An Introduction To Zen Meditation
The Definition Of Zen Meditation
Zen Meditation is an effective tool for relief from stress and exhaustion. Rooted in Buddhist traditions from China, it simply means “concentration”, from the original Chinese word “Ch’an.”
Also known as Zazen, this type of meditation allows you to clear your thoughts, replace negative energy with the positive, and have peace of mind.
In addition to this, you might be surprised to know that there is a science behind it. By practicing Zen Meditation regularly, you can help develop the part of your brain that’s responsible for logic. This means that you will be training yourself to look at things logically, as they are, instead of reacting to stimuli which in turn, makes you think negatively and build anxiety.
Zen Meditation For Beginners
You might find it difficult to fix your attention to yourself alone at first. We live in a world that is full of distractions, we’re already so used to having them around and allowing our consciousness to easily stray from the present moment. Don’t despair. With constant and consistent practice of Zen Meditation, you will find yourself more and more able to center your mind into yourself.
Below are steps you can follow to get you started with Zen Meditation:
1. Find a quiet, comfortable sitting area
Position yourself in a spot where there will be little to no distractions (e.g. a spare room at home, an empty conference room at the office, etc.). Sit comfortably and make certain that you do not feel any tension on your lower spine.
Now, imagine there’s a rope tied to the back of your neck and it’s being pulled upward very gently. Bring your posture to that position and hold it there. Lift your shoulders for 3 seconds, release and let them go back to their original position.
2. Mind Your Hands
Once seated with a correct and comfortable posture (as mentioned above), rest your arms on your thighs. As for your hands, lay the left over the right, one on top of the other and let your thumbs slightly touch each other to form what looks like a mini-oval. Now, with your palms facing the sky, this position is known as the “cosmic mudra” which is a hand form that invites wisdom and solicitude.
3. Check Your Breathing
Breathe only through your nostrils. Inhale deeply and let the air fill your stomach. Instead of letting your chest rise and fall, you should do this with your abdomen. Each time you inhale, hold it in for a few seconds before exhaling. Do this repeatedly.
4. The Basics Of Counting
For every time you inhale (or exhale, it’s up to you) count from 1 to 10, or up to how many numbers you want. Once you hit the highest number, start from 1 again. Aside from putting your mind in a state of relaxation, this type of breathing and counting will help in training you to be patient, be aware of only the present circumstance, and have a calm attitude towards your surroundings.