How to Sit During Zen Meditation

Zen is a sect of Buddhism that believes that through meditation you can see directly into the nature of things. Seated is the typical position for meditation. Hold your posture straight and proper as the mind finds a state of peacefulness and emptiness. This practice of meditation has the effect of reducing stress in the practitioner's life.

Things You'll Need

• Pillow or folded blanket
• Mat to cushion hard surfaces
• Quiet room

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Instructions

• 1

  Arrange the pillow on the floor on top of the mat. The environment should be quiet and conducive to meditation. Position your body on the front part of the pillow and assume your meditative posture. Place the legs in one of four positions: full lotus, half lotus, Burmese or chair position. Whichever position you choose, make sure you are comfortable and that you are stable.

• 2

  Keep your spine straight and extended. Align the spine as best you can by reaching toward the ceiling with your spine. Thrust your pelvis back slightly and let your belly push out slightly. Your spine should remain thrusting toward the ceiling. The chin should remain in line with your belly and your ears in line with your shoulders.

• 3

  Rest your arms in a relaxed state in the lap with the hands resting one on top of the other. Both palms should rest toward the ceiling with the thumbs lightly touching. The palms and thumbs form a loose oval shape. This shape formed by your hands is the cosmic mudra.

• 4

  Keep your head held straight and not tilted to one side or the other. Your eyes in a half-closed state should remain looking about 45 degrees in front of your body. They should remain unfocused. This allows your mind to begin to separate from the surroundings and become occupied with the internal parts of who you are. If you feel anxiety at the beginning of your meditation, close your eyes for a few minutes to center your thinking and gain your focus. If you find yourself becoming sleepy during your meditation, open your eyes wide to help combat the sleepiness.

• 5

  Begin your meditation only after you position your body the way that you desire it to be. Hold this position as you continue to meditate. Hold your body as still as possible during your meditation. Begin with just 10 minutes, and work up from there.