Correct Zen Meditation: What You Don’t Know But Should

How To Do Zen Meditation - Instructions & Positions!

Zen meditation aka Zazen is an ancient Buddhist meditation practice that dates back to the 7th century. This practice focuses on the breath as well as the present moment. It is basically the art of studying the self. Just like other forms of meditation, Zen practice helps to combat anxiety and depression, achieve calmness, and improve concentration. Further, regular sessions will help meditators enjoy better mental and physical health. Here’s how you can start Zen meditation:

Instructions To Practice Zen Meditation

Step 1: Sit in the cross-legged position with your spine straight as well as shoulders relaxed.

Step 2: Raise your head toward the ceiling. Don’t try to tilt it forward or backward.

Step 3: Lower your eyes, looking about 3 feet ahead of you. Do not focus your gaze on a specific point. You can keep them open, closed, or even half-closed.

How To Do Zen Meditation - Instructions & Positions!
Correct Zen Meditation: What You Don’t Know But Should

Step 4: Place your both hands on your lower abdomen or lap without stressing your arms.

Step 5: Next, put your left hand over your right hand with palms facing up. Your thumbs should gently touching it each other.

Step 6: Further, start breathing in through your nose and count 1. Next, release your breath and count 2. Continue inhaling as well as exhaling until you reach 10 and start over. Meditate for about 2 minutes if you are a beginner. Over time, you can increase the time up to 30 minutes.

Step 7: Focus each breath as it passes through the process of inhaling and exhaling. Notice their natural rhythm.

Zen Meditation Positions 

Burmese Position

In this Zazen position, you sit cross-legged with your feet resting completely flat on the ground. You can engage in this position by sitting on the front of a zafu pillow with the butt up on the pillow. Your lower back may slightly curve as you sit in the Burmese position.

Seiza Position

This position is formed when you sit and kneel with your butt resting on the feet. In the Seiza position, your feet will act as a cushion. You may even use a pillow if you don’t want to stress your ankles.

Half Lotus Position

The half-lotus position will require you to place your right foot on the top of your left thigh. Your left foot should be tucked under the other leg. This position can bring discomfort to the beginners so it’s better to choose from other seating options.

Full Lotus Position

This is the most stable Zazen position. As a result, it is widely used. Here, you will keep both feet on the opposite thigh. If you have just started Zen meditation, we recommend choosing the full lotus position.

How To Do Zen Meditation - Instructions & Positions!
Correct Zen Meditation: What You Don’t Know But Should

Benefits Of Zen Meditation Practice

Zen meditation can offer you some great benefits including:

  • Stress-free mind.
  • Improved blood circulation.
  • Improved immune system.
  • Better sleep.
  • Optimal blood pressure.
  • More positivity in life.
  • Less sensitivity to pain.
  • Improved mood.
  • Improved posture.

Bottom Line

Zen Meditation is a simple meditation form that is quite easy to master. The goal of this meditation practice is to focus on your breathing while freeing your mind from worldly objects. Further, there are several positions to engage in when it comes to Zazen with full lotus position being the most comfortable one. Start with this meditation and enjoy plenty of health benefits!

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