How To Practice Zen Meditation - Benefits and Impact

 

Meditation can be a very effective way to de-stress. Experimenting with meditation if you're feeling stressed can assist. Zen Buddhism has its own kind of meditation known as zazen. It entails concentrating on the breath and keeping present in the moment.

The question arises "What Happens When You Meditate in Zen"? Zen meditation is regarded as a "open-monitoring meditation" because it makes use of monitoring skills. These monitoring skills are changed into reflexive awareness, which is characterised by a broad range of attention and a lack of focus on a single item.

Zen meditation entails a greater awareness of one's own internal and external processes. Zen meditation practitioners try to broaden their attentional scope to include the flow of perceptions, thoughts, emotions, and subjective awareness.

Find a comfortable area and position to begin practising Zen meditation. 

Try focusing on your breath for a few minutes. Develop a regimen that works for you over time. Meditation can be challenging at first since clearing the mind takes practise, but you'll eventually find a meditation regimen that works for you.

STEP 1 : Start with Basic Practicing

A) Inhale deeply through your nose.

The breath is emphasised heavily in Zen meditation. Breathing via your nose is crucial. As you breathe in and out through your nose, you will experience a cooling and warming feeling. This can make it easier to meditate by following the rhythm of your breathing.

B) Concentrate on your breathing.

When you first start meditating, pay attention to your breath as much as possible. Although it may appear simple, quieting the mind is a difficult task. If you find it difficult to focus on your breath at first, don't give up. Meditation, like anything else, requires time and effort to master.

• Pay attention to your natural in-and-out rhythm, the sound of your breathing, and the warm and cool feelings that air flowing through your lungs provides. Throughout your meditation sessions, try to be as mindful of your breathing as possible.

C) Make a decision about what to do with your eyes. 

It will take some trial and error to get this right. If you become distracted or uneasy, change what you're doing with your eyes. Close your eyes if your eyes start to water when you're concentrating on a single place in the room. Check to see if this helps you focus more on your breathing.

• You have the option of keeping your eyes open, half-closed, or entirely closed. Some people feel that focusing their eyes on a particular location in the room is beneficial. 
• Others prefer to keep their eyes closed. This is purely a matter of personal taste. Choose your eye movement based on what seems most natural and relaxing to you.

D) When your mind wanders, redirect it.

When you're sitting in stillness, it's natural for your mind to wander. You will find yourself thinking about other things when you first begin meditating.

• You'll begin to recall errands you need to go or events from earlier in the day. 
• When you notice this, gently bring your attention back to your breathing. Pay attention to the ebb and flow of your breaths, as well as the sensations they produce.

E) Begin by meditating for two minutes.

Meditation in the Zen tradition necessitates some effort. You may find yourself unable to focus on your breathing if you try to meditate for too long too soon. Begin by meditating for about two minutes at a time. 

• You can gradually extend the time you spend meditating to 10 or 25 minutes as you get more comfortable.

STEP 2 : Position Yourself Properly

A) Make a comfortable sitting area.

It's essential to meditate in a peaceful, distraction-free environment. Locate a relatively peaceful area in your home and take steps to create a soothing environment. This is mostly a matter of personal taste. Some people enjoy creating altars out of seashells, stones, or flowers. Others take pleasure in lighting candles.

• To create the ideal meditation environment, gather objects that you find relaxing.

B) Make sure you're in a secure place.

"Situated or Seated Meditation" is the literal translation of zazen. It's crucial to sit in a certain way. The most important thing is to stay comfortable and maintain a straight back. If you need to do something like cross your legs or prop your back up with pillows, do so.

• Try the half Lotus Position (Hankafuza) or the Full Lotus Position (Hankafuza) if you have a lot of flexibility (Kekkafuza). 
• Place your left foot on your right thigh and tuck your right leg beneath your left thigh to perform the Half Lotus. Each foot is placed on the opposite thigh in the Full Lotus.
• However, if either position is unpleasant, avoid utilising it because it can be distracting.

C) Make sure your head is in a comfortable position.

For Zen meditation, the posture of your head is critical, as it is critical that you do not put any strain on your body. Hold your head in a natural position that does not put tension on your neck. Your spine and neck should ideally be aligned. 

• Consider tracing a straight line up your spine. Move your neck such that this imagined line runs the length of it.
• Your spine and neck will be better aligned if you tuck your chin in.

D) Relax the muscles in your jaw and face.

Before you start meditating, take a moment to notice any tightness in your jaw and facial muscles. You may not be aware of the tension in your jaw unless you pay close attention to it. 

• Before you begin meditating, use your fingers to relax your jaw and facial muscles in general.

STEP 3 : Getting Used to a Routine

A) Purchase a zafu, or little pillow.

A zafu pillow is a special pillow made for Zen meditation. You can buy a zafu pillow online if you find Zen meditation to be beneficial to you. 

• This will make it easier for you to get into the proper position each time you meditate.

B) Don't be concerned about perfection right away.

Beginners often worry that they aren't good at meditating. It may be tough for you to empty your mind and concentrate on your breathing. Don't get frustrated or down on yourself. It's very natural for meditation to be challenging at first. 

• Allow yourself some leeway and continue to practise. Meditating will get easier over time.
• Many Zen masters know that the safest approach is to replace all wandering thoughts in one's mind with a single, powerful thought - (Sukhvat-vyha).

C) With time, you can increase the number of sessions you have.

Begin with small sessions and work your way up. After you've gotten used to meditating in short bursts, gradually increase the time you spend meditating each week. You'll eventually be able to meditate for extended lengths of time.

• When it comes to meditation, there is no one-size-fits-all solution. Long meditation sessions, such as those lasting 25 minutes, may help you relax.
• However, you may find that short sessions of five to ten minutes are adequate. 
• Experiment with various time frames until you discover one that works for you.

D) Attend lessons.

Meditation with the support of an instructor can be beneficial. Look online to discover if there are any Zen meditation classes available in your region. This can aid in the improvement of your meditation practise, making Zen meditation more effective for you.

• Look for guided routines online if you can't find a class in your region.

Benefits of Zen Meditation :

Meditation has a wide range of physical, cognitive, social, spiritual, and emotional health advantages, according to research.

• Meditation, of course, can be a fantastic stress reliever, which is why so many people seek it out in the first place.
• Many of the benefits of Zen meditation are likely to be the same as those of other styles of meditation, although much of the research on meditation hasn't discriminated between them.

The Impact on the Brain

Scientists have been studying the effects of meditation on the mind and body for years. Zen meditation practise and its effects on the brain have piqued people's interest. In a 2008 study, researchers compared 12 persons who had been practising Zen meditation for more than three years with 12 people who had never done so. 

Everyone in the study had their brains scanned and was instructed to concentrate on their breathing. On occasion, they were asked to tell the difference between a real word and a nonsense word on a computer screen. Then they were told to concentrate on their breathing once more.

Zen training activated a collection of brain regions known as the "default network," according to the scans. Wandering brains are tied to the default network.

Are You a Good Fit for Zen Meditation?

When it comes to meditation, it's crucial to figure out which method is ideal for you. Zen meditation does not necessarily turn out to be a favourite, according to research. In fact, it's often near the bottom of the to-do list.

In a 2012 study, college students spent seven days over the course of four weeks practising a specific style of meditation. They were asked to rank the meditation practises in order of personal preference at the end of the study. Vipassana (mindfulness) and Mantra meditation received significantly more votes than Zen and Qigong Visualization.

Final Thoughts

It's crucial to enjoy your meditation practise in order to keep it going for a long period. If Zen meditation doesn't work for you, don't rule out other forms of meditation. Try a different type until you discover one that suits you best.

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People also ask

Q1. How do you do Zen meditation?

People usually sit in the lotus position—or sit with their legs crossed—during Zen meditation and focus their attention inward. While some practitioners say this step is accomplished by counting breaths—generally from one to 10—others say there is no counting involved.

Q2. Can you practice Zen alone?

As others have said the Soto Zen tradition may be practiced alone but at the risk of missing the point. Obtaining the understanding of the Buddha is possible without teacher or student on any path you choose. In all cases and all times and everywhere the teaching is total and complete as it is.

Q3. How do I start being Zen?

• Close your eyes. 
• Count to 10. 
• Take deep breaths with a mantra. 
• Do something silly. 
• Walk or bike instead of driving. 
• Curate your morning routine.
• Take a five-minute pause (dhyana).
• Set reminders for “NOW.”

Q4. What are the 5 types of Zen?

• Position.
• Bompu Zen.
• Gedo Zen.
• Shojo Zen.
• Daijo Zen.
• Saijojo Zen.

Q5. What is Zen in simple words?

The definition of zen is slang for feeling peaceful and relaxed. An example of zen as an adjective is to have a zen experience, how you feel during a day at the spa.

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