Zen meditation is the practice of sitting in preparation of calming your body and mind and opening yourself up to discovering insight into the nature of your being In Zen meditation a certain amount of awareness is placed on posture. Stability in the body will create stability in the mind. When you meditate you can sit in a cross-legged posture on two pillows. You can place the pillows so that your back will remain straight throughout the meditation. If you are flexible then you may want to try the full or half-lotus position so that there is as little movement as possible. One of the most stable ways to meditate is to do so on a zafu or zabuton (The zafu is a traditional Zen Buddhist meditation cushion. This round cushion is typically made from silk or cotton material consisting of two round pieces (top and bottom) and a strip of pleated fabric which wraps around the outside of the cushion.) . If you plan to practice regularly then it may benefit you to get one, but it’s not entirely necessary. Regardless of what position you choose be wary of tension. You may become aware of certain muscles exert effort to balance the position you’re in. If this happens then you need to ease the tension and relax those muscles. Another posture that you can try which is a more balanced posture is to rock back and forth slightly, find your center, and settle in.
Listen to ZEN meditation music here
If you would like to see what it is like to practice Zen Meditation, Here are some simple steps to get you started. Now close your mind to thought and images and, after a some time, your heart rate will slow, your breathing will become shallow, and you will pass into a reflective meditative state.
1. Breath in and then breath out
2. Be aware of when your in and out breathes become deep, you will feel peaceful at this point
3. When you breath in, think about your body, when you breath out, relax each part of your body, one part at a time, starting at the shoulders
4. When you breath in, you calm your body parts that are known to you in that moment, when you breath out, you feel compassion for all of the needs of your body
5. Relax the facial muscles, one at a time, and you send a half-smile to all parts of the body
6. Tune in to your body and relax any muscles that are still tense
7. When you breath in, you think about joy, the joy of being alive, the joy of breathing, the joy of seeing, the joy of hearing
8. Go back to being with your in breath and your out breath so you are back in the present
9. Steady your sitting position as at this point, you are the master of your mind and body.
