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How to Begin Zen Meditation (Zazen)

Zazen is a type of meditation unique to Zen Buddhism that

functions at the heart of the practice, Zen is the Japanese
word for meditation, so Zen Buddhists could be called
"Meditation Buddhists." This article will outline how a
beginner can practice zazen, which literally means sitting
meditation.

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Steps

Get a zafu or small pillow. This is optional, depending

1 on your position and your preference.

Get a zafu or small pillow.

Get into position. The literal translation for zazen is

2 "seated meditation". So, how you sit is very important.
There are a few different positions used in zazen:

Seiza

The Burmese Position. This is the simplest position in which the legs are crossed with
both knees resting flat on the floor. One ankle is in front of the other, not over.

The Half Lotus Position (Hankafuza). This is done by placing the left foot onto the right
thigh and tucking the right leg under your left thigh.

The Full Lotus Position (Kekkafuza). This is by far the most stable of all positions. It is
done by placing each foot onto the opposite thigh. This might be slightly painful at first
but keep trying and the muscles in your legs will loosen up. It is not recommended,
however, if you have chronic knee pain.

The Kneeling Position (Seiza). Kneel with your hips resting on your ankles.

The Chair Position. It's perfectly fine to sit on a chair but it's essential that you keep
your back straight.

The Standing Position. This is helpful position, practiced in Korea and China, for

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people who cannot sit for long periods of time. Stand straight with your feet shoulder
width apart. Your heels should be slightly closer together than your big toes. Lay your
hands over your belly, right hand over left. Do not lock your knees.

Fold your hands in the cosmic mudra. This is done by

3 placing your dominant hand faced palm up, holding your
other hand also faced palm up. The thumbs are lightly
touching. This is optional; note the hands of the monk in
the introductory image.

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Sitting in full lotus position

with hands in the cosmic mudra

Begin by closing your eyes and thinking of nothing else but your breath. It is also
4 acceptable to have your eyes only half closed.

Count each inhalation and each exhalation, until you get to ten.
5

Start back at one again. If your mind wanders, which it will, acknowledge the thought and
6 then continue back counting from one again.

Continue this for about 15 minutes. When you are able to get to ten repeatedly without
7 any intruding thoughts, it's time to start counting an inhalation and an exhalation as one
rather than counting them separately. Eventually you will be able to just concentrate on the
breath and abandon the counting. For this to happen you need to practice zazen on a daily
basis.

Open your eyes and warm up your legs and arms, so as to increase your blood
8 pressure to its normal rate.

Meditate for 15 minutes for the first week and go up by 5 minutes each week until
9 you reach 45 minutes to an hour, if you can. If you practice zazen regularly and
gradually, your meditation sessions will be very relaxing and you will experience a wonderful
stillness. Don't try to make your breath be any special way, let yourself breath in any way
that is natural for you.

Explore the stillness. Zazen is more than quiet sitting and can lead to a profound
10 uncovering of hidden awareness within us. This final step is achieved by exploring the
stillness we create or discover within us through sitting. Take time to observe yourself and
the world when sitting and afterward. Use all your senses. When you acknowledge thoughts
as you sit in meditation or go about your day, observe what is acknowledged...and what
acknowledges.

Video

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How to Begin Zen Meditation (Zazen): 10 steps - wikiHow http://www.wikihow.com/Begin-Zen-Meditation-(Zazen)

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In this 10 minute video, Gudo Nishijima, an 80+ year old

Japanese Zen teacher describes how to practice zazen.

Tips

If you are feeling too much pain or discomfort in a position, don't sit through it. Get up and try a
different position.

The importance of having your back straight is to allow the diaphragm to move freely. Your
breathing in zazen becomes very, very deep.

You should try to meditate on a regular, if not daily basis.

The hand position is important. One side of the hand represents the physical plane, the other,
the spiritual plane. Putting them together reminds the practitioner that both planes need to be in
harmony. Also, the thumbs touching is a way to manage your subconscious. If you find yourself
pressing the thumbs together, then you are too stressed and need to relax. If they fall, you are
falling asleep. They should be lightly touching each other.

Things You'll Need

A zafu or cushion to sit on.

A quiet room where you are unlikely to be disturbed.
An alarm to go off after the amount of time you should be meditating for. If an alarm is used,
make sure it is a soft alarm. An abrupt, loud sound should not interrupt/terminate a meditation
session.
Comfortable loose clothing.

Related wikiHows

How to Meditate
How to Sit-During-Zen-Meditation
How to Become-a-Buddhist
How to Avoid Sabotaging Your Prayer Life
How to Become Enlightened
How to Perform Self Hypnosis

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