Zen meditation brings up images of robed Buddhist monks sitting on a verdant summit and meditating until they arrive at illumination. But you don’t have to travel to foreign countries or exchange to Buddhism in order to practice a basic form of Zen meditation. Just commit to a daily meditation routine, and soon enough you’ll develop compassion plus reduce daily stress, mood swings and anger issues.
1. Entrust to a customary meditation routine. Zen meditation works cumulatively over a period of time, so to really get the most out of this technique, commit to a daily habit (yes, even on the weekends!). Set a time (early morning or late night works best) and make sure you have a quiet and undisturbed environment.
2. Find an area large enough to sit cross-legged in without being too crowded by objects around you, and make sure it is near a wall.
3. Be seated cross-legged facing a wall that is about 1 to 3 feet in front of you. Note that sitting postures are not that important in Zen meditation; what counts more is your state of mind. So if you have back problems or cannot sit in a full lotus position, by all means use a chair or sit kneeling down. You can also try the half lotus position or even just crossing your legs but without putting your feet on your thighs.
4. Carry on your posture. Whatever technique of sitting you choose, keep your back straight and your ears aligned with your shoulders. You head should be tilted slightly forward, chin pointing down just a bit, and your eyes should be open–but relaxed–and focused on the floor at a 45-degree angle from your body (do not look at the wall). Every time you feel yourself sag, imagine that there’s a string tied to the crown of your head that is pulling you upward.
5. Place your hands in your knee (about 2 inches below the navel) with the palms facing upward and the fingers of the left hand resting on top of the right hand. Your thumbs should touch lightly–imagine holding a sheet of paper between your thumbs; the sheet shouldn’t fall, but your thumbs shouldn’t hold it so firmly that you wouldn’t be able to yank the sheet away.