Zen meditation is the Buddha's meditation technique. It is one of the most widespread meditations in the world and is the heart of Buddhist teachings.

To conduct Zen meditation we will need:

• meditation pillow;
• loose and comfortable clothing;
• alarm clock or stopwatch.

Benefits of Zen Meditation Technique:

• Teaches good concentration and focus;
• opens up wide opportunities for self-knowledge;
• gives peace, compassion and joy;
• improves health;
• increases willpower;
• allows you to increase internal energy.

Warnings for practitioners of the Zen meditation technique - in general, there are practically no warnings when practicing Zen. Only one thing needs to be mentioned - this is an emotional storm. There come periods of time (after several days or weeks of practice) when all suppressed emotions begin to rise to the surface, into our consciousness. There is no point in trying to fight them; it is better to give them the opportunity to freely exit so that our subconscious is cleansed. The result is peace, joy and clarity in life.

Techniques for performing Zen meditation:

• find a quiet and peaceful place. Place a meditation cushion and take your usual position on it;
• set your alarm to go off in 20 minutes;
• now straighten and stretch your spine up, pull your chin up a little;
• swing several times from side to side to take a stable position;
• your eyes are half-open, your gaze is unfocused and looking in front of you at the floor. You should be looking down at an angle of 45 degrees and at a distance equal to approximately 2-3 times the length of your legs. If you feel more comfortable meditating with eyes closed, then you can close them.
• put your hands on your knees and make a cosmic mudra - put right hand on your knee with your palm up. Place the fingers of your left palm on top of your right, thumbs bring both hands together, forming an oval arch;
• close your mouth, swallow your saliva, creating a slight vacuum and press your tongue against hard palate. After this there should be no more movement. You should be frozen in time;
• take 5 deep and slow breaths through your nose;
• now bring your full attention to your breathing. Spend a few minutes watching it until it becomes even and relaxed;
• from this moment you begin counting your breath. You count your inhalation as one, your exhalation as two, and continue to count your breaths until you reach ten. Then you start counting in reverse order. If at some point you get lost, then calmly, without irritation, start again from one.

Intermediate Zen Meditation Technique: Follow all steps of the basic Zen meditation technique except the last one. Here full breath and exhalation count as one, that is, you will need to do 10 full cycles of inhalation and exhalation to count to ten and also do 10 full breathing cycles to return to one. Increase the meditation time to 30-40 minutes.

Advanced Zen Meditation Technique: Follow all steps of the basic Zen meditation technique except the last one. Here you don’t need to count your breath, but simply allow the breath to “be.” Don't try to move on to this step too quickly, first learn to concentrate well. Meditation time can be increased to one hour.

The Secret of Zen Meditation: The secret of Zen does not lie in awareness of inhalation or exhalation. It lies in between these processes. It is in this place that all the secrets of the Universe are revealed, but do not try to force this pause, just continue to be zen and it will happen naturally.

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Zen is the path of solitude:
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practice yourself

Suffer yourself

Zen has nothing to do with peace or a calm mind.

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A man walks alone, with wide with open eyes, he does not depend on anyone and remains integral to himself.

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Through practice, you will learn to love yourself and be understanding of your own shortcomings.

Loving-Kindness Meditation (Metta Meditation)
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Zazen philosophy

Zazen is one of the leading methods of meditation practiced in Buddhism. Like all meditative techniques, it is aimed at achieving harmony. Its main goal is the so-called “calming of the body.”

The philosophical basis of zazen is understanding the principles of existence and achieving enlightenment through meditation. The philosophy of zazen allows you to rediscover yourself, to look at your feelings from a different perspective.

During meditation, the flow of consciousness is suspended, the sense of time and space, under which existence is hidden, is lost. This is how silence and tranquility are achieved, a sphere of serenity, the achievement and knowledge of which is the philosophical task of Zen.

The technique of zazen meditation is simple and effective, as evidenced by the many Japanese monks who practice this meditation in their temples as their only practice.

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Zazen traditions

Zazen is a traditional sitting practice of the Japanese Soto school. It is practiced in specially prepared temple premises - zendos. It is also used in combination with kinhin meditation - a meditative walk.

The session and completion of zazen is indicated by striking the bell, three strikes at the beginning and one strike at the end. The meditation begins with the traditional greeting gasse - a ritual bow of the students and the master.

In Japan, meditation halls are equipped with special straw mats on which zabuton meditation pillows are placed.

There are the following traditional positions for zazen:

• lotus position, it is called kekkafuza;
• the position of the unopened lotus - hankafuza;
• sitting cross-legged – agura;
• The classic Japanese position is seiza.

During meditation, the correct abdominal type of breathing is used, called hara. The practitioner keeps his back straight so that the spine is straight and the ears and shoulders are parallel to each other - this is one of the main principles of performing zazen.

The position of the hands is called cosmic mudra, they are folded at the waist line into a beautiful oval, the palm of the right hand is under the left palm, and the thumbs are lightly touching, as if a sheet of thin paper is inserted into them.

Modern Zazen Practice

Today, many meditative practices have confidently entered the life of European people. They have become fashionable and popular attributes for many people. For others, meditative practices have become a path of self-knowledge and self-improvement.

Zazen was no exception. A large number of people all over the world practice this meditation technique away from Japanese temples, in special yoga halls or at home.

European meditation techniques are very different from traditional ones, as they are adapted to living conditions modern man. Chairs and small pillows under the back are often used for this, which allow you to keep your spine straight throughout the entire practice, without creating discomfort that distracts you from meditation.

Zazen at home

To practice zazen at home, you will need some free time and space.

• Take a meditation position. You can use a small pad for this, or you can do without it if you prefer a standing position. Among the position options you can choose - lotus position, unopened lotus position, sitting on your knees, sitting cross-legged or standing position.
• Make a cosmic mudra with your hands. Place your hands at waist level with the palm of your left hand on top of your right and your thumbs touching each other. You should end up with an oval of the correct shape.
• Close your eyes and focus on your breathing and don't think about anything else. Slowly count each inhalation and exhalation 10 times. If your thoughts are bothering you, then “acknowledge” them and focus on your breathing again. Continue this for 10-15 minutes until your thoughts stop interfering with your counting.
• Open your eyes and stretch your limbs, this will restore blood circulation to normal.
• Gradually increase the time of meditation to an hour, the more regular your practice, the calmer you will be, and daily problems and stress will not be scary for you.
• During meditation, do not try to breathe in any special way, if it is difficult for you, breathe the way you are used to. It is better to try to conduct research on calmness and stillness, silence will help you with this.

Zazen meditation is great way take a break from the daily hustle and bustle and concentrate on your feelings and sensations, it brings harmony and tranquility.

Life without boundaries. Concentration. Meditation Zhikarentsev Vladimir Vasilievich

ZEN

My wife, coming out of the bathroom, quickly told me the following story:

- Listen, what zen just happened. I was taking a bath, you know. She lay down, soaked up, relaxed. Finally I decided that enough was enough and proceeded directly to washing. I flushed the water from the bath, soaped my body, soaped my hair and turned on the shower, but there was no water, no water coming out of the shower. I have absolute peace of mind, there is not the slightest thought that something bad is happening, that I was deceived, offended, that I am standing there soaped, no worry about what I will do in this situation. Nothing stirs within me from ordinary thoughts and emotions; I am completely motionless inside.

And a thin stream of warm water flows from the tap. I kneel down, put my head under this stream and slowly move my head, washing off the foam. And I get such pleasure from this process that I’ve probably never received from anything. Then I do the same with the body - this trickle flows through the shower if it is lowered lower. It was an indescribable pleasure.

All people at least once in their lives find themselves in situations with similar experiences, but the situations pass, and all that remains is one memory, smoke. The next time you want to try it again, it doesn't work anymore.

Why? Look straight into the mind!

Why and how is your connection with the present moment broken?

Can you see how the mind is constantly moving?

How, with what help do you separate yourself from the present moment?

Even if you find a logical answer to these questions, it will not be the answer. The answer can only be your direct experience. Look straight into yourself, into your mind!

The whole art lies in not retaining in the mind the imprints of what has been experienced. However, the mind will always do this. Therefore, one must “go crazy.”

There is the following “technique” for eating.

You take the raisin and put it on your tongue. Then for about ten to twenty minutes you “eat” it. Slowly roll it over your tongue, suck, feel the taste, explore and experience all its shades, feel the feeling that comes from her. You are completely in the highlight, it is completely in you. And after fifteen minutes you are full and beaming with pleasure!

By the way, about food. You can eat and drink anything. There are no harmful or toxic substances on Earth. They become so if they are overdosed. Even ordinary water or bread can bring you to death.

Therefore, if you, instead of reading all kinds of books about different diets, will be present when you eat, listening to yourself, and not your well-read, fearful mind, and seeing WHAT you eat and drink, then the food you eat will turn into the surest source of health.