Try to make an effort to sit every day; doing so will not only provide you with the benefits of meditation-- it will also reinforce a positive habit and build self-discipline. I've posted a beginner's guide to meditation. This, however, is a step-by-step guide to meditating in the Zen tradition. I've found this practice to be valuable in innumerable ways and I think you will too.
If you're an artist, meditation will allow for creative insight. If you're a businessperson, meditation will allow for centeredness and calmness. Above all this, meditation will teach you to practice for the sake of practicing. Have no expectations; just sit.
1. Positioning
Back straight. Head slightly bowed but mostly straight. The back is meant to be straight to allow for the diaphragm to move uninhibited so you can breathe freely. Finally, hold you hands as pictured. This is called the 'cosmic mudra'; ancient belief says the cosmic mudra focuses the breath inward. This hand position also allows you to comfortably rest your arms on the crossed knees without fidgeting. Body position is important; the body and the mind are mutually reflective. How you think shapes how you move (or stay still) and vice-versa. Ideally, you want to practice Zen meditation with a zafu and a zabuton.
A zafu is a small round sitting cushion, and a zabuton is a larger square/rectangle cushion for your entire body to sit over (both pictured above). If you feel compelled to purchase these, they'll aid your practice and posture. If not, no big deal-- it may just take you longer to adjust to being able to keep your back straight and knees crossed comfortably.
2. Breathing
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A zafu is a small round sitting cushion, and a zabuton is a larger square/rectangle cushion for your entire body to sit over (both pictured above). If you feel compelled to purchase these, they'll aid your practice and posture. If not, no big deal-- it may just take you longer to adjust to being able to keep your back straight and knees crossed comfortably.
2. Breathing
Plan on breathing very deeply. Don't hyperventilate; just breath slowly and steadily, in and out, feeling your abdomen rise and fall with each breath. Keep your mouth closed and the tongue rested against the upper mouth.
Breathe in through your nose and experience the breath in its entirety. Feel this cycle and allow the air to pass back through, exhaling through your nose.
Count your breaths. In one, out two. In three, out four, etc. Count until ten and then go back to one.
If the mind wanders-- believe me, it will-- just go back to one. Use the breathing as your anchor; even if you find you've mindlessly counted to 25, just go back to one.
Over time, you'll find yourself less and less distracted. Thoughts will not hold the same power they used to, and you'll be able to stick to the counting cycle easily. At this point, try counting in out one, in out two, etc. Again, over time, this will become second nature and will eventually be unnecessary. Then, you can just mind your breathing without counting. You'll know when you're ready to do this without distraction; the key is to not progress before you're ready. Don't get too excited and skip ahead.
Don't force thoughts away; just acknowledge them with neutrality and keep counting. Zazen isn't about repressing your thoughts; it's about stepping back from them. After a while, they'll just float by.
3. Mindset
As you continue practicing Zazen, you will experience a newfound stillness throughout the day. Mental chatter will fade away. You'll appreciate the minutia of daily life more, observing things previously left unnoticed. You will likely dwell less on petty social woes or material attachments. These are natural byproducts of meditation. But, it's important to just sit, count your breaths, and not be focused on any goal or end product.
Meditation is a process without a beginning or an end; it's simply something you do. Enjoy it and remember to just continue using your breathing as an anchor from intrusive thoughts.
