How to Sit During Zen Meditation
Stretch., Sit on the forward half of your zafu (the black, round cushion). , Arrange your legs - full lotus, half lotus, Burmese, kneeling or chair; choose the position you can sustain most comfortably and with stability. , Centre your spine by...
Step-by-Step Guide
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Step 1: Stretch.
If you have trouble staying still for long periods of time, do some stretches before meditating. -
Step 2: Sit on the forward half of your zafu (the black
,,, Origin of thrust is at the base of the spine.
Belly and buttocks both protrude slightly. , Ears
- should be parallel with shoulders.
Tip of Nose
- centred over navel.
Chin
- tucked in slightly. , If you are closer than that to a wall, then "look through it," at where the floor would be.
Thus, blinking is minimized. , This inhibits salivation. ,,,, -
Step 3: round cushion).
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Step 4: Arrange your legs - full lotus
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Step 5: half lotus
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Step 6: Burmese
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Step 7: kneeling or chair; choose the position you can sustain most comfortably and with stability.
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Step 8: Centre your spine by swaying in decreasing arcs.
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Step 9: Straighten and extend your spine and align your head (by "pushing up to the ceiling" and then relaxing).
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Step 10: Head - should not tilt forward or lean to either side.
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Step 11: Eyes - neither fully opened nor fully closed
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Step 12: lowered to 45° angle; unfocused
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Step 13: "gazing" at the direction on the floor 3-4 feet (about 1 metre) in front.
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Step 14: Mouth - lips and teeth closed; place the tip of the tongue against the roof of the mouth
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Step 15: and evacuate the air so there is a slight vacuum.
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Step 16: Hands - "cosmic" mudra: right - palm up
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Step 17: "blade" against lower belly left - on top of right
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Step 18: middle knuckles overlap thumb - tips lightly touch
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Step 19: forming an oval
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Step 20: Make sure your whole body is arranged the way you want it before beginning zazen.
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Step 21: Keep as still as possible during zazen.
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Step 22: When you finish zazen
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Step 23: remain quiet and calm initially and move only slowly out of the posture.
Detailed Guide
If you have trouble staying still for long periods of time, do some stretches before meditating.
,,, Origin of thrust is at the base of the spine.
Belly and buttocks both protrude slightly. , Ears
- should be parallel with shoulders.
Tip of Nose
- centred over navel.
Chin
- tucked in slightly. , If you are closer than that to a wall, then "look through it," at where the floor would be.
Thus, blinking is minimized. , This inhibits salivation. ,,,,
About the Author
Jerry Ramirez
A seasoned expert in government, Jerry Ramirez combines 3 years of experience with a passion for teaching. Jerry's guides are known for their clarity and practical value.
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