Zen meditation, also known as zazen, is a core practice in Zen Buddhism. It is a form of seated meditation that emphasizes mindfulness and developing a deep awareness of the present moment.

To begin a Zen meditation practice, find a quiet and comfortable spot to sit. It can be on a cushion on the floor, a chair, or even outside in nature. The most important thing is to find a position that allows you to be both relaxed and alert.

Once you are seated, take a few deep breaths and allow your body to relax. Close your eyes or keep them slightly open with a soft gaze towards the ground. Begin to focus on your breath, paying attention to the sensation of the breath entering and leaving your body.

As thoughts arise, simply acknowledge them and let them pass without getting attached to them. This is a key aspect of Zen meditation – allowing thoughts to come and go without judgment or attachment. If you find yourself getting caught up in a thought, gently bring your attention back to your breath.

As you continue to focus on your breath, you may notice physical sensations in your body, such as discomfort or tension. Again, simply acknowledge these sensations and let them pass without trying to change them.

Zen meditation also involves being fully present in the moment. This means letting go of any distractions and focusing on the present moment. You can do this by bringing your attention to your senses – what do you see, hear, smell, and feel in this moment?

As you continue to practice, you may find that your mind becomes more calm and still. This is known as a state of “no-mind” or “beginner’s mind” in Zen. It is a state of pure awareness, free from the clutter of thoughts and judgments.

It is recommended to start with shorter meditation sessions, such as 10-15 minutes, and gradually increase the time as you become more comfortable with the practice. It is also beneficial to incorporate Zen meditation into your daily routine, making it a regular habit.

In addition to seated meditation, Zen also emphasizes the practice of mindfulness in daily activities. This can include being fully present while eating, walking, or even doing household chores.

Overall, the key to practicing Zen meditation is to approach it with a sense of openness and curiosity. There is no right or wrong way to meditate, and each person’s experience will be unique. With consistent practice, one can cultivate a deeper sense of inner peace and awareness through Zen meditation.