How To Practice Zen Meditation At Home

Zen is about living in the moment. Meditation is the tool to enable you to do so. But how do you begin? The one nice thing about Zen is that it is simple in its nature. There are no books or sutras needed. There is you and your zafu (meditation pillow).

You can find a zafu online for about $65.00. I would recommend a “kapok” filled zafu for its firmness. Once you have your zafu, you are ready to begin. Find a place in your home that you can designate as your “meditation area”. Many people will burn candles and incense to create the mood. Although these things are not absolutely necessary, they do however provide more than just setting. The candles will provide a low light which is more conducive for meditating. The incense will provide one constant smell, which after a while you won’t even smell anymore, so outside smells don’t disturb your meditation.

The 2 most popular sitting positions are either “half lotus” (Indian style with both knees on ground, one foot up on the other calf) or “seiza” ( Japanese position, on your knees, sitting back on the back of the ankles.) There is of course “full lotus”, which both knees are on the ground and both feet are brought up onto each opposite calf. Sometimes called the “pretzel position” for obvious reasons. Full lotus can be difficult for most people, but you can give it a try. In the lotus position, you should sit more to the front of the zafu so your weight is falling forward. The zafu is designed to prop up your back-side so you can get your knees on the ground. In seiza, you can place the zafu vertically between your legs and sit back on it, creating a cushion in-between your back-side and your ankles.

You now will place your hands in your lap, left hand over right hand, gently touching the tips of your thumbs together. This is call a “mudra”. Your back should be straight, eyes slightly closed to prevent constant blinking, and your mouth closed. You will breath in and out through your nose. You will count from 1-10, odd numbers on inhalation, even on exhalation, to yourself.

Your objective will be to count from 1-10 reapeatedly for the allotted time, at least 15 minutes-never longer than 45 minutes, all along allowing any extraneous thoughts to simply pass by like a cloud. If you find yourself daydreaming, just stop and begin at 1 again. There is nothing wrong with thoughts, This meditation will help you concentrate and stop thoughts that aren’t necessary at that moment.

The above information is just a guidline for you to get started. There are other forms of Zen meditation also. The next key is finding a meditation instructor in your area that can help you further on your new path. Meditation teachers generally can be found where Yoga, Pilates, or martial arts are taught.

Ted Hanulak is the Sensei of the Japanese martial art of Senso-Ryu Aikijutsu. He teaches Aikijutsu and Zen meditation. Hombu Dojo (headquarters) is based out of the Aikijutsu Academy of Indianapolis http://www.aiki-jutsu.com

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March 11, 2008 | Filed Under Health and Fitness 

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