| Want to learn how to meditate like a Zen Monk? | | | | Continue this way until you reach 10. |
| Learn this easy Zen Meditation Technique to attain | | | | What will happen is you will lose your focus and |
| deep states of peace. | | | | get lost in your thinking. When this happens, just |
| Zen meditation is the path of awareness. It uses | | | | gently bring you focus back to your breathing and |
| concentration techniques to pull your attention out | | | | start counting the breaths starting with "1" again. |
| of your thinking to be present in the moment. | | | | Do this until you can easily count 10 breaths |
| The normal state of a human being is to be | | | | without getting caught up in your thinking. |
| completely identified with your thinking. So if you | | | | After you can do this for 10 breaths, do it again |
| are sitting by a pond and you are thinking about | | | | but this time we will move to a more advanced |
| having to go to work tomorrow, you are not | | | | Zen meditation technique. Count the inhale starting |
| really aware of yourself sitting by the pond, you | | | | at "1," but then on the exhale, let yourself relax |
| are more involved with work tomorrow. You are | | | | into stillness. Then count "2" on the inhale and let |
| thinking about driving to work, what your boss | | | | yourself rest in stillness on the exhale. Again, |
| might say to you, the tasks you have to perform | | | | practice this until you can count your inhales up to |
| and the worries around it, what you might have | | | | 10 without losing count. |
| for lunch etc. | | | | When you can do this, go to 20. Then 30. Then |
| All of these thoughts are very real to you. You | | | | 50. |
| could say you are living in a "dream world." | | | | Now an even more advanced Zen meditation |
| Because although you are sitting by the pond, | | | | technique. Count every other breath. So you |
| your experience is of going to work tomorrow. | | | | count "1" on the inhale, and then rest in stillness |
| You have a second or two where you are aware | | | | for the exhale. Then rest in stillness for another |
| that you are sitting by the pond and then you get | | | | inhale and exhale. And then count "2" on the next |
| lost again in your thoughts about work. | | | | inhale. Do this again until you can count to 50 |
| Thinking always takes you away from the | | | | without getting lost in your thinking. |
| present moment. So by using a simple Zen | | | | Don't beat yourself up if it is harder than you |
| meditation technique, you can learn how to bring | | | | thought. It is not something that can be perfected |
| your focus away from your thinking into the | | | | in 5 minutes. |
| present moment. | | | | Once you reach 50, you should be deep in |
| And when it comes to what is here when you | | | | meditation. You should be able to let go of the |
| are present, your experience of sitting by the | | | | counting and simply be present, allowing your |
| pond is just the tip of the iceberg. You can | | | | experience to be as it is and watching. You are no |
| experience yourself beyond the body, beyond the | | | | longer concentrating on a certain object, but |
| mind as awareness itself. What the Zen teachers | | | | witnessing your experience in the moment, |
| would call "Buddha Nature." And this experience is | | | | without trying to control it or change it in any |
| one of incredible peace and inner joy. | | | | way. |
| So to learn how to meditate using a Zen | | | | Here you allow whatever is here in the present |
| meditation technique, first find yourself sitting | | | | moment to be and you simply watch. Without |
| comfortably without back support. You do not | | | | pushing anything away, without holding on to |
| need to sit in a tough yoga position. You can | | | | anything. You watch what arises and you let it go, |
| simply sit on the edge of a chair with your back | | | | remaining present and aware. |
| straight. Your can use a rolled up towel | | | | But you can still keep your attention on your |
| underneath the base of your spine to help keep | | | | breathing if you feel the need. |
| your back straight. | | | | Eventually, you will not need to use counting. You |
| Now close your eyes and bring your attention to | | | | will learn how to meditate without needing a |
| your breath. Allow your belly to gently rise and fall | | | | technique. You will naturally rest in awareness, |
| as you breathe, as though you are breathing the | | | | free from the mind. |
| air into your belly. Do not force your breath in | | | | So now you know how to meditate using a |
| any way. Allow yourself to breathe naturally. | | | | simple yet very powerful Zen meditation |
| Now count your breaths. First silently count to | | | | technique. To make your meditation practice 10 |
| yourself "1" as you inhale and "1" as you exhale. | | | | times more effective, check out the link below. |
| Then "2" as you inhale and "2" as you exhale." | | | | |