ZAZEN MEDITATION

Meditation focuses on coordinating the breath, body, and mind. They are one and work synergistically. The position of the body has a great effect on the breath and the mind; control of the breath affects the mind and the body; and thoughts create a reaction in the body and the breath.

Buddhism is a religious philosophy focusing on ending suffering and living with equanimity. It is based on following the Noble Eight-Fold Path as established by Siddhartha Gautama, the Buddha.

The steps of the Noble Eight-Fold Path are:

• Right View
• Right Intention
• Right Speech
• Right Action
• Right Livelihood
• Right Effort
• Right Mindfulness
• Right Concentration

The last aspect, Right Concentration, is about gaining enlightenment and it is done through the study of self via the practice of zazen meditation.

Practicing Meditation

To meditate, five things are necessary:

• A focus on the breath
• Lowered eyes, gazing at the ground
• Folded hands, known as >mudra
• Letting intrusive thoughts pass by
• Proper body position

Begin by sitting in any of several traditional Zazen Meditation positions. The spine should be straight, the lower back slightly curved, and the muscles soft and relaxed. Focus on the breath, counting each individual breath 1-10, then, begin again at one. If a thought intrudes, look at the thought, then let it go and begin again at one. Concentration should be focused, repeatedly bringing the mind back to the present. As skill increases each inhalation and exhalation pair can be counted as one; eventually, concentration will be so developed that counting will not be necessary.

Meditation Positions

In Burmese position, sit on the floor with the legs crossed. Both feet rest on the floor, as well as the knees, creating a tripod for balance.

The Half-Lotus position is similar: seated on the floor, legs crossed with the left foot on the right thigh and the right leg tucked under. In a Full-Lotus position, each foot is placed on the opposite thigh. This is the most stable position for balance.

In Seiza position, kneel on the floor with the behind on the feet, or use a Seiza bench, a small, wooden, angled stool.

When sitting in a chair, the feet are flat on the floor and the body sits on the front third of the chair.

The use of a zafu, a small meditation pillow, under the behind raises the body slightly and creates better balance once the legs are crossed. It can be used on top of the feet when kneeling to take pressure off the ankles, and behind the lower back in a chair.

The purpose of meditation is to seek answers to the great questions of life, create internal peace, and cultivate wisdom, love, and compassion within the self. It has been practiced for more than 2,500 years.

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