| The history of Zen meditation has its origins in | | | | Meditation Practice: |
| Mahayana Buddhism and Taoism. Some believe that it | | | | * Become conscious of your inhaled breath and |
| originated from yogic methods. Buddhism entered | | | | exhaled breath. |
| China centuries ago via a monk called Bodhidharma | | | | * As the breathing gets deeper and slower, focus on |
| who visited China to teach Buddhism and blended | | | | them and feel the sense of peace. |
| with Taoism and its principles and practices were | | | | * During the inhaled breath focus on the physical |
| adopted. These practices include vegetarianism, | | | | body. During the exhaled breath get each part of |
| avoiding alcohol, emptiness, etc. Gradually 'Chan' or | | | | your body to relax starting with the shoulders and |
| Zen Buddhism became a major part of Chinese | | | | gradually working towards other parts of the body. |
| Buddhism and also created a huge body of scriptures, | | | | * The inhaled breath helps you relax the various |
| in spite of the fact that the transmission of these | | | | parts of the body and the exhaled breath helps you |
| principles does not involve words. Zen meditation has | | | | appreciate and empathize with its needs. |
| also spread to the Americas and Europe and is widely | | | | * Next, get your facial muscles to relax one by one |
| practiced. | | | | and in the process, relay a gentle smile to different |
| There is hardly anyone who has not heard about the | | | | parts of your body. |
| history of Zen meditation today, with the concept of | | | | * As you experience oneness with your body, ensure |
| Zen so popularly being discussed wherever there is | | | | that all the muscles are relaxed. |
| any talk about meditation. Zen or sitting meditation, | | | | * Your inhaled breath will make you conscious to the |
| as it is called, involves sitting in a series of positions | | | | joy of life, the wonders of breathing, seeing and |
| and relaxing the body and mind to bare oneself to | | | | hearing. |
| oneness with nature. As the specific positions are | | | | * Bring yourself back to focusing on your inhaled and |
| followed, distracting thoughts exit as the heart rate | | | | exhaled breath - to the current moment. |
| lowers, gentle breathing follows and the individual | | | | * Your posture of sitting at this stage will make you |
| transcends to the meditative state of reflection. The | | | | feel in control of yourself, your body, your soul and |
| energy that results from this leads to a connection | | | | mind. |
| between the soul, mind and body. | | | | The above steps flow into each other through |
| Throughout the history of Zen meditation, the | | | | regular practice of Zen meditation. |
| practice is to have your mind in the current moment | | | | Za'zen is said to be the core of the Zen meditation |
| - there is no contemplation on the past or future. Zen | | | | process and aims at making a major shift in our |
| meditation focuses the mind on the thought of the | | | | attitude towards life. It tries to release the pressure |
| moment, which basically means that you mentally | | | | of expectations and develop acceptance and |
| travel to nothingness. Instead you aim for a blank | | | | appreciation for what is, and not what is expected. |
| mind that is clear, clean, and calm. | | | | This is the basis from which the history of Zen |
| The Sequence Of Steps Involved In A Typical Zen | | | | meditation evolved. |