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Step 1
Perform prostrations before sacred images, during zazen ("just sitting") and whenever the act seems appropriate. According to Gan Starling, Buddhist teacher and writer, Buddhists prostrate before images displayed on altars. Do this when you enter and when you withdraw from a room. Buddhists prostrate before their teachers. During sitting meditation, many Buddhists follow their guide's lead. (See References 1) When reading sacred texts, perform prostrations even when alone. Perform prostrations in sets of three. You may do as many and for as long as you wish. Decide in advance how many you want to do.
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Step 2
Establish the proper feet and hand positions. Stand with your feet slightly spread. Keep your toes pointing to the front. Place the palms of your hands together slightly cupped. Starling describes the gesture as if you are holding one of the Three Jewels of Buddhism: the Buddha, the Dharma and the Sangha (community) (see References 1). Touch finger and thumb tips, leaving a small space open between your hands. Keep your fingers straight. Situate your hands at heart-level. As you maintain your hand configuration, raise your hands just above your head, touching the crown of your head. Then touch your hands to your brow, your throat and back to your heart (see References 1).
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Step 3
Enter into the next phase of your prostration. As you prepare to bend, separate your hands. You have not dropped the precious jewel. Rather, stop imagining that you are holding it. Bend at the waist to the floor. Starling recommends moving smoothly, without hurrying or taking too much time (see References 1).
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Step 4
Place your hands at a place in front of you that will allow you to bend forward gracefully and allow you to raise up with ease. Starling explains that you should keep your palms slightly cupped with fingers facing straight forward (see References 1). Allow your knees to touch the floor just after your hands. Form a straight line from your waist to your fingertips, face down. The five points, hands, knees and head must touch the ground in that order.
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Step 5
Arise immediately. As soon as your head touches the ground, raise up. Use your hands to push up from the floor quickly. Come to standing rest with hands returned to position before your heart chakra. When you perform Buddhist prostration, realize that you are bowing before the Three Jewels of Buddhism. Starling advises that you repeat to yourself the phrase, "Now and until Enlightenment, I prostrate to the Three Jewels" (see References 1).
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Step 6
Perform an abbreviated prostration. If you are in a large gathering or a small space, you may make a shortened prostration. Starling describes this as staying seated or standing and placing your hands as usual for prostration. The important factor is to place your attention to the meaning of the prostration. Perform an abbreviated prostration with full intent and mindfulness (see References 1).
