The Beginner Guide To Zen Meditation
We all have to deal with stress from either work or school.
You can’t close your eyes to make it go away but you can find peace so you can deal with it. One technique that can offer this is called Zen meditation.
What’s Zen Meditation ?
Zen meditation is often referred to as the study of the self. It involves sitting in various postures so you are able to bring the mind and body to a peaceful and stable condition.
This happens as you focus on images and thoughts that just pop up as your heart rate slows down until you reach a reflective state of meditation.
Zen Meditation Positions
One of the best seating positions to do this is called the Burmese position. There is also the full lotus, half lotus, kneeling or “seiza” posture and sitting on a chair.
The key here is to keep your back straight so that your deep breathing will go naturally. This allows more oxygen to enter that will help cleanse and energize the body.
The buttocks must be thrust out and the chin tucked in. The hands should be placed close to the body with the left hand resting on top of the right with palms open and up. The joint of the middle fingers are resting on top of the other with the thumbs slightly touching.
Your eyes should be half closed and your head should be positioned to a 45 degree angle towards the body. Given that it is not easy to keep the eyes like this the whole time, you can try closing them first and then opening them later on. Should you get sleepy, just open them wide.
The challenging part is staying in a stationary position for 15 to 20 minutes. After you have developed a breathing pattern, you slowly relax the muscles from your face all the way down to your feet. As it slows down and oxygen enters, you should focus on positive thoughts and exhale those that are negative.
By concentrating, you are able to unite the body, mind and soul so that your mind is aware of only the present and no longer the past or the unforeseeable future.
Aside from the right posture, you should always wear loose clothing. It is not wise to practice this after a heavy meal because a full stomach usually creates discomfort which in itself is a distraction.
If you would like to learn Zen Meditation, you can read about it or better yet join a group. Once you get the hang of things, you can even buy a few accessories to make the experience a fruitful one like incense sticks, a bell or even a ringing bowl to mark the start and end of a session.
Short incense sticks burn for about 45 minutes while the longer ones are double the time. You can even use the kitchen timer since no one will be there to ring the bell to say time is up.
Zen meditation experts recommend that beginners should try for 10 minutes first until you get used to it before you decide to extend this for 20 or 30 minutes. Should your mind wander off, concentrate a little harder to focus once again on your breathing so your thoughts will settle down naturally.