How to Practice Zen Meditation

Zen meditation, also known as Zazen, has been practiced by Zen Buddhists for centuries as a way to forget the self, thus opening the mind to the oneness of the universe and achieving enlightenment. Its practice and influence has spread, and today many non-Zen Buddhists use Zazen to achieve tranquility and respite from the stresses of their daily lives.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Small pillow (known as a zafu)
• Quiet environment

Meditate Using the Zen Technique

1. Wear loose, nonrestrictive clothing.
2. Place your zafu pillow on the floor.
3. Sit down, allowing your knees to touch the floor. There are a variety of proper sitting positions endorsed by Zen practitioners that you can learn about (see Resources below). Choose the one that's most comfortable for you while still allowing for complete body stability.
4. Keep your back straight. This is essential, as it allows for maximum functionality of your diaphragm.
5. Fold your hands in the "cosmic mudra" position (see Resources below).
6. Keep your mouth closed, and press your tongue gently against your palette. This will reduce your need to swallow.
7. Breathe deeply and rhythmically.
8. Center your body gravity in your "hara," located 2 inches below your belly button.
9. Rock your body in circular arcs, decreasing the circumference with each pass. Keep your gravity centered in your hara.
10. Count the number of times you inhale and exhale. When you reach 10, go back and start at 1 again.
11. Let any thoughts that come to your mind run their course. As time goes on, external thoughts will intrude your Zen meditation less and less.
12. Practice, practice, practice. With time, your awareness will deepen and you will begin to experience the physical and psychological benefits of Zazen.
13. Purchase a straightforward introductory book on the subject of Zazen to learn more (see Resources below).

Tips & Warnings

• Specially-composed music can aid practitioners of Zen meditation with their ability to concentrate (see Resources below).
• Zen meditation can be self-taught, though it may take considerable time and effort. The costs associated with learning it, though, are minimal.
• Zen meditation should not be used as a substitute for any conditions for which you have been prescribed treatment by a health professional. Though practitioners often report heightened physical and mental health, you must consult your doctor before ceasing any medical treatments.