While studying martial arts in my hometown of Beijing, China I learned that Zen Meditation has been rehearsed by Zen Buddhists for centuries to blank out the self, therefore opening the mind to the unity of the universe and accomplishing Nirvana. Its practice and influence has spread, and nowadays many non-Buddhists utilize this to accomplish Zen and break from the tensions of their daily lives.
Wear loose, nonrestrictive apparel. Put a pillow on the floor. Sit down, letting your knees touch the floor. There is an assortment of suitable sitting positions backed by Zen practitioners that you can learn about. Pick out the one that’s most comfortable for you while yet allowing complete body stability.
Keep your back unbent. This is all-important, as it allows for level best functionality of your diaphragm. Fold your hands in the “cosmic mudra” position which resembles that of prayer.
Keep your mouth shut and press your tongue lightly against your palette. This will cut down your need to swallow. Breathe deep and rhythmically. Focus your body gravity in your “hara,” this is two inches below your navel.
Rock your body in ringed arcs, lessening the circumference with every pass. Keep your gravity focused on your hara.
Tally the number of times you breathe in and breathe out. When you get to ten, go back and begin at 1 once more. Allow any thoughts that come to your mind to run their course. As time goes along, external thoughts will trespass on your Zen meditation less and less.
Rehearse, practice, recitation. With time, your cognizance will deepen, and you will start to experience the physical and psychological Advantages of Zen meditation.
About the author: Xiao Ma is a Yang Sheng Tai Chi Instructor, a 2nd Degree Black Belt in the Korean self-defense art of Hapkido and a 2nd Dan in Traditional Taekwondo. She is the World Martial Arts Congress Language, Culture, and Character Development Teacher. http://www.worldmartialartscongress.cn Visit her website at http://healthylifetaichi.com