Everything is zen! Did you know what proper meditation is? Zazen - Buddha's Sitting What is Zen meditation.

From Silicon Valley entrepreneurs to popular bloggers to even my mother's friend's son, it seems like everyone is getting into meditation. Is it really so useful and is it difficult to learn to meditate, says Zhimba Danzanov, chief physician of the Zhud-Shi Oriental Medicine Clinic.

Many of my patients think that meditating means sitting still in the lotus position and trying very hard not to think about anything. And this is a big misconception. Our brain is designed in such a way that it is simply impossible to drive all thoughts out of it. Any attempts to do this are terribly demotivating - I know from myself. Therefore, during meditation we do not get rid of thoughts, but learn to abstract from them. We try not to notice, focusing instead on something else: action, sound, breathing.

This helps develop awareness and concentration. I recently came across a study showing that we are only in a focused state for an hour or two a day. The rest of the time we have our heads in the clouds, distracted by our phones, scrolling through our Facebook feed, and procrastinating in every possible way. This not only reduces work efficiency, but also “shatters” the nervous system. Having delved into our thoughts, we ourselves don’t notice how we turn to soul-searching, remember about unpleasant things that we have been postponing for a long time, about our own failures - in a word, we destroy ourselves from the inside. Meditation teaches you to abstract from obsessive thoughts, truly unloads the mind and calms the nerves. I would call it the most effective anti-stress therapy technique that you can practice on your own.

Therefore, the question “Is meditation really that useful?” I will definitely answer: “Yes.” It teaches you how to work more efficiently, cope better with stress and emotions, be in harmony with yourself and make informed decisions, divorced from emotions. It is believed that this puts in order not only nerves, but also affairs. I also noticed that meditation helps build relationships with people. If during a conversation you are completely focused on your counterpart and do not think about whether your parking has been paid or whether the iron is turned off at home, the person feels this and quickly enters into a trusting contact.

How to learn to meditate? The basis of practice is concentrating on something. All people have five senses: sight, hearing, smell, touch and taste. One of them is probably more developed in you - it is recommended to start practicing with it. Just choose an activity that engages him and start doing it consciously, here and now. To do this, it is absolutely not necessary to sit cross-legged and chant mantras. The more comfortable the posture and the more familiar the action, the easier it will be for you to relax and concentrate on meditation. If the posture or environment is uncomfortable and you are tense, it will not do any good.

Meditation by ear

Turn on any calm and relaxing music that you like and try to completely immerse yourself in it. Pay attention to harmonies, instruments, rhythm. Try to hear the smallest details and halftones. To do this, you don’t have to lock yourself in a room; going to work on the subway with headphones will do just fine.

Meditation tastes

Devote all your attention to eating, put away your phone, book, and ask that no one bother you. Enjoy the taste of food, pay attention to presentation, texture, combinations, ingredients. Chew your food slowly, trying to catch all the nuances. By the way, this meditation has a pleasant side effect: thanks to it, people begin to eat much less. During lunch with the phone in hand, our mind remains hungry because it is busy with other things. And by concentrating on food, we feel full in time, both physically and mentally. So when we eat mindfully, we eat less.

Meditation on visual images

You can meditate in this way on anything: a view from a window, a flower, a painting. Pay attention to the color, texture, size, and movement of the leaves outside the window. The main thing is to remain concentrated on the object of contemplation and not allow your thoughts to switch to something else.

Meditation on touch

Any mechanical action is suitable for this meditation: swimming, running, even banal brushing your teeth in the morning. If you swim, pay attention to what muscles work, what sensations arise when you contact the water or the side of the pool. Watch your movement technique, breathing rate, pay attention to your pulse.

Smell Meditation

Any pleasant smells are suitable for her: a good aroma, flowers in the garden, incense. Try to feel the smell in its entirety, sort it into notes, guess the shades and enjoy it.

In addition, meditation can be analytical - it is most often practiced by Buddhist monks. The essence of this practice is detached philosophical reflection about the nature of any phenomenon. It will be difficult for a beginner to master this method, but, surprisingly, the closest analogue available to us is reading a book. By immersing yourself in the plot, you will distance yourself from your own thoughts.

If nothing works out

I am often asked where the line is that separates “suitable” thoughts for meditation from “inappropriate” ones. The answer is very simple: during meditation, all thoughts should be non-judgmental. If you brush your teeth and pay attention to the taste of the paste, how the brush glides over your gums and teeth, everything is correct. If you find yourself thinking: “Ugh, it’s been a while since I’ve been to the dentist, it’s a mess. And the teeth are crooked, maybe I should get veneers,” you got a little distracted.

There is no need to be upset: learning meditation in a week or a month, alas, will not work. On average, this takes a year and a half. But even after the first timid attempts, the result will gradually appear, and over time you will feel that everything was not in vain.

Start with short sessions of 2-3 minutes, then move up to 5-6 minutes. The number of sessions is also individual: some people like to meditate for an hour once a day, others – 20 times for two minutes.

Meditation develops all senses, so try to alternate practices. But if it’s difficult to concentrate, choose the one that is easier for you than the others.

And don't expect instant results. Most likely, you are doing everything right, it just takes a little more time for positive changes.

Good luck!

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Zazen philosophy

Zazen is one of the leading methods of meditation practiced in Buddhism. Like all meditative techniques, it is aimed at achieving harmony. Its main goal is the so-called “calming of the body.”

The philosophical basis of zazen is understanding the principles of existence and achieving enlightenment through meditation. The philosophy of zazen allows you to rediscover yourself, to look at your feelings from a different perspective.

During meditation, the flow of consciousness is suspended, the sense of time and space, under which existence is hidden, is lost. This is how silence and tranquility are achieved, a sphere of serenity, the achievement and knowledge of which is the philosophical task of Zen.

The technique of zazen meditation is simple and effective, as evidenced by the many Japanese monks who practice this meditation in their temples as their only practice.

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Zazen traditions

Zazen is a traditional sitting practice of the Japanese Soto school. It is practiced in specially prepared temple premises - zendos. It is also used in combination with kinhin meditation - a meditative walk.

The session and completion of zazen is indicated by striking the bell, three strikes at the beginning and one strike at the end. The meditation begins with the traditional greeting gasse - a ritual bow of the students and the master.

In Japan, meditation halls are equipped with special straw mats on which zabuton meditation pillows are placed.

There are the following traditional positions for zazen:

lotus position, it is called kekkafuza;
the position of the unopened lotus - hankafuza;
sitting cross-legged – agura;
The classic Japanese position is seiza.

During meditation, the correct abdominal type of breathing is used, called hara. The practitioner keeps his back straight so that the spine is straight and the ears and shoulders are parallel to each other - this is one of the main principles of performing zazen.

The position of the hands is called cosmic mudra, they are folded at the waist line into a beautiful oval, the palm of the right hand is under the left palm, and the thumbs are lightly touching, as if a sheet of thin paper is inserted into them.

Modern Zazen Practice

Today, many meditative practices have confidently entered the life of European people. They have become fashionable and popular attributes for many people. For others, meditative practices have become a path of self-knowledge and self-improvement.

Zazen was no exception. A large number of people around the world practice this meditation technique away from Japanese temples, in special yoga halls or at home.

European meditation techniques are very different from traditional ones, as they are adapted to living conditions modern man. Chairs and small pillows under the back are often used for this, which allow you to keep your spine straight throughout the entire practice, without creating discomfort that distracts you from meditation.

Zazen at home

To practice zazen at home, you will need some free time and space.

Take a meditation position. You can use a small pad for this, or you can do without it if you prefer a standing position. Among the position options you can choose - lotus position, unopened lotus position, sitting on your knees, sitting cross-legged or standing position.
Make a cosmic mudra with your hands. Place your hands at waist level with the palm of your left hand on top of your right and your thumbs touching each other. You should end up with an oval of the correct shape.
Close your eyes and focus on your breathing and don't think about anything else. Slowly count each inhalation and exhalation 10 times. If your thoughts are bothering you, then “acknowledge” them and focus on your breathing again. Continue this for 10-15 minutes until thoughts stop interfering with counting.
Open your eyes and stretch your limbs, this will restore blood circulation to normal.
Gradually increase the time of meditation to an hour, the more regular your practice, the calmer you will be, and daily problems and stress will not be scary for you.
During meditation, do not try to breathe in any special way, if it is difficult for you, breathe the way you are used to. It is better to try to conduct research on calmness and stillness, silence will help you with this.

Zazen meditation is a great way to escape from the daily hustle and bustle and focus on your feelings and sensations; it brings harmony and calm.

Buddhist practice differs from other techniques in the absence of unique methods, because some of the classes are borrowed from Hindu schools of philosophy.

Zen meditation, i.e. contemplation, at first seems simple, although it is based on a hundred concepts and therefore requires both practical and theoretical preparation. In the primary state, the mind, according to Buddhists, is not able to concentrate on specific objects and study the deep layers of consciousness.

What is Zen meditation for?

Meditation, from the point of view of the Buddhist tradition, is necessary for turning your own gaze inward. In this case, the task of a person is to discipline the mind, which cannot clearly recognize things and linger on a particular subject due to agitation by emotions or past experiences. It is meditation that can abstract consciousness and show how filled the head is with unnecessary thoughts or illusions.

Buddhists believe that the modern human mind is impure. It is created by internal illusions, i.e. ignorance in life. Such a problem can be overcome either by gaining wisdom (Prajna) or by understanding in the process of achieving Samadhi (focused mind).

You can only gain a focused mind with a moral lifestyle, which must include relaxation and observation of the world. Therefore, meditation is so necessary for every person who strives to realize the truth and the highest essence. Relaxation practices lift the veil of the inner nature of the individual and develop intuition.

A focused mind is the result of proper meditation based on analytical abilities and peace of mind.

WITH scientific point vision, we can also say that Zen practices contribute to the correct tuning of the human brain. Such meditations can increase the number of alpha waves, which opens access to the subconscious. Consistent practice of Buddhist exercises establishes a strong connection between the soul and body, which increases a person’s ability to self-heal. But the main benefit of Zen meditation remains, of course, comprehensive peace and a sense of harmony.

Preparation for practice

Meditation in Buddhism consists of three stages:

Sruti - study. Here, understanding the basics of practice is achieved by listening to senior masters and reading relevant literature.
Vichara - deliberation. It is necessary to discuss the information received, reflect on the correctness and suitability of the practice for your situation.
Bhavana- meditation itself.

Even after the first two stages have been mastered, it must be taken into account that Buddhists put forward a number of conditions for each meditator.

A person should have a safe and tranquil home, which is not isolated from the social environment, but provides many hours of contemplation without mental stress.

Also, the individual must give up his constant desire for luxury, so it is better for novice practitioners not to engage in externally oriented things (shopping, going to cinemas, etc.).

To discipline the body in Buddhist meditation, special asanas are used. You must be able to control your physical shell in order to then control the movements of your mind. The choice of a specific body position is individual, but important principles must be observed:

The back should always be straight;
Beginners should avoid strong physical activity during meditation;
Breathing should not be tight or constricted.

You can meditate while sitting cross-legged on a cushion or on a hard chair with your feet parallel, or you can practice the practice while walking slowly. It is also worth paying attention to the position of your hands. Can be put right palm over the left hand, hidden under clothes. At the same time inner side The hands look up and the thumbs touch slightly. It is also allowed to place the right hand on top with the palm down, expressing humility. Another option is to keep your hands on your respective knees.

Buddhist meditation does not involve closing the eyes because this does not increase the concentration of the mind. You can lower your eyelids a little, darkening the room, and also lower your gaze downwards, capturing the tip of your nose with your gaze. The mouth is kept closed during practice, but teeth should not be clenched. Breathing is carried out slowly through the nose.

What to meditate on

If the practice is planned for a long time, it is impossible to approach the question of choosing an object of contemplation superficially, because the entire lesson may go wrong because of this. Buddhists divide meditation objects into two categories:

Things that influence the nature of the internal body. Such objects include the breath itself or the human mind. Meditation on the nature of the mind is considered the highest goal by many practitioners. As for focusing on inhalation and exhalation, it easily keeps the mind’s attention at one point if you synchronize the movement of the breath with the movements inside the head. Sometimes you can concentrate specifically on the rise and fall of your chest while breathing.
Things that affect the outer shell. This includes sound objects and objects of specific shapes. In the first case, one concentrates on some mantra, and in the second, a mental image of something is created, for example, a point of light or a divine silhouette. Many Buddhists use a portrait or figurine of Buddha for meditation, but it should be remembered that after making a choice you cannot suddenly change the object of practice.

Try not to indulge yourself when choosing an object. If you have a tendency to create attachments, you should choose ugly things that do not arouse passion. At strong anger It is better to create peaceful mental pictures of landscapes. Natural preferences, such as color choice, are best taken into account.

Zen meditation techniques are not sleep because sleep interferes with the clarity and alertness of the mind.

Concentration on things must be accompanied by awareness and active power of the mind, otherwise all the energy will dissipate and not go in a specific direction. Also keep in mind that when building a mental image of an object, a person must move away from thoughts and words. Just keep the picture in your mind, that's all.

Classification of meditations

Conscious Breathing- practical best approach to achieve Samadhi. Meditation exercises of this type include some manipulations of inhalation and exhalation. It is customary to divide this type of practice into 4 stages. The simplest ones are sequential counting of first inhalations and then exhalations without unnecessary thoughts, as well as general observation of breathing, i.e. continuous concentration on it. The final stage is concentration on individual experiences, sensations from the process of air circulation inside the body. Then you can learn separate, complicated practices for stopping or holding your breath.
Concentrating the mind on a point. This is a difficult meditation that involves focusing on both the physical body and the external world. Keeping your attention on objects is safe, but not very effective. But if you focus on individual chakras in the body, you can achieve physical sensations.
Working with visual representations. Visualizing pictures with your mind's eye is very difficult because images don't want to be static or maintain their integrity for a long time. First, you should imagine static objects, then move on to moving and rotating ones. It is also believed that complex, detailed paintings are easier to see for beginners, while advanced practitioners are concerned with simple images and large visions in small spaces.
Mantra yoga- meditation with mystical words and spells. In Buddhism, less attention is paid to this area, but it is a very easy and safe type of practice. It is recommended to read prayers, bijas, the name of Buddha while relaxing
Meditation in motion- gentle exercises to achieve Samadhi or simple control of Prana, harmonization of the body. From a Buddhist point of view, movement is an additional form of practice that does not provide the primary results of contemplative meditation.
Absorbing the mind in pious thoughts/goodwill. This is a very important meditation for Buddhist yogis. One of the teachings says that the main virtues are compassion, friendliness, equanimity and good joy. You need to focus on these broadcasts to prepare for other practices and reduce barriers between the inner and outer worlds.
Identification of the essence of the mind a or Zen Buddhism-effortless meditation. This is the same pointless and arbitrary practice that constitutes the essence of the majority eastern teachings. Finding out the nature of the mind, realizing it for complete immersion at the request of a person is the main task of Zen sessions. After mastering such meditation, any type of activity becomes useful practice relaxation that does not require work on thoughts or goals.

There is also a more truncated typology of Buddhist techniques that includes mindfulness of the breath, the development of universal kindness, the practice of simple sitting (i.e. Zen meditation), visualization (focusing only on the images of Buddha or Bodhisattva combined with the recitation of mantras), recalling the 6 elements and recalling the nidan chain.

If we take into account the Buddha's teaching on the 5 mental poisons, we can also imagine a classification of the main meditations as antidotes:

breathing saves you from distraction,
doubts and wandering thoughts,
Metta-bhavana (concentration on love and kindness) - from hatred or anger,
six elements method - from arrogance,
and remembering the chain of nidanas comes from ignorance.

The last type of antidote practice is not so common. This is the so-called corpse meditation (remembering death), which helps in the fight against passionate desires and attachments. Thus, getting rid of the 5 human poisons accelerates the movement towards Enlightenment.

With some meditations in the modified classification, everything is clear, since they were explained earlier, but many practices require clarification:

Metta bhavana or developing feelings of love, kindness and caring. This is approximately the same as immersing the mind in pious thoughts. The technique is divided into five stages. First, a person develops good feelings for himself, then for a close living friend of the same gender and age as the practitioner. Then you need to learn to maintain warmth towards a neutral familiar individual, and then towards an enemy or hater. The extreme stage - development is equal to love for all people in general. Ideally, you need to extend your feelings to any geographical or emotional distance of subjects, thinking not only about people or animals, but also about gods, angels, spiritual gurus, and inhabitants of other planets.
Practice 6 elements. This is remembrance of earth, water, air, fire, consciousness and space (ether). The purpose of such meditation is to break the worldly individuality. The essence of the technique is to return all the elements that are contained within us to the Universe.
Remembering the nidana chain is a person’s reflection on the 12 links of a certain conditioned co-emergence within the boundaries of human existence. In other words, we are talking about specific fragments of life: birth, ignorance, will, consciousness, sense organs, body and mind, passion, sensations, death, etc.

Interestingly, each of the practices can be combined with others as part of the overall process of spiritual relaxation. So, there is an opinion that any meditation is divided into 4 great stages:

Integration stage. Breathing techniques, mindfulness and self-awareness practices are used here.
A period of positive emotionality. After the inner self has achieved integrity at the previous stage, you need to move on to raising it to the level of purity and power. Metta bhavana is suitable here, as well as other mettas aimed at developing various positive feelings.
Stage of spiritual death. The purified Self becomes transparent, so the person experiences a state of emptiness. The technique used is the 6 elements technique and the remembrance of death.
The final stage is spiritual rebirth. Visualization exercises (including abstract ones) and chanting mantras will be useful here.

Zen Meditation for Beginners: Features

So, Zen practice is a type of Buddhist techniques for achieving higher forms of consciousness, which is subject to general rules traditions and at the same time has its own nuances. The very word “Zen” in Sanskrit means meditation.

The technique can be described literally in a couple of words: sit and do nothing. This seems like a simple instruction, but constant exercise can cause drowsiness and lead you into a world of dreams, i.e. the mind will lead a person away from the true goal of his occupation. If you follow some tricks, you can avoid unnecessary thoughts and achieve practice results faster:

You can sit anywhere, but the object for contemplation should not distract or excite you. It is best to look at trees, the sky, walls - any static and unchanging things.
Don't look too closely at objects. An absent-minded gaze is much more relaxing than prolonged focusing.
Once meditation has already begun, there is no need to change your breathing. Let it flow at a natural rhythm.
There is no need to move your body any more. Movement of the torso invariably entails shifts in the mind, because the basis is one energy.

Zen practice can be combined with other types of meditation, e.g. with mindfulness of breathing, meditation on the 6 elements, with metta bhavana, etc.

In this case, we can only conditionally talk about doing nothing, since a person still makes some efforts of a conscious type. But in order for these efforts not to be volitional, it is necessary to periodically engage in the practice of simple sitting, i.e. enter a period of receptivity and passivity. Ordinary sitting requires maintaining a certain mobilization, focused awareness. A person watches what is happening in his head, but the thoughts themselves do not captivate him.

Correct practice of simple Zen is not accompanied by visions or visual sensations that indicate unnecessary tension. Zen meditation is like taking a cleansing shower in a state of inner peace and outer equanimity. It is important to note that this kind of meditation is an end in itself, and not a tool for achieving something.

In some Buddhist schools, it is customary to distinguish two types of meditation in the spirit of Zen or Zazen. Standard concentrated awareness has already been discussed, but there is also meditation on a koan. A koan is a question or problem that cannot be solved by logic and simple thought. In fact, we are talking about the practice of going beyond the standard boundaries of the mind and establishing contact with the enlightened consciousness of a deeper level.

As a rule, koans concern certain aspects of the understanding of Buddhism; they are paradoxical. In the process of such meditation, you do not need to think intellectually, you should be aware of your own ignorance and go in search of truth within yourself. There are also personal koans - riddles everyday life without final decisions. In this case, the person’s task is to change his personality and point of view on the issue.

Once a person has mastered the basic techniques of Zen meditation, he can move on to a synthesis of daily activities and relaxation attitudes. You can learn not to give in to emotions and thoughts by sitting quietly, but then you need to develop the ability to transfer this feeling to external actions.

It is quite convenient to combine physical labor in the garden or in the kitchen with Zen meditation for a whole hour, or even longer.

Zen practice while walking is considered no less effective, for example, in combination with a walk along a pond. Breathing should be adjusted to the steps, and then gradually increase the exhalation by one step. Dynamic meditation also goes well with the breath counting exercise.

Possible problems

Beginners to Buddhist practice typically encounter two types of difficulties.

The mind is distracted. Loss of attention is a protest of the human mind, which by nature should be scattered in many thoughts.
The mind loses clarity and energy. This problem is due to the mind drowning in the object of concentration, i.e. with a non-tycoon. This obstacle is difficult to recognize because it resembles real meditation. When a person seems to become stable in his mind, his likelihood of drowning increases. Absorbing the mind into an object produces pleasant sensations, but alertness subsides. It is dangerous to continue practicing in this state because it leads to the development of laziness.

During the process of meditation, a person goes through several stages: at first it seems to him that there are a lot of thoughts, then he notices long breaks in thinking, and finally, anxiety decreases and concentration increases.

In order to avoid practice shortcomings in time, you need to promptly attract the power of mindfulness, which immediately warns a person about the appearance of thoughts, and remain in vigilant awareness of worries.

You can get rid of distracted attention by lowering the object for concentration, as well as by darkening the room. If the mind is drowning in an object, you need to do the opposite: illuminate the room, and raise the thing higher.

Such measures, however, help in the first three stages of meditation, and when anxiety is already at zero and concentration is stable, one must look for other effective factors. At stages 4-5, meditation will be more useful to reduce alertness and vigilance, and periodically check the strength and transparency of concentration. You need to be as patient as possible to achieve genuine results. If the concentration of higher levels is disturbed, attention must be paid to own health, diet, daily routine.

If Zen meditation is done without any major mistakes, success is almost guaranteed. First, a person notices changes in the body as vital energy is taken under control. The feeling of lightness is accompanied by a strong experience of happiness. Harmony of the mind and physical body is the most important result of Buddhist practices.

Buddha sitting is a position of disinterested sitting, formerly called Dhyana, Chan, then Zen. In the Western version of Zen that we practice, all Japanese words are deliberately omitted to make way for a European vocabulary that is more understandable and adapted to our time.
When Japanese monks brought Ch'an from China, they called it Zen, and the Buddha's position became Zazen.
Monk Sando Kaisen Krystaszek decided to cut off the Japanese tradition, which was too ritualized and formalized, and preserve only the essence of the Buddha's teaching: Buddha Sitting. He has been transmitting the teachings of his master Mokudo Taisen Deshimaru for over 25 years in Poland, the Czech Republic, Slovakia, Ukraine and Russia all the way to Vladivostok near Japan.
From now on, Buddha's Seat will grow under a new name to flourish in the future. With its help, the essence of the teachings of the Patriarchs will be accurately conveyed.
Also, Master Nyojo's Shikantaza, translated as “just sit,” is replaced by “disinterested position.” The sutras and texts are recited and sung in the native languages of each country, rather than in Japanese or Sanskrit.
“Buddha sitting” is what allows the body and mind to disappear.

“In reality, don’t try to expect anything other than what is there.
Awakening means: to awaken to the fact that we are deeply lost.
There was no illusion in the past, so there is no awakening in the present.”

How to meditate correctly

Zazen practice is the secret of Zen.

The heart of Zen is zazen.

Although Buddhism has taken on many different forms today, the posture in which the Buddha achieved understanding of the true nature of the mind remains the same. It was passed down through seven generations in India, seven generations in China and seven generations in Japan, then was brought to Europe. Thanks to the method of transmitting teaching, based not on reading texts, but on mutual exchange between student and master, this position has been preserved in its original form.

“True Zazen consists of sitting quietly in the right position. This is not some special condition, it is normal condition human being: silent and calm, without excitement. Zazen means to calm the mind and concentrate the mind and body. In zazen there is no goal, no desire to gain anything, no special effort or imagination. This is not knowledge that needs to be grasped with the mind. It is only a practice, a practice that is the true gateway to happiness, peace and freedom.”
Taisen Deshimaru Roshi

When practicing, do not try to achieve anything. Without a goal, just concentrate on the zazen position, breathing and state of mind.

Position

Sitting on a zafu (traditional round cushion), we cross our legs in a lotus or half-lotus position, or fold them underneath us in a seiza (kneeling position). The knees should touch the floor, creating, together with the buttocks on the zafu, a stable position of three points of support.

Full lotus:

The knees rest on the floor, the foot of the left foot is located on the right thigh, the foot of the right foot is on the left thigh. The feet are turned with the soles up.

Half Lotus:

A simplified pose, only one foot is on the thigh, the shin of the second leg lies on the floor. You can simplify the position even further and place your foot not on your thigh, but on your calf or on the floor (Burmese position). You can swap your legs.

Body position

The pelvis is tilted forward so that the stomach hangs naturally. There should be nothing that pinches the stomach, such as a belt or tight pants.

The spine is arched in the lower lumbar region, and the crown reaches towards the sky. The head is perpendicular to the floor, the back of the neck is relaxed and straight. The nose is in the same plane as the navel. The ears are in the same plane as the shoulders. The shoulders are relaxed and lowered, the stomach is also relaxed.

The mouth is closed - we breathe through the nose - the jaws are relaxed. The tip of the tongue rests near the upper palate, near the front teeth. The eyes are open and lowered at an angle of 45 degrees. The gaze is motionless, calm, but not focused on anything.

Hand position

The forearms rest on the thighs near the lower abdomen, palms facing upward. The fingers of the left hand lie on the fingers of the right, the thumbs touching the tips. The palms seem to be holding a large egg. The inner ribs of the palms lightly touch the abdomen in the area 3-4 cm below the navel. Usually you need to put something under your palms to do this. The arms should not be tense, they should neither hang in the air nor fall down, pulling the shoulders behind them.

Once you have achieved a stable upright position, begin to breathe slowly and deeply. Your position is upright and balanced. Maintain this throughout zazen without moving.

“Zazen means touching the cosmos through a single body, through our body. Everything that exists and I are one body.”

“The Zazen I am talking about is not the art of meditation. This is nothing more than the path to peace and happiness, the practice-realization of perfect Awakening. When you can understand her heart, you will become like a dragon entering the water and a tiger entering the mountains.”
Master Dogen, Fukanzazengi

Breath

Breathing in zazen is crucial. First of all, you need to establish a slow, strong and natural rhythm.

Concentrate first of all on the exhalation, which should be calm, long and deep. As you exhale, apply free, relaxed, downward expanding pressure to the lower internal organs without drawing in the abdomen. Inhalation should be natural, automatic, spontaneous. When the lungs are almost empty, they quickly fill up with air again.

Concentrating on the exhalation creates enormous energy in the lower abdomen. Energy Center The body is not located in the head or in the upper part of the body, but in the main groups of nerves located in the area from the solar plexus to the lower abdomen. All martial arts are traditionally based on this type of breathing. Powerful body-mind actions occur during exhalation. During inhalation, a person is especially weak and vulnerable.

Air contains universal energy vitality and our lungs and every cell of our body receive it. We typically breathe about 15 times per minute, shallowly, using only a small part of our lungs' capacity. Glubokoe full breath Zen covers not only the level of the chest and diaphragm, but also affects the organs of the lower abdomen, well massaging the internal organs and stimulating the circulation of blood and other fluids in the body.

Through regular zazen practice, this breathing gradually becomes habitual in everyday life and in sleep. The more receptive you become to the universal life force through Zen breathing in zazen, the more your energy increases.

State of mind

The right state of mind comes naturally from deep concentration on the body and breath during zazen.

During zazen, the conscious flow of thoughts from the cerebral cortex is significantly reduced and the thinking brain becomes quiet. Blood travels to the deeper layers of the brain, the thalamus and hypothalamus, and this brain-body becomes more active and developed. When the deep brain becomes more active, the nervous system relaxes. By being receptive and attentive in every cell of your body, you learn to think with your body, unconsciously.

During zazen, thoughts, conscious and subconscious, naturally and constantly rise to the surface of our mind. Don't try to stop it. But at the same time, do not get involved in the thinking process and do not allow thoughts to take you away from concentrating on the posture and breathing. Just let the thoughts float by like clouds in the sky, without resisting them or becoming attached to them. The shadows pass and dissolve. Images rise from the subconscious and disappear.

The brain becomes deeply calm. We come to the deep unconscious, beyond thinking, to the consciousness of hishiryo, true purity.

(The text is based on quotes from Sando Kaisen’s book “Zazen Satori”)

Namaste, friends! This article contains various methods, forms and types of meditation, most of them meditation techniques and the methods are quite simple and accessible to everyone. Therefore, read the article to the end, and from this large review, choose what is right for you.

Friends, I would like to introduce you to Giovani Dainstmann, an English-language author of a blog about meditation. This review is his own. Link to original text http://liveanddare.com/types-of-meditation.

With Giovanni's permission, I am publishing this article for Russian-speaking readers. Previously, I already published one of his works about, and I hope you will also like this article and help you better understand the existing techniques.

So let's begin...

When meditating on the sounds of a mantra, it is very important to understand their meaning, then meditation gives a deeper experience and effect.

Mantras are used in the Vedic and Buddhist traditions (especially Tibetan), as well as in Jainism, Sikhism and Taoism (Taoism). Some people call mantra meditation - but this is only one of the mantras that can be used. The practice most associated with mantras is called, and consists of repeating sacred sounds (names of the Lord).

How to do it

Like many other types of meditation, this practice is done while sitting with your eyes closed. The practitioner repeats the mantra in his mind, silently, over and over throughout the session.

Sometimes this practice is combined with conscious breathing. In other exercises, mantras are spoken out loud.

“By repeating a mantra, you create a mental vibration, which allows you to move to deeper levels of consciousness.

Repeating a mantra helps you disconnect from thoughts, filling your mind so that you can slip into the gap between thoughts. A mantra is a tool to support your meditation practice. Mantras can be seen as ancient words of power with subtle energy that help us connect to spirit, the source of everything in the universe.” (Deepak Chopra)

Here are some of the most famous mantras from the Hindu tradition:

So boorish
Om namah shivaya
Hari om

You can practice for a certain period of time or for a certain number of “repetitions” – usually 108 or 1008. In the latter case, to maintain a count.

Will this suit me?

People usually find it easier to concentrate with a mantra than with the breath. This is especially useful if you find it difficult to stop the flow of thoughts, since the mantra requires constant concentration.

Meditation with a mantra will help you introduce meditation into your daily activities. In any place and situation, it is enough to repeat it to yourself to create inner peace.

Transcendental Meditation

Origin and meaning

Transcendental Meditation™ is a special form of Mantra Meditation that was introduced to the world by Maharishi Mahesh in 1955. In the late 1960s and early 1970s, the Maharishi became famous as the teacher of the Beatles, Beach Boys and other celebrities.

This form of meditation is practiced by many practitioners around the world and there is large number scientific research demonstrating the benefits of practice. There are more than 600 scientific works, I used some of them in my research when writing my website. However, there are also critics of the Maharishi and his organization, and some accusations of cultish behavior and questionable research practices.

How to do it

Transcendental meditation is not taught for free. The only way to learn it is to hire one of the licensed instructors.

In general, however, it is known that TM involves the use of mantras and is practiced for 15-20 minutes twice a day, sitting with eyes closed. There is no single unique mantra; the teacher selects them individually based on the gender and age of the student. They choose not “meaningless sounds” - most likely these are Tantric names of Hindu deities. Although this is probably not important for most people. This is reported by the official website of the movement: the TM website.

There is another similar method called “natural stress relief”, which was created in 2003 by a former TM teacher. It is much cheaper and has erased some of the mystical elements of TM practice, such as initiation (puja) and yogic flights (part of TM-Siddhi).

Will this suit me?

Personally, I do not feel comfortable in it and do not recommend it to others for practice.

My addition to the words of the author of the article, Giovani Dainstmenn. I believe that transcendental meditation is essentially a business where they sell you a mantra for money. There is nothing hidden in this, but simply commerce veiled by spirituality.

If you want to try something similar, but for free, then try Mantra Meditation.

Yogic Meditation

Origin and meaning

Traditional yoga has many types of meditation. In classical Yoga there are 7 steps: physical postures (asanas), breathing exercises (pranayama) and meditation techniques (pratyahara, dharana, dhyana, samadhi).

How to do it

There are many types of meditation in yoga. The most common and universal is the “third eye”.

Mentally focus on the point between the eyebrows (also called the “third eye” or “ajna chakra”). Attention is constantly focused on this stage as a tool to silence the mind. The time of “silent gap” between thoughts becomes longer and longer over time. Sometimes this is accompanied by a visual “view” of this point.

Chakra meditation

The practitioner focuses on one of the seven chakras of the body (“energy centers”), usually doing some visualizations and repeating specific mantras for each chakra (lam, vam, ram, yam, ham, om). This is most often done on the heart chakra and third eye.

Trataka Meditations

Fixing the gaze on an external object, usually a candle or a black dot. First this is done with your eyes open, then with your eyes closed. When you close your eyes, you should still keep the image of the object in your mind.

Kundalini meditation

This is a very complex system of practice. The goal is to awaken the “Kundalini energy” that lies dormant at the base of the spine, develop a number of psychic centers in the body, and finally achieve enlightenment. There are several dangers associated with this practice and it should not be attempted without the supervision of an experienced yogi.

Kriya Yoga

This is a system of breathing, meditative exercises to open the chakras. It is more suitable for those who are looking for the spiritual essence of meditation.

Sound Meditation (Nada Yoga)

Focus on sound. It begins with meditation on “external sounds”, for example using soothing ambient music. The student focuses all his attention on hearing, and with the help of it he calms down and collects his thoughts. Over time, the practice moves to the next level to hear the “inner sounds” of the body and mind. The ultimate goal is to hear the “sound of Nada”, which manifests as the vibration of “om”.

Tantra

Unlike the Western view, most tantric techniques are not based on ritual sex. Tantra is a very rich tradition that contains dozens of different contemplative practices. Here are some examples from the Vijnana-Bhairava Tantra text:

The merging of mind and feelings in the inner space, in the spiritual heart.

When one object is perceived, all other objects become empty. Focus on this emptiness. Focus on the space that appears between two thoughts.

Meditate on the occasion of any great delight.

Meditate on the feeling of pain.

Dwell on the reality that exists between pain and pleasure.

Pranayama

Regulation of breathing. It's not really meditation, but it's a great practice for calming the mind and preparing it for meditation. There are several different types of pranayama, but the simplest and most used is one: 4-4-4-4. This means, inhaling, count to 4, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Breathe through your nose, let your stomach move, not your chest. Repeat several such cycles. This regulation of breathing balances the mood and calms the body, and can be done anywhere.

Yoga is very rich in traditions, with in different directions, so there are many other methods. But the ones mentioned above are the most famous.

Will this suit me?

With all the different types of meditation in yoga, you'll probably find one that you like. If you are a musician, then Nada Yoga may be what you need. But remember that kundalini and chakra meditation should only be done with a teacher.

Probably the easiest way to try is “opening the third eye”; this method gives results quite quickly. Other types may require more knowledge and instructions, or teachers and good books.

Self-inquiry or “I” meditation

Origin and meaning

The main task of this meditation is to “explore” our true nature, to find the answer to the question, to find out the innermost essence of our true being.

How to do it

This practice is very simple, but at the same time very subtle. This explanation, however, probably sounds abstract.

Your Self (or ego) is the center of your universe. It is there that your thoughts, emotions, memories and perceptions are formed. However, we do not know our true essence and we confuse it with the body, mind, roles, etc. This is the biggest secret in our life.

In self-exploration, the question “Who am I?” is set internally. You must reject any verbal responses that may arise and use this question simply as a tool to fix the focus on the subjective sense of Self. Become one with it, go deeper into it. Then it will show your true Self as pure consciousness, without any limitations. This is not an intellectual search, the goal is to focus on the basic elements of your perception and experience of the inner Self. This is not your personality, this is pure, subjective feeling existence, without any images or concepts attached to it.

Whenever thoughts/feelings arise, ask yourself, “Who is feeling this?” Or “Who experiences _____ (anger, fear, pain, or something else)?” The answer to this question will be “It’s me!” Then ask, “Who am I?” to shift the focus back to the subjective sense of self.

Another way to explain this practice is to focus the mind on your sense of being, the non-verbal "I" that shines within you. Keep it pure, without associations with your personality.

Other types of “I” meditation focus on some object, internal or external, physical or mental. There is no specific position to take, although the traditional position is useful for beginners.

Will this suit me?

This is a very powerful attraction meditation. inner freedom and harmony; however, if you have no experience, it will be very difficult to complete. As an initial help to prepare, I would suggest watching some guided Muji meditations on YouTube.

3) CHINESE MEDITATIONS

Taoist Meditations

Origin and meaning

Taoist meditation is part of Chinese philosophy and religion, dating back to Lao Tzu. Living in harmony with nature is the main goal of the Tao Te Ching, founded in the 6th century BC. e. Taoism was later influenced by Buddhist meditation practices brought from India in the 8th century AD. e.

The main feature of this type is the generation, transformation and circulation of vital energy. The goal is to calm the body and mind, unite body and spirit, find inner peace and live in harmony with the Tao. Some types of Taoist meditation are aimed at healing.

How to do it

There are several different types of Taoist meditation, but they are generally divided into three:

“epiphany”;
"concentration";
"visualization".

Here's a quick overview:

Contemplation of inner silence- you need to sit quietly and empty yourself of all mental images (thoughts, feelings, etc.), “forget about everything,” in order to feel the experience of inner silence and emptiness. In this state, life force and “spirit” are collected and filled. You simply allow all thoughts and sensations to arise and pass away on their own. If this turns out to be too difficult, you can try other types of meditation, such as visualization or Qigong.

Breathing meditation- focus on breathing, or “unite the mind and qi.”

The instruction is “concentrate on your breathing, let it be extremely light and calm.” Sometimes simply observing your breathing is enough (similar to meditation in Buddhism); in other traditions, exhalations and inhalations alternate in a certain way, so that one becomes aware of the “dynamism of heaven and earth” through the ascending and descending currents of the breath (similar to Tsinun or Pranayama in yoga).

Internal surveillance- look inside your body and mind, including your organs and the movement of qi (life force). It is a process of familiarizing yourself with the wisdom of nature in your body. There are certain rules to be followed in this practice, so it requires a good book or teacher.

These meditations are done while sitting in the lotus or half-lotus position. The eyes are kept half-closed and fixed on the point of the nose.

Master Liu Sichuan emphasizes that although it is not easy, ideally one should practice the work of breathing and contemplation together. For those who find this too difficult, he recommends focusing on the lower abdomen (dan tien).

Will this suit me?

People who are well connected with the body and nature will definitely enjoy Taoist meditations, and you will also enjoy reading their philosophy. Or you may be interested in martial arts or Tai Chi (Chinese health gymnastics). However, Taoist centers and teachers are not so easy to find, so this may pose a problem.

Qigong

Origin and meaning

Qigong is a Chinese word that means working with life energy (qi). This is a set of exercises, special meditations and martial arts training. As a rule, we're talking about about slow, smooth body movement, internal concentration and regulated breathing. It is traditionally practiced and taught in the secret Chinese, Taoist and Confucian traditions. In the 20th century, the Qigong movement was popularized by Taoist meditation, which “works primarily through concentration exercises and also promotes the circulation of energy in the internal alchemical mode.”

How to do it

There are thousands of different Qigong exercises, which contains more than 80 various types breathing. Some are specific to martial arts (to activate and strengthen the body); others for health (to nourish body functions or cure diseases); and others for meditation and spiritual development. Qigong can be practiced in a static position (sitting or standing) or through a dynamic set of movements.

To learn more about Qigong and understand how to do it, I recommend getting a book or DVD from Dr. Yang Min. Here is an introductory overview of the practice of seated Qigong meditation:

Sit in a comfortable position;
Make sure your body is balanced;
Relax your entire body - muscles, nerves and internal organs;
Regulate your breathing, making it deep, long and easy;
Calm your mind;
Place your full attention on the body's center of gravity, which is two inches below your navel. This will help activate the chi energy ( vital energy). So, by focusing on this center, you accumulate energy into this natural reservoir.
Feel the qi flowing freely throughout your body.

Other famous gymnastics: “Microcosmic circulation”, Fetal respiration.

Will this suit me?

Qigong meditation may be more attractive to people who want to practice energy work. If sitting meditation is too much for you and you'd prefer something a little more active, try some of the more dynamic forms of Qigong. Again, there are several styles of Qigong you can try different types to try to find the one that's right for you.

Some people prefer dynamic Qigong through the practice of Tai Chi.

4) CHRISTIAN MEDITATION

In Hinduism, Buddhism, Jainism, Taoism, meditation is usually used with the goal of going beyond the mind and achieving enlightenment. In Christianity, the purpose of the practice is spiritual cleansing, awareness of the Bible, and a closer connection with God.

Here are the main types of Christian practice:

Contemplative Prayer

It usually involves silent repetition of sacred words or sentences, or simply “contemplation,” which involves deep reflection on Biblical events.

“Sitting with God”

Silent meditation usually precedes contemplation or reading, in which we focus all our heartfelt and emotional feeling to the presence of God

Jesus prayer on the rosary

This type of practice is very similar to mantra meditation in Vedic tradition. Because the prayer (Mantra) on the rosary is repeated, and the prayers said are counted.

5) GUIDED MEDITATIONS

Origin and meaning

Guided meditation is a modern phenomenon. These are an easy way to start, although they are based on the above traditions.

The practice of meditation requires determination and willpower. In the past, people who practiced meditation were more committed to it and also had strong ideals that fueled their motivation. Their life was simpler, with less effort.

We live in very different times now. Our life is more lively. Willpower is a less common personality trait. Distractions are everywhere, and meditation is often used as a means of developing better health, increasing productivity or improving yourself.

For these reasons, this kind of meditation can actually be a good way to introduce you to the practice. I would recommend that you try meditation on your own via audio.

Guided meditation is like a ready-made recipe. This is a good way to start and you can eat the food you prepare. But when you get the basic idea, you can prepare your own unique dish, which will be especially for you, and much more powerful. Then you won't want to use a recipe from someone else's kitchen anymore.

How to do it

Such meditations are usually done in the form of audio recordings and sometimes videos. .

Traditional Meditations- audio with the teacher's voice is simply a “guide” for your attention to be in a meditative state.

Guided Imagination- allows you to use imagination and visualization, guiding you to certain objects or landscapes. The goal is usually healing or rest.

Relaxation- will help you achieve complete psychological and physical relaxation. This is usually accompanied by soothing instrumental music or nature sounds. In yoga this is called yoga nidra. The goal is calm and harmony.

Affirmations- usually done in combination with relaxation and guided imagination. The purpose of these affirmations is to anchor a positive thought in your mind.

Binaural beats— were originally discovered in 1839 by physicist Heinrich Wilhelm Dauphe. He discovered that when signals of two different frequencies are presented separately, one to each ear, your brain detects a change in phase between the frequencies and tries to reconcile the difference. This is used to generate Alpha waves (10 Hz) which occur in the initial levels of meditation. Eat scientific research, why and how binaural beats work.

Will this suit me?

If you feel that traditional meditation is too difficult for you or you don’t know where to start, then such meditations are perfect for the initial stage. Or, if you are looking for ways to increase self-esteem, work through psychological trauma, or simply want to release some tension in your body, then among these methods you can find those that will suit you.

In conclusion

With all these types and varieties, you are sure to find a practice that you enjoy. You can try all these methods for yourself. But also try to find a teacher from whom you can study, this can make a significant difference on the path of spiritual development. Finding the right practice is very important.

P.S. Friends, this was an overview of various techniques from my English-speaking colleague. Of course, I do not agree with all statements. Especially when it comes to choosing the best technology. This is a rather delicate question, but for myself I have long ago decided which method is the best, but you can try everything and make your own choice. I will be glad to see your comments and wishes.

Sincerely, Ruslan Tsvirkun.

See you soon.