Zen Meditation
This is a Buddhist meditation and as with most of the meditative techniques the aim is to keep the focus on the breath, and if you feel that your attention or thoughts wander. Just pull them back gently to focus on the breath, in and out. I have heard so many people say that they can't do it or find it very difficult to do. It is important to be aware - that to consistently focus on the breath for even 15-20 minutes actually takes dedicated training and practise. Start with a minute - if you feel like going longer.. keep going. If you choose to stop for the day or to try again later in the day, be kind to yourself - allow yourself the time and space to develop these skills!:)
Zen meditation focus is to allow the mind to relax, and comes with some simple instructions. Before starting make sure that you will be comfortable, sitting perched on a chair, or on a cushion on the floor.If you choose to meditate lying down, you will most likely fall asleep.
Arrange your legs in a position you can maintain comfortably. The expert Buddhist will meditate in the half lotus or Lotus position, however for the less experienced, just place yourself in a position where you can be comfortable for about fifteen minutes. If you are sitting on a chair - keep your back straight, and your legs uncrossed and feet flat on the floor.
Start by taking a deep breath, exhaling fully, and then taking another deep breath and exhaling fully. If your posture is straight, your breathing will flow automatically into your lower abdomen. Breathe naturally and remove judgement of how you are breathing, or attempting to force the breathing to be a certain way.. or how you think/feel you should be breathing. Just breathe.
Keep your attention on the breath, breathing in, breathing out. If and when your attention wanders - just be aware of it, and pull your conscious thought back to the breath agian, without self recimination. You may need to do this many times - particularly in the beginning. Remain still. YOu might find in the early days that when you become aware that your thoughts have wandered away from your breath, that your body does a reflexive jerk as you become aware. Over time this will minimise and you will be able to maintain stillness of body whilst maintaining still ness of mind. Be fully present in the moment. Do your best.
At the end of each "sitting period", gently swing your body from right to left in increasing arcs. Stretch out your legs to ensure that there is full circulation in them before standing.
By making this a regular practise (even for simply 15 minutes, you will soon see the results in your physical life, of your new way of "being".
** PLEASE READ THE PAGE ON MEDITATION BEFORE STARTING ANY MEDITATIVE TECHNIQUE AND REFER TO A MEDICAL PROFESSIONAL IF NECESSARY.
Arrange your legs in a position you can maintain comfortably. The expert Buddhist will meditate in the half lotus or Lotus position, however for the less experienced, just place yourself in a position where you can be comfortable for about fifteen minutes. If you are sitting on a chair - keep your back straight, and your legs uncrossed and feet flat on the floor.
Start by taking a deep breath, exhaling fully, and then taking another deep breath and exhaling fully. If your posture is straight, your breathing will flow automatically into your lower abdomen. Breathe naturally and remove judgement of how you are breathing, or attempting to force the breathing to be a certain way.. or how you think/feel you should be breathing. Just breathe.
Keep your attention on the breath, breathing in, breathing out. If and when your attention wanders - just be aware of it, and pull your conscious thought back to the breath agian, without self recimination. You may need to do this many times - particularly in the beginning. Remain still. YOu might find in the early days that when you become aware that your thoughts have wandered away from your breath, that your body does a reflexive jerk as you become aware. Over time this will minimise and you will be able to maintain stillness of body whilst maintaining still ness of mind. Be fully present in the moment. Do your best.
At the end of each "sitting period", gently swing your body from right to left in increasing arcs. Stretch out your legs to ensure that there is full circulation in them before standing.
By making this a regular practise (even for simply 15 minutes, you will soon see the results in your physical life, of your new way of "being".
** PLEASE READ THE PAGE ON MEDITATION BEFORE STARTING ANY MEDITATIVE TECHNIQUE AND REFER TO A MEDICAL PROFESSIONAL IF NECESSARY.
NB. This meditation technique is one that has been adapted from my previous knowledge of Zen meditation techniques.