| A while ago a friend introduced me to the concept of | | | | term benefits, please don't expect everything to come |
| Zen philosophy. It was mentioned in passing, and I was | | | | all at once. With patience, the rewards of meditation |
| left to explore the subject on my own. At first the | | | | will gradually bring about larger changes in your life. |
| teachings of Zen appeared to be an unsolvable riddle; | | | | The only thing you should strive to anticipate is the |
| however, there was something about the paradoxical | | | | wonderful feeling of your next breath. |
| concepts of Zen that seemed to hold an inherent truth, | | | | Bring all of your attention to the next breath that will |
| though I had no idea why. | | | | bring life into your body; the next breath that will allow |
| What I did know was that Zen meditation held the key | | | | you to have the thoughts that run through your mind; |
| to the riddle. But what was the key to Zen meditation? | | | | the next breath that will allow you to enjoy time spent |
| The instructions for meditating were deceptively simple, | | | | with loved ones; the next breath that brings a pleasant |
| just focus on your breathing while seated in a | | | | sensation of joy and energy and aliveness. |
| comfortable posture. Is that it? If there was more to it, I | | | | Other than that don't anticipate anything! |
| certainly wasn't getting anything else out of those | | | | Controlling the mind - is it possible? Fighting against a |
| enigmatic Zen teachers. | | | | tide of thoughts flooding the mind can stir up feelings of |
| The truth is - much like any other skill worth mastering, | | | | frustration. |
| meditation requires time and commitment. Deeper | | | | That's completely to be expected! |
| understanding is achieved through progress. | | | | Your mind doesn't like the feeling of being out of |
| Getting started with meditation practice Here are the | | | | control. It may often try to reassert itself as the guiding |
| essential instructions for beginning meditation practice. | | | | force, bringing your attention back to its comfortable |
| There are other concerns you may have, which I'll try | | | | sense of self. |
| to address further on in the article. | | | | So acknowledge it, then go back to your breathing. |
| 1 - Set aside time in your schedule.It will be impossible | | | | Notice that the thoughts are simply passing by, |
| to sit still, and focus on the present if you have other | | | | impermanent as a cloud. They have the power to stir |
| things that you need to do. Set aside 10-20 minutes | | | | you, to incite emotions and make you want to act; |
| where you know you won't be interrupted. | | | | however, you can choose not to react to any of |
| 2 - Grab a pillow You don't need any special | | | | these things. |
| equipment for meditation practice. If you can sit | | | | How else do you expect to free yourself from the |
| somewhere comfortably, then you have everything | | | | endless cycle of thinking? If you are taking up |
| you need. Some people prefer to sit in a chair, while | | | | meditation, then you must realize how it can help you |
| others might want to invest in a zafu and zabuton. It's | | | | deal with distracting or otherwise unproductive |
| up to you. As long as you can sit for a little while | | | | thoughts. There are other ways to deal with the |
| without your limbs falling asleep, then you've chosen a | | | | problem, but I find that meditation is the most direct. |
| good spot. Make it a habit to meditate in the same | | | | Well I suppose there is always death. No feelings, no |
| spot daily. This is your happy place. | | | | perception, no problem. |
| 3 - Before sitting do a light stretch This helps to relax | | | | There will always be problems to resolve in life. |
| any tension in the body, and clears the mind; it also | | | | Thoughts about what your plans are for this weekend, |
| helps you remain comfortable for extended periods of | | | | or something that upset you a few days ago, have no |
| sitting. | | | | relevance to this present moment. These thoughts are |
| 4 - Get into a comfortable seated position As I said | | | | simply distractions that serve no productive purpose. |
| before, this one depends on you. If you are flexible | | | | As such, it's best to make the effort to let them go. If |
| then you may want to try the traditional lotus position.If | | | | a string of thoughts begin to form around a subject, |
| you have back problems, or your legs fall asleep when | | | | make yourself aware of what's happening and |
| you cross them, then you can sit on a couch or even | | | | promptly return to meditation. One of the benefits of |
| lay down. I don't recommend laying down, unless it's | | | | practicing meditation is that you will soon recognize |
| absolutely necessary. The point of meditation is not to | | | | your mental habits. |
| fall asleep. Meditation is about attaining a relaxed yet | | | | In this way meditation will help you realize the attention |
| alert state of mind, make sure your posture helps you | | | | that you are giving to your thoughts. It's only attention |
| reach this state. | | | | that brings these thoughts into creation. Once you learn |
| 5 - Now, clear your mind and focus on your breath | | | | how to focus your attention away from a wandering |
| This part is easier said than done. Something that I find | | | | mind, you will begin to notice the simple pleasure of |
| beneficial is to begin with a few deep belly breathes.If | | | | being in the present. |
| you aren't familiar with belly breathing, then I | | | | Being in the present The phrases "be here now and |
| recommend doing a bit of research. It's also called | | | | live in the moment" may be cliched, but there is a |
| diaphragmatic breathing, and it's very beneficial for you. | | | | reason they are used so often. They aptly describe |
| It can help reduce stress throughout the body and is a | | | | the state of mind you are aiming for with meditation. A |
| more efficient, natural way to breath. | | | | relaxed yet alert state is a good balance to strive for; |
| Focus on the sensations of your breath as it enters | | | | it will help you experience present awareness to its |
| the body. Feel how the air cools the nasal cavity as it | | | | fullest extent. |
| rushes into the lungs. Listen to how deep the breath | | | | Commit to the practice and try a variety of methods |
| sounds when you really pay attention to it. I know, it | | | | There are countless meditation techniques. Some will |
| can be boring, but that's kind of the point. You'll begin to | | | | work better for you than others. Don't be afraid to try |
| notice the richness of the moment as your meditation | | | | different things. |
| progresses. For now, just remind yourself how | | | | Once you find something that works stick with it. |
| beneficial the practice is and why you're doing it, then | | | | Some people will find that it's quite easy to pay |
| gently return your awareness back to the breath. | | | | attention to the breath. Others may feel fidgety, as if |
| Dealing with expectations It's not reasonable to expect | | | | their body is coursing with energy and they are unable |
| to sit down with a perfectly serene mind and have the | | | | to sit still. |
| secrets of the universe unravel before you. However, | | | | The variety of meditation techniques exist because |
| It's up to you if you want to hold such high | | | | we are all unique. Find the technique that fits your |
| expectations. Best of luck with that. | | | | particular style, then master it with every ounce of |
| Do your best to cultivate a playful attitude; it will help | | | | concentration at your disposal. |
| you avoid disappointment if you don't attain instant | | | | Here are few key points to remember: - The breath |
| clarity. | | | | and the mind are interconnected, paying attention to |
| I've found that it's much more rewarding to challenge | | | | the breath is a powerful way to focus the mind. - It's |
| the extent of my own patience. Will I allow myself the | | | | important to have an objective attitude towards |
| time to sit and relax without worrying about the | | | | thoughts and feelings that arise during meditation. |
| day-to-day drama? Can I afford to spend this time for | | | | Observe them, and let them go. - Do a body scan |
| reflection? | | | | every so often. If you feel tension, do your best to |
| I hope so. Otherwise my meditation practice would be | | | | relax that part of the body. |
| short lived. | | | | Please take all of this advice lightly. If something works |
| While short periods of meditation practice do have long | | | | for you, then use it; otherwise feel free to disregard it. |