| Learning how to meditate for beginners can prove | | | | Third, let your eyes clothes and count your |
| to be a very important tool in balancing your life. | | | | breaths. It is important that you breathe from |
| People who lead busy lives find meditation to be a | | | | deep within your stomach. Draw in deep and long |
| very powerful tool in confronting their negative | | | | breathes. Count each inhalation and exhalation as |
| thoughts. At the root of most Zen teaching is | | | | one. |
| some type of meditation whether it is breath | | | | Count your breaths to yourself focusing on |
| meditation or vipassana. | | | | nothing other than your breathing. You will |
| The first step is to find a quiet place. Make sure | | | | gradually want to lengthen your inhalations as well |
| that the environment lends itself to relaxation, | | | | as your exhalations. Be mindful in making you |
| where you are free from distractions. | | | | exhalations as long as your inhalations. |
| Next start relaxing by focusing on each part of | | | | Lastly, have your mind focused on one thing. Most |
| your body separately starting from your toes. | | | | of the time this will be the sound of your breath. |
| You can be seated in the lotus position or half | | | | If you have your eyes open, concentrate on |
| lotus position. For those who cannot sit in either | | | | something about 3 feet in front of you on the |
| of these positions, you can adopt a Burmese | | | | ground. |
| sitting position with both feet knelt beneath you. | | | | In most Zen teachings, focusing on the breath will |
| Work your way up your body concentrating on | | | | lead to mindfulness and centering of the self. |
| release tension in your muscles. With practice, you | | | | Watch your thoughts. Acknowledge your thoughts |
| should quickly be able to relax your body. Do not | | | | as they pass but do not judge them. |
| force it. | | | | |