Getting Started with Zen Meditation

In Zen, meditation is called zazen and it differs from other forms of meditation because of its simplicity.

Zazen is single-pointed concentration that is nothing but you-yourself-and-you. Because of this, you can do it anywhere, at pretty much any time.

A quiet corner is best, and most people prefer mornings or late evening--essentially, away from as much distraction as possible.

Start with a thick pillow or even a straight-back chair, some people may like to use a zafu (thick round cushion used in Zen) or perhaps a zabuton (square pad that cushions the knees).

Choose a comfortable sitting style.

Lotus position, legs crossed with each foot resting atop the opposite thigh.

Half-lotus, only one leg crossed.

Seiza position, kneeling over a pillow or special bench.

Burmese position, legs crossed but with each ankle on the floor.

Zen meditation is not a competition, take it in steps, and remember that as with most physical activities, stretching helps.

Belly out, buttocks back, the aim is stability. Sitting correctly pitches the spine into its natural curve, keeps the chest out, the head up, chin slightly tucked in, ears in line with the shoulders and shoulders in line with the hips. To complete the zazen posture, keep the eyes open, staring without focusing at a vague spot on the floor about three feet ahead. See without seeing.

Now the hands.

The artful positioning of the hands is called a mudra in eastern traditions. In Zen meditation the mudra is an oval.

First, rest the dominant hand (most of us, the right hand) palm up on your lap, rest the left hand, also palm up, lightly on the right hand. The knuckles should be aligned. Finish by forming an oval with the thumbs, the tips barely touching one another, as if just holding thin paper.

This cosmic mudra is actually a bridge between the outer and the inner, and reflects quite accurately the state of the sitter. A taut oval is the sign of concentration. When concentration sags, so does the mudra.

The breathing technique.

 Counting the breath is the first, and sometimes lifelong technique of Zen meditation. You probably though you knew how to count to ten; mastered so long ago who can remember, but beginning meditators will be surprised at how quickly the way is lost.

Once settled, mudra in place, begin by counting each inhalation and exhalation up to ten. Don't be surprised if you get distracted, the mind untamed by Zen is often called a "wild horse" or "monkey mind". We are thinking and chattering to ourselves, the trick is not to try to stop our thoughts--impossible--but to let them go and return to the breath. It should be deep, slow, easy, and regular--in through the nose and down to the abdomen, and when you lose track of where you are, just come back to one.

Calm, Contemplative and Serene.

Zen-tastic Gifts

Copyright. 2007