Introduction to Zen Introduction to Zen MeditationMeditation

Zen MeditationZen Meditation

Start sitting meditation with bowing to the Buddha.

Step 1: Adjust the body

1. Cross your legs.

2. Let the arms hang down

naturally and place your

hands on the thighs near

the lower abdomen.

Step 1: Adjust the body

1. The hands are held in the diamond mudra (the right hand holding the left thumb, then the left fingers covering the right fist.)

Step 1: Adjust the body

1. Sit up straight on the meditation cushion, with the body relaxed.

2. Keep the head erect with the chin slightly down.

Step 1: Adjust the body

1. Lower the eyes with them

half-closed, looking down

naturally.

3. The mouth should wear a slight smile.

Step 2: Adjust the breath

1.Breathe through the

nose, not with the mouth.

2.Breathing should be

quiet, free flowing, slow,

and even (breathe

naturally).

Step 3: Calm the mind

1. Don’t think of anything else.

2. Just concentrate on

your breathing.

Step 3: Calm the mind

1. As you breathe out, start

counting 1, 2, 3, 4, 5, etc.

As you breathe in, do not

count.

2. Train yourself to do this

well. This is the practice.

Step 4: After sitting meditation

1.After meditation move your body slowly. Rub your palms together.

Step 4: After sitting meditation

1.Massage your face, ears, neck, body and legs.

Step 4: After sitting meditation

1. Take three deep breaths.2. Lean the body forward and massage your legs as

you breathe out slowly.

Step 4: After sitting meditation

1. Fold the blanket and return it to its original pattern.2. If the legs are sore or asleep, don’t stand up

immediately.

Step 5: Walking meditation

1. Palms down. Body straight but relaxed.

Step 5: Walking meditation

2. Keep your eyes lowered, looking at a couple feet ahead of where you will step.

Step 5: Walking meditation

1. Focus on how you are walking, where you’re placing your foot. Do not think of anything else.

Step 5: Walking meditation

1. After walking meditation, make a half bow to the Buddha.