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