Zazen Meditation Guide
This guide provides a step-by-step introduction to Zazen, a Zen meditation technique, emphasizing correct posture, controlled breathing, and mental focus for beginners.
Step 1: Preparation
Choose a quiet space where you will not be disturbed. Wear comfortable clothing and have a cushion or chair ready for sitting.
Step 2: Position
Sit on the cushion or chair. Cross your legs comfortably in front of you if on a cushion, or plant your feet flat on the ground if on a chair.
Step 3: Posture
Straighten your back, slightly tuck in your chin, and push the crown of your head towards the ceiling to elongate your spine.
Step 4: Hands
Place your left hand on your right palm, with both palms facing upwards and thumbs lightly touching, forming an oval shape.
Step 5: Gaze
Lower your eyes and gaze softly at the ground about 2 to 3 feet in front of you, to minimize visual distractions.
Step 6: Breath
Take deep, slow breaths. Inhale from the nose and exhale gently through the mouth, keeping the breath natural and unforced.
Step 7: Mind
Allow your mind to settle. Acknowledge any thoughts that arise without attachment, and gently bring your focus back to your breath.
Step 8: Duration
Begin with 5-10 minutes of meditation, gradually increasing the duration as comfort with the practice grows.
Step 9: Conclusion
When the meditation session ends, slowly open your eyes, take a few deep breaths, and rise gradually, being mindful of your body and surroundings.
General Notes
Consistency
Practicing Zazen regularly can significantly enhance the meditation's benefits.
Post-Meditation
Spend a few minutes post-meditation to reflect on the experience and any insights that may have arisen.