Zen Meditation How To Do and 20 Benefits

Zen Meditation

                     Zen meditation is an ancient Buddhist tradition that dates back to 7th century. “Zen” is the Japanese word and it means ‘seated meditation’. I think this is very easy type of meditation, if you are beginner at meditation, you should start from this type. Once you get perfect in Zen meditation and focusing on yourself then you should practice “ Mindfulness Meditation ” and then “ Loving Kindness Meditation ”.

Girl practicing Zen Meditation at home and teaching How to do Zen Meditation
How to practice Zen Meditation

How to do Zen Meditation ?

                 First find a place which is not too noisy and crowded, where you will not get disturbed. Second wear something comfortable clothes. Too tight cloths will distract you.

                 For meditation your posture must be comfortable and relax. Seat in comfortable posture or pose. I prefer 'Lotus pose' (Padmasana), ‘Half lotus pose’ and 'Thunder-bolt pose'(Vajrasana) for meditation. Take any Mudra (hand gesture) you like for meditation. I prefer Dhyan mudra and Gyan mudra for meditation. You can meditate sitting on the ground or chair or on Yoga Mat.

        There are 3 Zen Meditation techniques or types, which I am going to teach you.

                As you seat in comfortable posture and took mudra with your eyes closed, concentrate on your breathing or internal sound like Heart beat. Don’t chant any mantra or pray. Stop your thinking and thoughts. Focus when you are breathing – inhaling and exhaling. I Know its difficult for some people but here is the way to stop your thoughts. Just Concentrate on your breathing – inhaling and exhaling. Just inhale and each time you exhale, count one number (1) and so on. Its up-to you when to stop counting (i.e at 10 or 30). If you get distracted because of thinking or thoughts loose your count, gently come back to 1 count and restart counting from there. This is the first technique called "Observation of Breath".

               Second technique is Thoughtless Awareness. In this type of Zen meditation, it's not required to focus or concentrate on Breath and stop thinking. Instead of it, meditators learn to allow the thoughts come and flow through the mind without judging or reacting to them. Don’t judge your thoughts. Don’t give specific name to describe it or what’s the meaning of it. Don’t think about it. Just give attention. This state of mind is called as ‘Thoughtless awareness’. And That's Meditation State. The Japanese call this meditation practice "shikantaza", or “just sitting.”

               Third techniques is Intensive Group Meditation. In this type of Zen meditation, meditators regularly practice vigorous group meditation in meditation centers or temples. The Japanese call this meditation practice "Sesshin".

    “ The more you practice this type of meditation, the more focus and concentration you get.

Benefits of Zen meditation -

  1. Zen Meditation is used for reduce the stress.
  2. Zen Meditation improves Concentration and focus.
  3. The more we meditate, the less anxiety we have.
  4. For better memory.
  5. Improves Mental Health
  6. Helps in insomnia
  7. Helps in intuition - the ability to understand something instinctively, without too much efforts.
  8. Increases Positive Emotions and Decreases Negative Emotions.
  9. Helps to achieve Inner Peace And Happiness.
  10. Increases Awareness And Creativity
  11. Decreases Migraines.
  12. Increases Compassion.
  13. Helps to Reduced Materialism
  14. Improves Sense Of Self like self-esteem and self-efficacy
  15. Zen Meditation increases the Willpower
  16. Improve Physical Health - It Reduce stress which helps to lower blood pressure.
  17. Strengthens your Capacity for Empathy and emotional processing in the brain.
  18. Decreases Migraines.
  19. Makes you a more helpful person.
  20. You sleep well and wake up feeling well.

                    Note :- You can Meditate anytime - anywhere you want, try to meditate on Yoga Mat.

So these are the main 3 type of Buddhist Meditation.
   1) Mindfulness Meditation (Anapana sati)

   2) Loving Kindness Meditation (MettaMeditation)

   3) Zen Meditation (ZaZen)

                                                             Next – Sound Meditation

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