8 Zen meditation techniques for you to follow

Zen meditation techniques

  

Zen meditation is a Buddhist form of meditation, which is performed in a still and seated posture with an aim to attain the peaceful state of mind. This meditation technique derives its name from the word Zen, which is one of the major Buddhism philosophies. Having emerged as a different sect of Buddhism, Zen has been traced back to China in the 7th Century B.C and Zen Meditation has a long history of practice. It is said that Buddha used to be in a seated meditation posture during his days of enlightenment and since then, this meditation practice has continued for two thousand five hundred years.

 

 

 

Also known as Zazen, Zen Meditation techniques reveal the methodologies of getting rid of all worldly thoughts and burdens that cause stress.

 

Let us go through the rejuvenating Zen meditation techniques that are outlined as follows:

 

 

 

1. Find a comfortable ambience and sit on the forward third of a chair or a cushion on the floor.
2. Now take a straight body posture and extend your spine. Stay naturally upright and maintain a balance in the lower abdomen. Push your lower back a little forward, open your chest and tuck your chin in slightly. Keep the head upright and do not lean forward or backward. Sway your body gently from left to right in decreasing arcs until you naturally come to a point of stillness on your cushion.
3. Keep your eyes on the floor while maintaining a 45-degree angle, neither fully opened nor closed and stare about 3 to 4 feet in front of your body. If the eyes are closed, you may want to start to daydream or visualize things. If your eyes are open, your mind will scatter.
4. Keep your lips and teeth together with your tongue resting against the roof of your mouth.
5. Place your hands on your lap where your right palm is up and your left hand rests on your right hand. Besides, your thumb tips should be lightly touching to form a vertical oval. This is the mudra of Zazen. Rest this mudra with the blade of your hands against your abdomen, a few inches below the navel, harmonising your own centre of gravity with the mudra.
6. Take a deep breath and exhale completely and continue doing it. Let your breath come into its natural flow.
7. Maintain concentration on your breath. If you lose it, bring it back to the breath again and again or as many times necessary.
8. Practice this Zen Meditation technique daily for at least ten to fifteen minutes.

While initiating the technique, you concentrate on your mind so that it stays away from wandering thoughts. After a period of time, your heart rate slows down and your breathing becomes shallow. As a result, you enter a reflective meditative state. The regular practice of this art enables contemplation and you can achieve a strengthened synergy, connecting your mind, body and soul.

During the practice, you naturally do not think about the past or the future. You are not concerned about your usual tasks like how to get your work done etc. You do not have any kind of ruminations to ponder over. So, if you want to achieve tranquillity of mind and want to stay away from disturbance of daily life, practice Zen meditation on a regular basis and your life will be cheerful forever.