Introduction to ZEN meditation

Zen meditation, known as "Chan (禅） in Chinese, flourished in China around 700 A.D. Since then, it has become one of the most influential schools of Buddhism, spreading to Japan, Korea, Vietnam, and now to many western countries. Zen and other forms of Buddhist meditation have been found to help calm the mind, reduce stress, anxiety, and depression, and bring peacefulness, tolerance, and other positive attributes to life. By clearing our minds and reflecting inward, we can perceive our own Buddha nature and uncover our innate wisdom and joy.

1 Posture

• Sit up straight on the meditation cushion, with the body relaxed.
• cross your legs in the lotus or half-lotus positions if you are able to do so.
• let the arms hang down naturally.
• the hands form the diamond mudra (right hand in a fist holding both thumbs, and the left hand fingers covering the right hand) and are placed near the abdomen.
• Keep the head erect with the chin slightly down.
• Lower the eyes, looking down naturally (if the eyes are wide open, you may get distracted easily; if the eyes are closed, you may become drowsy easily.)
• The mouth should wear a slight smile.

2. The Breath

• Breathe through the nose, not with the mouth.
• Breathing should be quiet, free flowing, slow, deep, and even.
• As you breathe out, start counting one, two, three, four, five, etc. As you breathe in, do not count. Keep your focus on the breath this way continuously.
• Train yourself to do this well.

3. Calming the Mind

• Just concentrate on your breathing.
• You are not judging, reflecting, or analyzing. You are simply observing the moment in which you find yourself.

4. After Sitting Meditation

• After sitting meditation, move your head, shoulders, and body slowly.
• Bub your palms together gently, and massage your face, ears,neck, body and legs.
• Take three deep breaths, each time lean the body forward and massage your legs as you breathe out slowly.
• If the legs are sore or asleep, don't stand up immediately.

5. Waling Meditation-- "wherever you go, that's where your mind is."

• Palms down. Body straight but relaxed.
• Look ahead where you will step or at the person ahead of you.
• Focus on how you are walking, where you're placing your foot. Do not think of anything else. Always stay in the present moment.