How To Easily Unlock Inner Peace With Zazen Meditation: Part 2
In Part 1, I described some of the benefits of practicing Zazen meditation such as attaining inner peace and finding your True Self. Here in part 2, I will discuss a simple practice of this breathing meditation.
If you are just starting out on your journey to inner peace, then this simple Zen meditation technique called Zazen will nurture your consciousness into the realms that go beyond this material world in which we so deeply enslave our minds to. This is the way to escape the conscious critical mind and find the way into a higher state of consciousness, connecting with your True Self.
In the continuous process of gaining awareness, observe how you emerge with a new sense of yourself, the way you perceive the world and a new sense of purpose in life.
Sitting in Zazen
“Sitting quietly, doing nothing, spring comes, and the grass grows by itself.” Zen Proverb
The practice of meditation should be approached the same way as any physical exercise; in a progressive manner. Don’t expect to sit for an hour in deep meditation you very first time out just as you shouldn’t expect to run 5 miles if you have never engaged in any type of physical exercise before. It takes time to build up the focus and concentration to sit for long periods of time.
Just as any improvements in health and physical appearance related to exercise are in direct correlation to the consistency of the practice, so it is with meditation. Consistency is the key. It is better to a little bit every day than for long periods sporadically over time.
The first step in the practice of Zazen meditation is to find a quiet and comfortable place where you will be free from any disturbance. Sit in a comfortable position, either on the floor or in a chair. Your aim should be to keep your spine straight and your body perpendicular to the floor. If you choose to sit on the floor, you can sit in any position which is most comfortable for you such as lotus, half lotus, Burmese or seiza (kneeling) position.
For the sake of comfort while sitting, I highly recommend using a zafu and a zabuton. If you are not familiar with these two items, a zafu is a special meditation pillow that is usually filled with kapok or buckwheat hulls and a zabuton is a thick mat that you place under a zafu that will cushion the knees.
I feel these two meditation tools are essential and will help you to maintain correct posture and provide comfort throughout your meditation session.
Another tool that you can use while meditating is a seiza bench. Some people find sitting on one of these small benches in a kneeling position called Burmese is much more comfortable that sitting.
Any way that you choose to sit, the goal is for you to feel very relaxed and be able to focus. If you choose to sit on a chair, be sure that your spine is straight and that your feet are placed flat on the floor.
Hand position in Zazen
“The tighter you squeeze, the less you have.” Zen Proverb
Your hand position is very important in the meditation process. It is recommended to place your hands in a position which is called the cosmic mudra.
Start by placing your right hand with your palm up in your lap close to your lower abdomen. Then take your left hand and place it palm up on top of your right hand. The fingers of both hands should be parallel and the middle fingers should touch at the second joint. Finally raise your thumbs and touch them together at the tips, forming an oval with your thumbs and fingers.
Head in Zazen
“Knock on the sky and Listen to the sound.” Zen Proverb
Keep your head straight, chin slightly tucked and try to stretch your neck toward the ceiling. Your eyes can either be completely closed or they can also be kept slightly open and gazing at a 45 degree angle toward the floor in front of you. Some find it easier not to doze off or daydream with the eyes in the slightly open position rather than completely closed.
I personally feel I can concentrate to a greater extent with the eyes in the fully closed position. This helps me to shut out the rest of the world and focus my attention inward.
Breathing in Zazen
“When you try to stay on the surface of the water, you sink; but when you try to sink, you float.” Zen Proverb
The breath should be observed while practicing Zazen meditation. Do not try to force your breath in a rhythm or pattern while meditating, just let the breath be. Let it happen.
Breathe through the nostrils and let the breath rise and fall similar to the tide of the ocean on a sandy beach. Concentrate on breathing with the abdomen and letting it fill with air and deflate just like a balloon.
When just starting out in meditation and focused concentration is difficult to cultivate, a good technique to use is breath counting. This will help you maintain focused concentration throughout your session without daydreaming or falling asleep.
Start by counting each breath on both the inhalation and exhalation. On your first breath in you would count “one” silently in your mind and then when your breath out you would count “two”. Count until you have reached a count of 10 and then start over.
After you have are proficient in this first phase, you can then count each inhalation and exhalation as “one”, silently counting on the exhale of the breath. Again, count up to 10 and then start over.
If at any point you lose count, simply start over from one.
After you have mastered the art of concentration then there is no need for counting. At this point you would just observe your breath, feeling the sensation of the air entering and leaving your nostrils and feeling the rise and fall of your abdomen.
The Mind in Zazen
“Be master of mind rather than mastered by mind.” Zen Proverb
The mind is like a pool of water. When the water is calm and settled, it can be as clear as glass and reflect the warm sun above like a mirror. Like this pool of water, when your mind is settled it is clear and you are connected to Source.
Throw a pebble into the pool and the water ripples and becomes murky and unsettled. Likewise, when you mind is unsettled and cluttered with negative thoughts and emotions, you are farthest from Source.
The product of Zazen meditation is a peaceful mind just like the calm pool of water that reflects the heavens above. When the mind is still and peaceful you can then connect to Source and amazing things will happen in your life.
There will be times when thoughts enter your mind while meditating. Just let them happen. They will enter and then dissipate like a puff of smoke into the air above. Keep your attention on your breathing and your mind will settle.
After Zazen
“To know and not do is not yet to know.” Zen Proverb
After your meditation session, take the time to reflect on your experience. I would recommend keeping a meditation journal and take notes on anything that you experienced while in meditation.
Do this meditation for at least ten minutes to start out with, twice a day. As you become more experienced at this technique, progressively increase the time in which you meditate, working up to 60 minutes per session.
Preferably, meditate at the start of each day and also at the end of your day to recharge your spirit. This is also helpful to alleviate your worries and get you ready to conquer the many challenges of life.
This is just the beginning of your journey to inner peace, and this simple Zazen meditation technique will surly provide the nurturing your consciousness needs to advance into the realms that go beyond this material world in which we so deeply enslave our minds to. Practice your way to escape the conscious critical mind and find the way into a higher state of consciousness, connecting with your True Self.
With this continuing process of gaining awareness, you can then emerge with a new sense of yourself, the way you perceive the world and a new sense of your purpose in life.
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