Zazen Meditation

Another Wonderful Technique and a unique one where it is done with your eyes open 

One of the most popular techniques from "Zen Mind, Beginner's Mind" by Shunryu Suzuki is Zazen (Seated Meditation). This technique is fundamental to Zen practice and is accessible to beginners.

Here are some other techniques you might like to try as well 

• Mind Clearing Technique from “The Monk who sold his Ferrari” 
• The 5 minute Mind-Body Scan 
• Compassionate Meditation Technique 
• Shikantaza Meditation - for seasoned Zen Practitioners
• Observing your Inner Voice 
• The Practise of Letting Go 
• RAIN Practice to deal with difficult emotions

Zazen (Seated Meditation) Technique

Step-by-Step Guide:

1. Find a Quiet Space:

   • Choose a quiet place where you won’t be disturbed.

2. Prepare a Cushion (Zafu):

   • Use a cushion to sit on, ensuring your hips are slightly higher than your knees. This helps maintain proper posture. You can also sit on a chair if sitting on the floor is uncomfortable.

3. Assume the Posture:

   • Cross-legged position (Full or Half Lotus): Sit with your legs crossed. If the Full Lotus position (both feet on opposite thighs) is difficult, try the Half Lotus (one foot on the opposite thigh and the other foot under the opposite thigh) or simply cross your legs comfortably.
   • Hands Position (Mudra): Place your hands in the cosmic mudra. Rest your dominant hand in your lap, palm facing up. Place your other hand on top, also palm up. Touch the tips of your thumbs lightly together, forming an oval shape.
   • Back and Head: Keep your back straight and your head tilted slightly downward. Your ears should be in line with your shoulders, and your nose should be in line with your navel.

4. Eyes Open:

   • Unlike many other forms of meditation, Zazen is practiced with the eyes open. Gaze softly downward at a 45-degree angle, keeping your eyes half-open without focusing on anything in particular.

5. Focus on Your Breath:

   • Pay attention to your breath. Breathe naturally through your nose. Focus on the sensation of your breath as it enters and leaves your nostrils or on the rise and fall of your abdomen.

6. Count Your Breaths (Optional for Beginners):

   • To help maintain focus, count each breath. Count "one" for the first exhale, "two" for the next exhale, and so on, up to ten. Then start again from one. If your mind wanders, gently bring it back to your breath and start counting again from one.

7. Observe Your Thoughts:

   • As you meditate, thoughts will naturally arise. Instead of trying to suppress them, observe them without attachment. Let them come and go, like clouds passing through the sky, and gently return your focus to your breath.

8. Duration:

   • Start with short sessions of 5-10 minutes and gradually increase the duration as you become more comfortable with the practice.

9. End the Session:

   • When you are ready to end your session, bring your hands together in a prayer position and bow slightly. Take a moment to appreciate the practice before slowly standing up.

Tips for Practice:

• Regularity: Practice Zazen regularly, preferably at the same time each day, to build a consistent habit.
• Patience: Be patient with yourself. It’s normal for your mind to wander, especially as a beginner. Gently bring your focus back to your breath each time.
• Comfort: Ensure you are comfortable, but also maintain the discipline of the posture. Adjust your position as needed to avoid discomfort.

By practicing Zazen regularly, you can cultivate a calm and focused mind, developing greater awareness and presence in your daily life.