How to Do Zen Meditation (Zazen) And What Are Its Benefits?

Zen meditation, also known as Zazen, is a form of meditation that originated in Zen Buddhism. It involves sitting in a specific posture and focusing on the breath or a particular point of concentration.

Zazen Meditation is actually an ancient Buddhist tradition that dates back to the 7th century, corresponding to the Tang dynasty. From its origins in China, it spread to Japan, Korea, and other Asian regions where it thrived continuously.

The Japanese term Zen is actually a derivative of Ch’an which is a Chinese word, and it translates to Dhyana which is an Indian term.

It means meditation or concentration. It is a traditional Buddhist practice and discipline that is practiced by both beginners and seasoned meditators.

One of the major benefits of this particular form of meditation is that it offers insight into how actually the mind works. Like other forms of Buddhist meditation, its practice can benefit people in a plethora of ways that includes coping with depression as well as anxiety issues.

Its deepest purpose is spiritual since the Zen meditation practice uncovers the workability as well as innate clarity of the mind.

Also, Read –OM Meditation

Steps to Do Zen Meditation Techniques

1. Preparation

The entire meditative process is very simple, and it mainly focuses on stillness and posture. You should find a well-lit room with quite a comfortable temperature. Just take a meditation chair, also known as Zafu, traditionally, and place it on the floor or mat where you will sit. The cushion makes sure that your hips are elevated above the floor or mat, and the knees should face downwards towards the floor. Make sure that you wear loose, comfortable, and airy clothing, and then sit on the cushion in Half Lotus Pose or Full Lotus Pose called Padmasana.

2. Sit Right

In the case of a Full Lotus pose, you should place both of the feet on your opposite thighs, on each side. In the case of the Half Lotus pose you can place any of your ankles on the opposite thigh. In case you are comfortable sitting, take a kneeling position Vajrasana or sit on a backless bench. However, the sitting position is often recommended. Ensure that your back is upright and erect. Keep your body duly balanced, and it shouldn’t be too much tensed or relaxed.

3. Hand Posture

Your hands should form particular yoga mudras. In order to do so, allow your palms to actually face upward and then keep the right hand on your left hand. After doing this, get both of your thumbs’ tips to touch each other that forms a nearly straight line. Keep this hand formation intact and now place your wrists on the thighs with the inner edges of the hands against your stomach. Never allow your hand to get distorted as it is actually an indicator of the stability of the mind. In case you are allowing the hands to loosen the mudra, your mind isn’t actually concentration enough on this particular posture.

4. EyeSight

In the case of Zen meditation, your eyes aren’t completely closed. Partially closed eyes actually assist you in staying alert as well as avoid drowsiness. You should keep your eyes half closed and then direct the gaze diagonally lower, that faces the ground. You don’t actually have to focus on anything. It is recommended that you sit in front of a wall in order to avoid distractions.

5. Correct Breathing

The most crucial aspect of this form of meditation is breathing. Ensure that your mouth duly shut while you practice it. You should only breathe through your nose. The inhalation should happen naturally, and you should concentrate on exhaling. Try to find a rhythmic pattern and then try to follow it. Ensure that you keep a count of the total number of breaths in order to increase your awareness.

6. Setting Your Mind

As you actually sit in this meditative positive and then breathe, the thoughts which are buried deeper into the unconscious mind will certainly resurface and start playing in your head. Don’t allow those thoughts to break your concentration as it will affect you more. Allow them to pass just like a flowing river.

In order to make this process quite easier, it is recommended that you pay special attention to posture as well as breathing in case your mind actually wavers. It will achieve the same and assist you with quiet meditation. As you practice Zen, the feelings are kept lessening, and the mind will start to become restful.

12 Zen Meditation Benefits

1. For Zen mediators, meditation actually involves observing as well as letting go all the thoughts along with feelings that arise in the stream of the mind. It also develops insight into the nature of mind and body. It focuses on relaxation as well as stress relief. It tackles various deep-rooted issues and different general life questions to which people often lack answers. It achieves this by practice and intuition instead of logic and study. It is famously described as a special transmission outside the entire teachings and isn’t established upon any word or letters.
2. Different schools of Zen practice the particular sitting meditation known a Zazen where the mediator has to sit upright and then follow the breath. In this case, the movement of the breath is within the belly. Few schools of Zen even practice with Koans which are a special type of spiritual riddle and is presented by the Zen teacher to the student in order to assist them to overcome their limited rational mind and help them to glimpse the entire trust beyond the inherent rationality.
3. Instead of providing temporary solutions to problems of life, Zen looks to address the various core issues. This practice points to the entire true cause of dissatisfaction and unhappiness that people often experience and shifts the focus in a particular way which brings true understanding.
4. The true happened doesn’t lie in fame or wealth. It lies within our mind and body. Like different genuine and well-established spiritual paths, Buddhism actually teaches about the more you actually give to others, the more you will gain. It also increases awareness of appreciation of the little gifts that life actually provides us with all of them contained within the present moment. As the compassion and concern for others increases, it leads to personal fulfillment.
5. Stress reduction: Zen meditation is highly effective in reducing stress and promoting relaxation. By focusing on the breath and letting go of thoughts, it helps calm the mind and release tension, leading to a sense of inner peace and tranquility.
6. Improved mental clarity and focus: Regular practice of Zen meditation can enhance mental clarity, concentration, and focus. It trains the mind to be present and attentive, allowing you to become more aware of your thoughts and emotions without getting carried away by them.
7. Emotional stability: Zen meditation cultivates emotional stability and resilience. By observing thoughts and feelings without judgment, you develop a greater capacity to detach from negative emotions, reducing their impact on your overall well-being.
8. Enhanced self-awareness: Through regular practice, Zen meditation helps develop self-awareness and introspection. It allows you to observe your thoughts, emotions, and patterns of behavior, leading to a deeper understanding of yourself and your relationship with the world.
9. Increased mindfulness: Mindfulness is a fundamental aspect of Zazen Meditation. By practicing being fully present in the moment, you can bring mindfulness into your daily life. This enables you to savor the present moment, experience life more fully, and develop a greater appreciation for simple pleasures.
10. Physical health benefits: Zazen Meditation has been associated with numerous physical health benefits. It can lower blood pressure, reduce the risk of heart disease, boost the immune system, and alleviate chronic pain. Additionally, the deep relaxation and focus attained through meditation can improve sleep quality.
11. Cultivation of compassion and empathy: Zazen Meditation fosters qualities of compassion and empathy towards oneself and others. As you develop a deeper understanding of the interconnectedness of all beings, you may find yourself becoming more compassionate, kind, and understanding in your interactions with others.
12. Spiritual growth: For those seeking spiritual growth and enlightenment, Zen meditation can be a powerful tool. It provides a path to direct experience and insight into the nature of existence, helping individuals transcend the limitations of the ego and connect with a deeper sense of being.

Conclusion

On each day, Zen meditation trains your mind to achieve calmness. Zen meditators are also able to easily reflect with more creativity and better focus. It improves physical health too. People who practice Zazen often find that this meditation lowers their blood pressure, reduces stress and anxiety, improves their immune systems, and helps in getting more restorative sleep. Zen meditation is truly a great form of meditation that is especially recommended for people with high-stress jobs and for students.