In simple terms, Zen meditation can be thought of as a means of letting go of pessimistic thoughts and just relax. In Buddhism, it is a contemplative discipline performed to achieve calmness in the mind and body. Most importantly, it assists you in your understanding of the nature of life and in receiving enlightenment.

To fully experience the positive results of Zen meditation, there are three general methods to consider:

• Concentration
• Koan Introspection
• Shikantaza

Concentration is the main emphasis in beginning your Zen meditation practice, and you can start by focusing on your breathing. Do this simply by counting the number of complete rounds of breath, an inhalation and exhalation being one round of breath. Allow your breathing be the shield to any distraction.

Another way to concentrate uses Koan Introspection. A Koan is a story, dialogue, question or statement containing aspects or qualities of enlightenment that the outer mind may not understand as easily as the intuition does.

Shikantaza or just “sitting” is a form of single-minded sitting meditation whereby you let go all thoughts of mind and body; Objects have no place.

Once you’ve chosen a method that you feel will work for you in your meditation practice, you’ll need to consider some of the common positions for Zen meditation. Do not force yourself into any position. You may wish to consult your physician before undergoing any physical poses to ensure your health and safety. Then just do the best you can or adopt a comfortable position close to any of these positions until your muscles relax and over time this becomes easier for you.

Burmese Position

At first glance the Burmese position looks like a simple cross-legged position. To refine this from the simple cross-legged pose, you need to place your feet so one is in front of the another and let them both relax on the floor. Gently direct your heels toward your pelvis, allowing your knees to rest on the floor.

Seiza Position

Seiza is the Japanese term for correct sitting. It can be achieved by kneeling on your lower legs, with your feet tucked underneath your buttocks with the toes pointed behind you.

Half-Lotus Position

The half-lotus position is the Indian-style cross-legged position, with one leg on the top of the other. To achieve this position, sit with your legs folded beneath you on the floor, lifting one leg to rest over the other, so that both legs form a triangle.

Full-Lotus Position

Seated Indian style, lift one foot and to the crook of your knee. Allow it to rest there, ensuring that the base of your knee is in an upward position. The final step you need to undertake is to bring the other foot to the other knee just like what you did on the first.

After you have chosen a comfortable Zen position for you, there are other important considerations you need to carry out:

• Keep your mouth closed, gently placing your tongue against the upper palate to lesson salivation and swallowing.
• Keep your eyes lowered by fixing them on the ground.
• Keep your chin tucked-in but always at a comfortable level for your neck.
• Keep the alignment of your body in a straight line that you imagine extending from your nose to your navel.
• Keep your torso also centrally balanced between how far it leans both forward or backward.
• Keep your hands place in a “cosmic mudra,” with the palm of your dominant hand held upward to hold the other hand, also palm upward.

Zen meditation focuses on breathing. In Zen meditation the breath is thought to be the fundamental force in one’s body. The breath and mind thus working together are considered the reality of life.

Zen meditation can be a helpful practice in relieving you from the stress and tension of your every day life, as well as a means to opening you gently and gradually to receiving more of the spiritual enlightenment you may be seeking.

Here is a video to help you adjust from any activity to a space more conducive to Zen practice.