A third method of regulating the mind is to focus the attention on the tan-t'ien, which is a point located below the navel. The tan-t'ien is not an organ, but a center of psychic energy similar to the Indian chakras. This method is best employed when your breathing has naturally descended to the abdomen. The technique consists simply in mentally following the movements of the tan-t'ien as the abdomen moves in and out as a natural consequence of breathing. This method is more energetic than the methods of breath counting or following, and should be used only after gaining some proficiency in those methods. In any case, the method should not be forced.

General Instructions

Although the methods of tso-ch'an given above are simple and straightforward, it is best to practice them under the guidance of a teacher. Without a teacher, a meditator will not be able to correct beginner's mistakes, which if uncorrected, could lead to problems or lack of useful results.

In practicing tso-ch'an, it is important that body and mind be relaxed. If one is physically or mentally tense, trying to do tso-ch'an can be counter-productive. Sometimes certain feelings or phenomena arise while meditating. If you are relaxed, whatever symptoms arise are usually good. It can be pain, soreness, itchiness, warmth or coolness, these can all be beneficial. But in the context of tenseness, these same symptoms may indicate obstacles.

For example, despite being relaxed when doing tso-ch'an, you may sense pain in some parts of the body. Frequently, this may mean that tensions you were not aware of are benefitting from the circulation of blood and energy induced by meditation. A problem originally existing may be alleviated. On the other hand, if you are very tense while doing tso-ch'an and feel pain, the reason may be that the tension is causing the pain. So the same symptom of pain can indicate two different causes: an original problem getting better, or a new problem being created.