If you have never practiced meditation, a brief explanation about zafu zabuton and Zen Buddhist meditation has been included here to help you learn how to meditate.
Zen Buddhist meditation, an ancient practice that present day doctors are now prescribing to patients as a way of coping with the stress, anxiety, anger, depression and other low energy states experienced due to this hectic life we live and are proven to cause illness and disease.
There are many approaches to how to meditate. The one described here comes from the Japanese school of Zen Buddhist Meditation. Zen Buddhist meditation called zazen “sitting meditation.” Alternatively, it can be referred to as shikantaza or “just sitting.”
What you will need / How to Meditate: Zafu Zabuton
You will need only a traditional zafu (thick cushion) and zabuton (flat padded mat),and a quiet place where you won't be disturbed. Sit on the zafu. Your knees should be lower than your hips. The traditional zafu zabuton cushions have been used for centuries to assist in attaining the optimal posture to maintain the free flow of energy.
- Keep your spine straight, erect, not rigid. Draw the chin in slightly.
- Swing slightly to the left and right, 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.
- Put your hands in your lap, the first knuckles of the middle fingers resting on top of each other, thumbs touching lightly.
- Your tongue should just touch the roof of your mouth behind your top incisors.
- Breathe. Full deep breaths (from the bottom of the belly), but don't force anything. Count your breath from one to ten. Exhale on the odd numbers. Inhale on even.
- Watch your breath and your posture. Be in-the-moment.
- 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.
- Now that you know how to meditate, Repeat daily.
