Content

• Steps
• Method 1 of 3: Get in the Right Position
• Method 2 of 3: Learn the basics
• Method 3 of 3: Gradually set the mode
• Tips

Meditation can be an invaluable stress reliever. If you are stressed and anxious for any reason, experiment with different meditation techniques. Zazen is a form of meditation that is unique to Zen Buddhism. It includes focusing on the breath and the present moment. First, find a comfortable place and a comfortable position for yourself. Start with short sessions focusing on breathing. Develop a regimen that works for you over time. At first, meditation can be difficult, since the ability to free the mind comes with practice, but in the end you will find an algorithm that will have a positive effect on you.

Steps

Method 1 of 3: Get in the Right Position

1. 1 Create a peaceful environment where you can sit. It is important to meditate in a peaceful place without distractions. Find a relatively quiet place in your home and take steps to create a relaxing environment. It depends a lot on your personal preference. Some people like to create an altar using items such as shells, stones, or flowers. Others like to light candles. Find items that will pacify you to set up a suitable place to meditate.
   • Your space will evolve naturally over time, so don't worry if it doesn't turn out perfect right away. When you start meditating regularly, you will understand what is right for you and what is not.
   SPECIALIST'S ADVICE

   

   James brown

   
   
   Meditation Teacher James Brown is a teacher of Vedic meditation, a simple and accessible form of meditation of ancient origins. Lives in the San Francisco Bay Area. To become a teacher, he completed a rigorous two-year training program with Vedic masters, including 4 months of immersion in the Himalayas. Over the years, he has trained thousands of people from San Francisco to Oslo - individually, in companies and at events.

   James brown
   Meditation teacher

   Did you know? Meditation promotes the proper functioning of the parasympathetic nervous system, which is involved in allowing your body to calm down, digest food, and sleep. When you meditate, you give this system the opportunity to do its job, that is, to help the body to rest and cleanse itself.

2. 2 Get into a stable position. The literal translation of zazen is "sitting meditation." The way you sit is very important. Most importantly, continue to feel comfortable and keep your back straight. If you need to cross your legs, for example, or use pillows to support your back, do so.
   • If you're flexible enough, try the Half Lotus (Hankafuza) or Full Lotus (Kekkafuza) pose. To take the half lotus pose, place your left leg on your right thigh and fold your right leg under your left thigh. For the full lotus pose, place each leg on the opposite hip. However, if both positions are painful for you, do not use them, as they may distract you.
3. 3 Place your head in a comfortable position. The position of the head is important for Zen meditation, as it is imperative not to do anything that strains the body. Keep your head in a position that feels natural to you and does not strain your neck. Ideally, the spine should be in line with the neck. Imagine a straight line going up your spine. Move your neck so that this imaginary line continues to cross it.
   • In addition, it can be helpful to tuck up your chin to align your spine and neck.
4. 4 Relax your jaw and facial muscles. Before you start meditating, pause for a moment and feel if the muscles in your face and jaw are tense. You may not notice tension in this area until you pay special attention to it. Try to relax your jaw and facial muscles in general before starting your meditation.
   • If your jaw is too tight, massage your face lightly with your fingers to relax the muscles.

Method 2 of 3: Learn the basics

1. 1 Breathe through your nose. In Zen meditation, the main focus is on the breath. It is important to breathe through your nose. Breathing in and out through the nose creates a cooling and warming sensation. This will make it easier for you to follow the rhythm of your breathing as you meditate.
2. 2 Concentrate on your breathing. When you start meditating, watch your breath as much as possible. Pay attention to the natural rhythm of inhalation and exhalation, the sound of the breath, and the warm and cold sensations created by the air passing through the lungs. Try to concentrate as much as possible on your breathing throughout the meditation session.
   • At first glance, this task may seem easy to you, but it is not so easy to calm the mind. Do not give up if at first it is difficult for you to concentrate on breathing. Meditation, like everything else, takes practice.
3. 3 Decide what to do with your eyes. You can keep them open, half or completely closed. For some people, it helps to focus on one point in the room. Others prefer to close their eyes. This is a matter of personal preference. Decide what to do with your eyes based on what feels most natural and peaceful to you.
   • All of this will come by trial and error. Change your mind about your eyes if you are distracted or uncomfortable. For example, if your eyes start to water when you focus on one point in the room, close them.See if it helps you concentrate better on your breath.
4. 4 Redirect your mind as it wanders. In hush, the mind can naturally wander. When you first start meditating, you will likely find yourself thinking about other things. Chances are, you will start thinking about things that you need to get done or things that happened earlier in the day. Feeling that this is happening, calmly, without tension, redirect your thoughts to the breath. Tune in to the natural ebb and flow of the breath and the sensations they create.
   • Sometimes it helps to count in and out in order to regain concentration.
5. 5 Start with a two minute meditation. Zen meditation takes some effort. If you try to meditate for too long at a very early stage, you will likely find that you cannot concentrate on the breath. Start with just two minutes of meditation at a time. As soon as you become more comfortable meditating, you can increase this time.

Method 3 of 3: Gradually set the mode

1. 1 Get a zafu or small pillow. Zafu is a pillow specially designed for Zen meditation. If you think Zen meditation is good for you, you can buy zafu online. It will make it easier for you to get into the correct position every time you meditate.
2. 2 Don't worry about immediate perfection. Beginners sometimes worry that they meditate poorly. You may find it difficult to clear your mind and focus on your breathing. Don't be discouraged or berate yourself. It is okay if meditation seems like a difficult task at first. Don't judge yourself harshly and keep exercising. Ultimately, meditation will become easier.
   • Keep in mind that even people who meditate regularly never clear their minds completely. It's okay to stop from time to time and redirect your thoughts to your breath. Do not think that if you are distracted, you are meditating in the wrong way.
3. 3 Increase your session times over time. Start with short sessions and gradually lengthen them. After you are comfortable meditating for two minutes, start adding a few more minutes each week. As a result, you will be able to meditate for longer.
   • There is no one rule for meditation. You may find very long meditations relaxing (about 25 minutes per session). But short sessions of 5-10 minutes may be enough. Experiment with different time frames until you find one that works for you.
4. 4 Go to class. It can be helpful to meditate with an instructor. Search the Internet for information on local Zen meditation lessons. Coaching sessions will help you improve your meditation technique so that it is more effective.
   • If no one conducts meditation courses in your city, look online for instructions.

Tips

• If you feel too much pain or discomfort in the starting position, do not torture yourself. Get up and try a different pose, even if you have already started meditating.