expecting another scene every time and eventually sitting only for perceptions.
If thoughts remain scattered, do not force it. I have suggested sleep or rest to restore alertness first. Care for yourself, then return to breathing and gradual calm. You need not force visions or pursue powers.
This is Sheng Zhen Men’s experience-based teaching. I also bless people whose different methods bring good results. Distinguishing sitting and movement helps beginners understand the task, not declares every other teaching wrong.
With gentle swaying forward, backward or sideways, return attention to breath. Larger movements, hand signs or stepping should be raised for discussion about changing the task. Do not claim stillness while following every movement and image, or assign attainment from motion alone.
Withdrawing external senses reminds us to return attention, not literally stop hearing or smelling. Focus between breaths and temporarily stop following outside matters rather than force the senses to cease. Many beginner thoughts are common and need not make you declare failure.