be still and know Zen meditation"
This is a Zen monk’s meditation practice. If you just sit still & be empty, you
will be doing Zen meditation. The main thing is how to be still and empty from
Zen meditation is the technique which gradually takes us to the state of
absolute stillness and emptiness. However it takes some time to master it.
Nevertheless, it is one of the most easiest and effective meditation techniques.
Before starting Zen meditation it is essential to understand some important
things about our mind. Our brain is the physiological associate of our mind-body
consciousness. It consists of two aspects - left and right. Each of these gives
rise to different creative urges in us. The left brain function takes care of
logic, theology, philosophy, math and science, etc. All thought process happens
in this left brain, whereas the right brain function gives rise to music, art,
painting, love & other emotions. The right brain function immensely facilitates
the process of meditation. Right brain function does not think. Instead it
feels. It is deeply related to the source of infinite creativity. In Zen
meditation we'll use our right brain to make our mind-body free of thoughts.
Sit in cross-legged easy-pose/Sukhasana or another cross-legged sitting posture
keeping your spine straight. This helps you to stay alert.
Put your hands on your lap.
Now look at your left hand. Just look. Be aware of the left part of your body.
Look at the left hand in an empty manner. Just look. Don't let any thoughts pop
up in your mind. Look blankly on your left hand and try to feel the left portion
of your body. …feel the left part….feel…
This very process will activate your right brain. When the right brain
activates, it results in disappearance of thoughts. Your thoughts will start to
Slowly after a few sessions of practicing this meditation, you will be able to
instantly achieve this state of disappearance of thoughts.
Now inhale deeply….count one.
Then exhale deeply…count two.
Inhale again…… deeply….. count three.
exhale again…..deeply..…...count four.
Continue this deep breathing and count up to ten.
Now keep inhaling and exhaling after ten…11….12…13….but make your breathing
normal (that is, don't take any deep breaths; just continue counting and
breathing normally). Don't take any deep breaths. Just breathe in a normal way.
If in between the counting, you forget counting….start again.
Do this inhalation and exhaling for half an hour. Now again deeply inhale and
exhale one more time. Your meditation is complete.
For your first day it is enough. But keep in mind this is the first step.
Do the above meditation process for one week. Just inhale and exhale for half an
hour after activating your right mind by using the procedure described above.
For one week just do this.
After one week…
Now make some modification in this meditation. The process will remain the same
but now instead of counting both inhalation and exhalation, just count the
inhalation. This means, first of all inhale and exhale deeply while counting up
to ten. Then restore normal breathing and count only the inhalation as 11, 12.
....so on. Do this for one week.
Continue doing this meditation for half an hour daily. But now, stop counting.
Just inhale and exhale …inhale…..exhale. Just be aware of the inhalation and
exhalation. Do it for one week.
Just sit (cross-legged). Do not be aware or count your inhales or exhales - the
breathing will go on by itself. Sit silently. Instead be aware of the moment. Be
still. You'll be in a state of Zen - the state of absolute stillness - the state
of just sitting.