Zen Meditation

Although Zen meditation has its roots in Chinese and Japanese Buddhism, its meditation techniques have enjoyed great popularity in North America and Europe. Zen meditation-what the Japanese call zazen, where za means sitting and zen means meditation-is essentially the practice of opening one's mind by removing obstacles to free thought. When these obstacles are removed, the practitioner is said to gain a better understanding of his or her Buddha nature so it can be realized. Zen Buddhists believe that it is this Buddha nature that connects each person to every other person.

The purpose of Zen meditation is ultimately to gain enlightenment (often referred to as satori), but it can take years for a practitioner to reach this coveted level of awareness. Until then, meditation is used in conjunction with other Buddhist practices to strip the layers of the mind that are believed to prevent free and open thought. This practice is intended to calm both the body and mind in preparation for spiritual insights, which are almost always achieved through meditation.

Methods of Practice
Zen meditation can be practiced anywhere, at any time, but traditionally students learn meditation in schools with large meditation halls. Depending upon the school where they receive their meditation instruction, they may be learning meditation through a once daily practice or sit in meditation several times each day.

The meditation halls are called zendos,and a period of Zen meditation is traditionally announced by three rings of a meditation bell. Practice ends with a single chime. Both before and after practice, students must bow to their meditation mat or meditation cushion, to their fellow practitioners and to their instructor to show respect both for the practice and for the people around them.

There are three types of Zen meditation:

Concentration. The first type of Zen meditation practice is called concentration and is considered the least difficult to learn. In many cases, students begin with concentration before moving on to one of the more difficult levels. In concentration meditation, the focus is primarily on the breath and you may be cued to count your breaths as you inhale and exhale.

Koan Introspection. The second type of Zen meditation is referred to as koan introspection. Koans are designed to stretch the boundaries of the mind and are best described as phrases or questions that defy logical, rational thought and understanding. Thus, meditation on a koan requires that you tap into your intuitive nature to gain insight into or derive meaning from the phrase. A well-known example of a koan is "What is the sound of one hand clapping?"

Shikantaza. The third and final type of Zen meditation is called "shikantaza," which is considered by some to be the purest form of meditation. You won't use an object or phrase to hone your skills in this practice. Instead, you'll utilize the skills taught in concentration to focus intently on the present moment, which is all that really matters in Zen Buddhist tradition.

Zen Meditation Positions
According to the Zen Mountain Monastery, the positions taken for Zen meditation vary based on where you study, but modern practitioners may adopt any one of the positions to ensure personal comfort.

In the first position, you will sit on a meditation cushion or mat in a cross-legged position, usually in full lotus or half lotus. In the second position, sometimes called Burmese, you'll simply cross your ankles in front of your body and pull your feet close until the tops of them are resting on the floor. The third position is assuming a kneeling posture, with either a special meditation bench or a cushion elevating your hips and buttocks. In the West, Zen meditation positions tend to be less strict. It's not uncommon for practitioners to sit upright in a chair or the edge of a bed.

No matter which position you practice in, you'll be directed to hold your hands in a specific mudra in front of your abdomen in the classic position: hands resting on your legs with the right palm up and the left palm resting on it, thumbs slightly touching making an oval. Your eyes will be partially closed to help minimize distraction however, closing the eyes completely is discouraged in Zen meditation as it makes it far too easy for practitioners to lapse into sleep.

Starting the Journey
If you're considering beginning a Zen meditation practice, it's good to start your learning process with a well-qualified meditation instructor to guide you. While meditation itself is not inherently dangerous, you will be holding your body in the same position, without movement, for extended periods of time. Maintaining these postures for too long when you're a beginner may result in muscle cramps. When you meditate at home, consider using a timer or alarm clock to signal the end of your desired length of practice.

There are hundreds of resources available to people who wish to learn how to meditate in the Zen tradition. Spend some time researching the Zen Buddhist tradition and Zen meditation by seeking books written by well-known Zen masters. Once you've gained an understanding of the principles behind the practice, you'll be better equipped to choose an instructor, school and method of practice.

You'll find numerous Zen meditation instructors in medium- to large-sized cities. In other words, you don't need to travel to a Buddhist monastery for formal lessons (you may, however, choose to do that when you're deeper into your practice by going on meditation retreats offer by them). Again, you'll want to do some research before you commit to formal instruction, so start by asking friends, yoga instructors or others who work in holistic healing for recommendations.