Sit Like a Zen Master

A simple sitting meditation with profound implications.

Steps

  1. Sit down, preferably on any cushion. Your knees should be lower than your hips (whether you sit in a chair or cross-legged).
  2. Keep your spine straight, erect, but not rigid. Draw the chin in slightly.
  3. Swing slightly to the left and right, then forward and back like a pendulum. You should come to rest with your center of gravity at a point about two or three inches below your navel. Try to push the top and back of your head upwards so there is strength in your neck.
  4. Put your hands in your lap, the first knuckles of the middle fingers resting on top of each other, thumbs touching lightly.
  5. Your tongue should just touch the roof of your mouth behind your top incisors.
  6. Breathe. Full deep breaths (from the bottom of the belly) are best, but don't force anything. Count your breath from one to ten. Exhale on the odd numbers. Inhale on the even numbers.
  7. Watch your breath and your posture. Concentrate on being Live-in-the-Moment.
  8. Pay no attention to any outside thoughts that arise. These are natural. If you find yourself becoming distracted by your thoughts then the problem is likely your posture. Ensure the spine is erect and the body weight is centered at a point two or three inches below the navel.
  9. Repeat daily.

Meditation Techniques

Try any of the following tips to help you prevent your mind from wandering off.

  1. Start counting your breath, when ever you inhale until you reach 10, then start again with 1. You will immediately notice your lack of concentration when you forget counting or repeating the same number several times.
  2. Use a small yet powerful mantra like SO-HAM, or HAM-SO depending how you like to start (same thing in the end.) So = Exhale. Ham = Inhale. It is a Sanskrit meaning "I AM THAT" - If you observe your breath and the natural sound of your breathing air flow, you might hear this sound like a very silent natural whisper. You unconsciously speak SANSKRIT saying "I am part of the creation." = So HAM

Tips

  • It's hard to stop "thinking", so don't worry. When thoughts arise, observe them, then let them pass on. Just go back to the present moment, posture and breath.
  • Recognize why you are meditating and breathing "correctly:
    • you train your breathing
    • you can control stress through breathing
    • you can deepen your state of concentration and endurance through breathing
    • you get calmer and more focused through meditation
    • you discover yourself, your motives, your purpose, your conditioning
    • you will broaden your mind and conceptions
    • you will recognize yourself and others as part of the immense whole
    • you will become wholesome - becoming wholesome means you'll heal yourself

Warnings

  • This practice can utterly change your life, but such changes are "nothing special". Don't get attached to the outcome, for it is not the outcome that matters it's your mind being free from all distraction and thoughts. Just sit and concentrate. Breath and posture.

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