Zen Meditation Technique - Practice & Hidded Secret - Free Guided Meditation
The Practice of Zen Meditation Technique - Zazen
Free Online Guided Meditation Technique #1
The first meditation we will explore in the Free Online Guided Meditation Techniques E-Book is the famous Zen Meditation Technique, also called Zazen or Breath Meditation. At the end of the meditation script I will reveal the real secret behind this most profound meditation technique.
Free Zen Meditation Video (Zazen)
(From Online Meditation Video Series for Daily Meditation Practice)
Background of Zen Meditation Technique (Zazen):
This was the meditation technique of Lord Buddha - I should have to say no more in order to motivate you to try this meditation. It is one of the most widely used meditations in the world and is the heart of Zen Buddhist teachings. If one was to make a short list of the best meditation techniques, Zazen would most certainly make the top 10 list.
Tools required for Zen Meditation Technique (Zazen):
- Zafu (traditional Zen Buddhist meditation cushion), Smile Cushion or other firm meditation cushion. I purchased mine from zafu.net. I also purchased a zabuton (meditation mat) from them, a zabuton though is optional.
- Loose comfortable clothing.
- An alarm clock, stop watch or other time device.
Benefits of Zen Meditation Technique (Zazen):
Primary Benefits:
- Builds Concentration and Focus.
- Self Knowledge - both, the workings of little self (ego) and awareness of the Big Self (True Divine Nature).
- Calmness
- Compassion
- Spontaneous Joy
Secondary Benefits:
- Improves health and wellbeing.
- Increases willpower and builds character.
- Bestows psychic powers.
Cautions for Practicing Zen Meditation Technique (Zazen):
There are very few cautions with regard to Zazen practice, but the one I would like to point out has to do with emotional storms.
There can be periods of time, either during a single sitting or spanning across several weeks, when emotions you may have suppressed rise up to the surface and force you to deal with them. During these turbulent times, don’t exacerbate the issue by chewing on the emotion laden thoughts that come up. Traumatizing yourself in this way has no value. Instead, sit with the emotions and related thoughts without resistance, then let them go and return your awareness to your breath.
This emotional cleansing is due to the visibility of the subconscious mind once the conscious mind is quieted by the meditation. In the short term, this can be a difficult time to go though, but in the long term its a necessary and healthy cleansing that will promote greater peace, depth, joy and clarity in your life.
Guided Basic Zen Meditation Technique (Zazen):
- Find a quiet place and sit in a comfortable cross legged position. If using a zafu or similar meditation cushion, sit on the forward third of the cushion. The objective is for your hips to be raised above your knees and to form a three point base with your knees and buttocks touching the floor/cushion (leave a comment below if want to use a chair or meditation bench and would like me to explain those details).
- Set your alarm or other time device for 20 minutes.
- Now elongate your spine upwards and to align it with the back of your head, subtly bring your chin back and in like a soldier at attention. There will be a slight inward arch in your lower back.
- Now rock gently from side to side in big arcs, making them smaller and smaller till you drift to a stop. You should find yourself perpendicular to the floor with no tension or pull from either side.
- Have your eyes half open with an unfocused gaze on the floor in front of you. You should be looking down at a 45 degree angle about 2 to 3 feet in front of you. You may also close your eyes if you prefer.
- Bring your hands to your lap and place them in the cosmic mudra. To do this rest your right hand on your lap, then rest your left hand on top of it and have your fingers overlap. Now bring the thumb tips together thus forming an oval frame.
- Close your mouth, swallow your saliva creating a slight vacuum and place your tongue against the roof of your mouth. After this point there should be absolutely no more movement of the body. No fidgeting, scratching, shifting - nothing - be like you are frozen in time.
- Take 5 deep, slow breaths though the nose. This will oxygenate your blood and relax you.
- Now bring you attention to your breath without trying to manipulate it further in any way, just become aware of its flow. Spend a few minutes just observing it intimately till it starts to become regular and relaxed.
- At this point begin counting your breath. Count an inhalation as one, then the exhalation as 2 and continue to count your breaths until you reach 10. At which point return to 1 with the next inhalation. If at any point you get caught in a mental story line and loose your count, gently, without passing any judgment, return to 1 and start over. That’s it, continue for the duration of the meditation.
Guided Intermediate Zen Meditation Technique (Zazen):
Follow all the steps for the Basic Zen Meditation Technique, except for the last step a complete inhalation and exhalation cycle should be counted as 1. So you will do 10 full cycles of inhalation and exhalation before returning to 1. You can also increase the time to 30 - 40 minutes.
Guided Advanced Zen Meditation Technique (Zazen):
Follow all the steps for the Basic Zen Meditation Technique, except for the last step instead of counting the breaths, just "be the breath". Don’t try to jump to this step too soon, first build your concentration and focus. You can also increase the time to 1 hour.
Hints and Tips for Zen Meditation Technique (Zazen):
- Do some stretching or Yoga before sitting in zazen. It will help your body adjust better.
- Be regular, the benefits of this meditation are vast, but they take time to manifest.
- Some good internet resources and books on zen meditation and zen teachings are listed below…
- Charlotte Joko Beck’s Ordinary Mind Zen School and her book Everyday Zen: Love & Work
- Zen Mountain Monastery - Mountain and Rivers Order of Zen Buddhism
- Shunryu Suzuki’s San Francisco Zen Center and his book Zen Mind, Beginner’s Mind
Secret of Zen Meditation Technique (Zazen):
The secret of zazen does not lie in the awareness of the inhalation or the exhalation. It lies in the gap in between these breaths. It lies when the breath is spontaneously suspended. It is in this gap where the mysteries of the Universe are hidden. This gap and the gap between 2 thoughts are best friends, and in this silence between 2 thoughts the absolute is revealed. Don’t try to force this pause, just continue with your zazen, it will come about naturally.
More Internet Resources for Guided Zen Meditation Technique (Zazen)
Best Yoga & Meditation Products: 
on September 6th, 2007 at 3:51 pm
Hey Anmol,
Very simple and powerful meditation. The cautionary note you gave on ’suppressed emotions coming up’ is a good one and is applicable to any spiritual practice, not just this practice. Self-mastery can come only after emotional cleansing and mastery over them. One step at a time!
Thanks for for this beautiful practice.
-Desika
on September 6th, 2007 at 9:15 pm
Zazen is the meditation I use to set the stage to penetrate the false, thus, it is very close to my heart. I am very happy to share it with you and others.
Blessings,
Anmol
on September 13th, 2007 at 11:49 am
[…] Get into a meditative state of mind . Think of a time in your life when you were most alive, most excited, and full of joy. This could be cheering at a NASCAR race, giving birth, having an orgasm, or eating chocolate cheesecake, whichever thrills you truly. Choose one of these times and tap into the details of this memory. Recall, the smells, colors, everything around and in you at the time, but most importantly, remember the feeling that it provoked in you. Let that feeling of joy and ecstasy reach every cell in your body. Don’t hold back! I know you feel silly smiling to yourself alone, maybe even giggling, but that is a perfect signal to you…think about how awful it is to hold those joyful feelings back, why do we do that to ourselves?! Move forward through that little bit of self-consciousness and fully enjoy that feeling, let it engulf you. Now, hold onto that feeling for as long as you can, and if possible, try to continue holding onto it when you open your eyes. […]
on September 17th, 2007 at 5:44 am
Thank you, Anmol, for the wonderful summary. I could have used something like this a couple of years ago when I was “seeking” a way to learn without having access to a guide. There are so many books available, it is difficult for a beginner to know where to start. Trial and error is the worst way to learn about meditation. I have come a long way, and I know that I have yet further to go. Thank you for helping to point the way.
on September 17th, 2007 at 11:06 pm
I would like nothing better than to know that I have pointed some fellow travelers in the right direction and thus help them in finding their Way. Thank you for your encouraging words.
Best,
Anmol
on September 20th, 2007 at 1:30 am
[…] At the time I did not even know he was talking about meditation, my priorities were not very mature. The advice has stuck with me through the years, and has indeed been very helpful. Thanks to the Personal Development List I have found a website that has some great resources on meditation, for the beginner to the experienced practitioner. A good introduction to meditation from Meditation Mastery is this remarkable guide: Each chapter will provide one important guided meditation and will be written such that to practice that particular meditation technique you only need to read that chapter. […]
on November 15th, 2007 at 10:47 am
[…] zen meditation technique - free guided meditation book for daily practice - ch 1 at mastery of meditation, zen & kundalini yoga. this is an article detailing zen meditation (zazen) technique. […]
on January 19th, 2008 at 10:52 pm
A very nice summary - I want to start practicing the zazen technique. Also, am very glad that you were able to add video to the site. Will let you know how I progress.
on January 21st, 2008 at 6:12 pm
Thanks for stopping by. The Zafu will certainly help w/ Zazen. Will send out that email to the meditation and yoga class to see if others are interested in the bulk order. Will let you know.
Best,
Anmol
on February 9th, 2008 at 7:06 am
[…] Anmol Mehta presents Zen Meditation Technique - Free Guided Meditation Book for Daily Practice - Ch 1 posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “Powerful Zen Meditation technique to increase awareness and clarity of thought.” […]
on March 23rd, 2008 at 11:41 am
I have been doing the zen meditation technique for some time now. I want to focus a bit more on my technique (keeping my back straight) - its still a bit of a challenge. Anything you reccomend?
on March 24th, 2008 at 6:39 pm
The best recommendations to help with the posture, specially the back are the following 3.
1. Get a Zafu or Smile cushion (or other firm meditation cushion). They help more than you can imagine. Here is an article with all my tips and tools for meditation.
Tips & Tools for Daily Meditation Practice
2. Strengthen the back and help it’s flexibility. The following yoga set should be very good for that.
Spinal Warm-up Series - Free Yoga Video
3. Make sure you are perfectly in equilibrium. So rock yourself in big arcs and let your body settle into perfect balance so your back has no pull to either side.
Hope this helps, let me know.
All Good Wishes,
Anmol
on May 28th, 2008 at 11:18 am
I would like to attend your classes
on May 29th, 2008 at 10:08 pm
Great to hear you are going to take the online classes. Let me know if you run into any issues. I also look forward to any other feedback you may have.
Best,
Anmol
on May 30th, 2008 at 11:14 pm
Hi Anmol,
I have problems maintaining good concentration for 20 minutes. My mind really starts to wander after about 10 minutes. Is it better to start off with less time, but better concentration. Or, is it better to stay on the cushion for 20 minutes and let things progress that way?
Thanks,
Steven
on June 2nd, 2008 at 10:22 am
The general rule when starting out, is to sit for 5 minutes more than you are comfortable doing. My suggestion though to you is to sit for the 20 mins, even if concentration is low, if you have the time and willpower.
I have found this meditation to bring enormous positive changes at 20 mins, that may not be initially detectable but accumulates over time.
Just stick to it, thats the most important thing.
All Good Wishes,
Anmol
on June 2nd, 2008 at 9:34 pm
amnol, i cant seem to stop my right leg from falling asleep, it’s happens every 5 minutes
i even use a cushion, my left leg is okay but my right leg feels kinked by the hip when i sit in your position on the video
and the zazen meditation felt almost half an hour but it was only 4 minutes
it’s like when you start doing a kriya it’s all easy
then it starts to become hard on the 2nd or 3rd time
im doing class 101 and cant seem to make it through the 3rd day mostly, then i start all over
but ill keep trying
on June 7th, 2008 at 9:59 am
The only way I found to fix it was to use an additional cushion on the back edge of the pillow situated so that it rotates the pelvis slightly backwards. I think the problem is related to nerve pinching in the hip joint. I tried just living with it to the point of my legs becoming immobile. At first I would laugh at myself trying to walk around without any feeling in my legs or the ability to bend my feet. I definitely learned compassion for those who can’t use their legs at all. But, after a while it just became discouraging instead. Anyway, I hope this helps you out.
on June 7th, 2008 at 5:36 pm
Hi Anmol,
When starting to practice zen meditation it is usually advised that a teacher/master is sought out before you begin , due to the emotional storms that you have outlined. Would it be safe for a person to begin practice without a teacher/master, who has had alot of emotional turmoil and difficulty in their lives?
Thankyou
on June 13th, 2008 at 2:18 am
The leg falling asleep problem does go away, but what I would recommend is to make sure that no material is bunching up behind the knees when you are sitting. I sit wearing a pair of pajamas that I cut above the knees and this helped a lot with my leg falling asleep issue.
Hope this helps.
Best,
Anmol
on June 13th, 2008 at 2:25 am
Yes it is ok to start, but don’t overdo it if you still feel emotionally vulnerable. Start slow and also do yoga, exercise and pranayama to help clear and strengthen the system. In addition, use the power of positive thinking to help yourself get out of any negativity if it’s affecting you currently. Remember the mind plays a huge role with regard to our moods and emotions.
Increase the meditation as you feel yourself getting stronger.
Best,
Anmol
on July 17th, 2008 at 4:56 am
Hey Anmol,
Great site, fantastic article. One question….can we meditate this way while lying down as well?
Also, how do we notice progress?
Thanks,
Sree
on July 21st, 2008 at 5:11 pm
nice work, these are very charming,thanks for that. but i have some questions….
1. zazen is buddhist meditation, they dont believe in god, am i right? dont you believe in almighty or paramessyor? if you do then how do you combine the theories?
2. zazen says about the 1st part of meditation that is stillness of mind but does not say about the 2nd part-connection with almighty, which almost all other meditations say. then how can zazen be the best meditation to a believer?
3. what is our ultimate goal? nirvana or the almighty?
i really dont think you are a right person for these contradicting religious questions, but still i ask just because i like your work.
thanks….eagerly waiting for your answers.
on July 22nd, 2008 at 8:26 pm
Nirvana = Almighty = Oneness = Love = Truth = Non-Duality
I have actually discussed this in the following article….
Understanding Non-duality, Hinduism, Buddhism
Buddha, and others, have chosen to stick to the negation of the false and left that which is True and beyond the mind alone. As it will manifest in the absence of the false. Presenting the positive, into the mechanism of desire, they noticed, simply feeds it further.
Thanks for your kind words and glad to have your presence here.
Best,
Anmol
on July 28th, 2008 at 10:19 am
Can these meditation techniques be practice without a teacher, on your own.
on July 29th, 2008 at 8:40 am
I had learnt about zen and kundalini meditations. Which is most effective?
on August 5th, 2008 at 12:53 am
What exactly is ZEN? Is it a name of some one or technique?
on August 6th, 2008 at 1:29 pm
Yes you are welcome to practice these techniques without a teacher. If you do find a good teacher though you are blessed, if not turn to the inner Guru for guidance and help.
Best,
Anmol
on August 6th, 2008 at 1:31 pm
Here is an article and story that deals with your question about which is better, Kundalini Yoga or Zen Meditation. Enjoy :-D!
Powerful Kundalini Yoga Battles Profound Zen Meditation
Cheers,
Anmol
on August 6th, 2008 at 1:32 pm
It is the meditation aspect of Buddhism as taught by the Buddha.
Best,
Anmol
on August 8th, 2008 at 4:28 pm
Thanks for the positive feedback. Yes you can meditate lying down as well. This is how I started and even today my nightly meditation is done on lying down.
Others will notice changes in you before you do. See the following article to find where to look for changes…
Top 10 Profound Benefits of Meditation.
Best,
Anmol
on September 5th, 2008 at 5:49 am
Hello Anmol,
I am just starting to go into the vast world of meditation and I’m only using Internet material I can get my hands on. One of the videos I watched on you tube about meditation stated that I could have music turned on very low while I do meditation. Can I use this on the Zen technique ? I’m using so called meditation music, which is very still and relaxing. I’m using it because there is no way I could find a quiet spot at my house and I need something to isolate from all of the unwanted sounds. Would that be applicable with the Zazen?
Regards,
Ilian
on September 24th, 2008 at 4:37 pm
Hey anmol, i’ve been having some problems with concentration lately, and in my head there are little thoughts that are wandering around…i’m not really “into” them but they’re there, and they seem to get in the way quite a bit. Any suggestions?
Thanks, Alex.
on September 26th, 2008 at 11:34 am
Sorry for the late response, this comment seems to have slipped though unnoticed.
I do not suggest using music during silent meditation, especially if you are looking to advance to deeper levels. Watching the mind in advanced meditation will require tremendous energy and concentration and the music will be a distraction.
Use the music to initially relax, settle the mind down and set the stage, but try to see if you can do without it once you start you session in earnest.
Ambient random sounds tend not to be a problem once you really zone in.
Best,
Anmol
on September 26th, 2008 at 11:37 am
It’s ok to have these thoughts running around, especially if they don’t draw you in. Just see them and let them go the best you can.
In more advanced levels of meditation, the mind will start to still itself in order to allow more energy to be devoted to pure observation. For now, just follow the “see a thought, let it go” technique.
Best,
Anmol
on October 15th, 2008 at 5:44 pm
anmol, will zazen meditation also open my third eye?
on October 18th, 2008 at 2:03 pm
Many Zen practitioners have been known to develop psychic abilities later in their practice. These abilities are often due to the Third Eye opening, so although it is not a direct meditation to target the Third Eye, it could lead to the awakening of this center.
Best,
Anmol
on November 8th, 2008 at 8:01 pm
anmol, is zazen meditation the same as restorative mediation (RM Mediation) RM
meditation works to match you to your original blueprint
on November 13th, 2008 at 3:16 pm
No Zazen is not the same as RM. Although the goal might be the same if put the way you have stated it. All meditation looks to throw you back on to your Real self.
Best,
Anmol
on November 30th, 2008 at 12:32 am
anmol, im a believer in gems having beneficial properties(i know silly)
will zazen meditation help me feel the vibrations of gems?
on January 3rd, 2009 at 3:20 pm
To feel such subtle energies, the pre-requisite is a very quiet mind and Zazen will certainly help with that.
Best,
Anmol
on January 16th, 2009 at 3:53 pm
Hi,
This is a great site, I just cant get enough of it.
I wld like to take your online classes.
Thnks
on January 16th, 2009 at 8:00 pm
Great to hear you are enjoying the website and plan to take the online classes. Let me know if you run into any issues.
Best,
Anmol
on January 18th, 2009 at 11:33 pm
Hello Anmol, hope you are well. I would like to express thanks for providing the information on this website. I have never really partaken in yogic practice prior to this and the literature as well as the videos are enlightening. Your website is the exact supplement I was looking for in order to accomplish my new year’s resolution of making ammends to my current existence with the tripod of meditation, exercise, and nutrition. Happy new year and may the inherent thought that permeates through our universe be with you always. Thank you.
on January 21st, 2009 at 8:00 pm
When I do Zazen , my back slackens after some time , especially the chest portion and bends forward slightly. Also the breath becomes shallow and minimal , just enough to keep me alive.
on January 22nd, 2009 at 10:14 pm
Thank you for your good wishes and inspiring feedback. Great to hear you are going to incorporate meditation into your program, am sure you will find it enlightening :-).
Best,
Anmol
on January 22nd, 2009 at 10:16 pm
It is normal for the breath to diminish significantly suring Zazen. Use a firm zafu to help with the posture, it is very helpful.
Best,
Anmol
on February 11th, 2009 at 12:07 pm
Anmol,
Thank you for sharing your knowledge here. When I follow your guided meditation, I am unable to keep my knees low to the ground, especially my left knee. Is it permissable in order to follow the zen meditative technique correctly to have both knees off the ground, even one knee higher than the other?
on February 11th, 2009 at 4:43 pm
Sitting in the forward 1/3 of the zafu or meditation cushion should help. It is ok, if it does not reach the ground, although in time you would like it to, so you can sit longer.
Check Appendix 1 of the Silent Mind Meditation Program for a good set to increase your flexibility specifically for meditation.
Best,
Anmol
on February 19th, 2009 at 3:18 am
Hi Anmol
Thank you for the help you gave me by answering my email.I am now going to take your course on zazen and Kapalbhati breathing that you recommended.
Barre
on March 28th, 2009 at 6:55 am
thx anmol, you recommended me this meditation to help me with anxietyu and opening to others and i was wondering if i can add even a kriya to enchance the benefits.
on April 1st, 2009 at 7:57 pm
Yes you can do Kriyas with this meditation. You can do Archer Pose and Eagle Pose to enhance your magnetism and personality, and you can do Anuloma Viloma Pranayama as well to help with the anxiety.
Best,
Anmol
on April 2nd, 2009 at 7:43 am
thx anmol you truly are a blessing.
I truly admire you for the help you give to the world.
on April 9th, 2009 at 2:01 am
hi anmol, i do this meditation 2 times for 20 minutes a day
when the time is over, i feel the need to do more, but i think ill wait till my mind quiets down more
ive also increased sat kriya to 5 minutes :)
on April 11th, 2009 at 7:21 pm
Anmol,
Great and informative video. Well done. I’ve been meditating for a few months now and I just cannot believe how much it has impacted my life. I am just so much more peaceful and react so much more calmly to outside stressors.
The benefits of meditation to both the mind and the body are so great that meditation is now being used and recommended by both natural and medical doctors in the United States.
All the Best,
Sonia Gallagher
on April 17th, 2009 at 4:06 pm
when you talk abour psychic powers do u mean
extrasenzorial perception or u talk apout all the great siddhis like becomin small as an athom or large as a giant or flying or water walking
on April 18th, 2009 at 6:19 am
its very hard to keep my tongue in the roof of my mouth, how can i freeze if imy tongue trembles and slides back?
on April 20th, 2009 at 10:59 am
Dear Anmol,
Don’t know where to begin, cause it’s a long story and but I’m really in need for some good help! Because of health problems I started to do zazen. Because your site gave me the idea that doing zazen is good for you. but it did not say anything about a kundalini serpent that awakens or that can bite you. at least I did not saw it on your website. So the day I awoke it, I started wondering why I felt so good. My vision and hearings increased very much. And I felt like high in the sky. There was something o so powerfull and big above me. So I wondered why I felt like this. I started to look for information on the web and I read somewhere that in fact it is a snake. So I got really scared!! But to make sure that there is nothing like that I raised my hands above my head and yes it bit me. I’m really very very scared now for my body feels different. to be more precise I feel it move. I stopped meditating and I don’t know what to do more. Can I do something to make this undone. Cause I really did not had bad intentions. Please help me for I’ m really in need!!!
This is just a sum of all, because there is more to this story so if you can make some time to help me, please do. All advise is more than welcome from just anybody. You can reach me on my e-mail adress:
bananenrokje@hotmail.com
Namaste,
Tira
on April 20th, 2009 at 8:30 pm
By psychic powers I mean ESP and the other ones as well.
Best,
Anmol
on April 20th, 2009 at 8:34 pm
The tongue is kept flat against the roof of the mouth, and the suction created by swallowing your spit should hold it in position. Let me know if this is indeed the technique that is causing you trouble.
Best,
Anmol
on April 22nd, 2009 at 11:05 am
Dear Anmol,
I really thought you would reply to me, but now that I saw you didn’t reply I’m quite confused honestly. So Anmol could you be so kind to reply on my comment. Cause I really need some help here…
Namaste,
Tira
on April 22nd, 2009 at 12:28 pm
Tira,
I am sure that Anmol didn’t ignore your post…I am certain that he has a lot posts to reply to and is simply haven’t gotten to your question.
I hope my comments would help though.
first of all, there is no need to fear Kundalini. it is described as a serpent not because it’s an actual snake that crawls inside your spine…it is described as a serpent because the energy is a whirling undulating energy that rises in a spiral motion up your spine.
when you say it bit you, I don’t really understand what that means. can you be more specific on what you felt?
kundalini may cause some pain if you have any blockage at any point along your sushuma and it will take time for kundalini to clear up that blockage (I’ve been having pain on my neck for the past two months but it’s a normal reaction).
kundalini is also known as the holy spirit. do not fear it since there is nothing to fear from the holy spirit. it may, however, ask for you to be more focus on spirituality and prepare your body for its rise. Anmol’s chakra balancing meditation can help a great deal.
I’m sure Anmol can give you better advice but there is such a great deal of information that Anmol has on this website that it would be beneficial for you to go through them and you just might find your questions answered already by Anmol’s past articles.
again, my advice is to not fear kundalini, it is also known as the holy spirit. it exist in everyone and is never harmful for anyone unless you abuse it (use it for bad things or actions).
good luck and god bless!
on April 22nd, 2009 at 7:59 pm
Hi Anmol,
Scoliosis prevents me from sitting erect; the pain is immediate and severe. The curvature of my spine is not likely to go away and neither is the pain it causes. Is long-term chair sitting possible?
on April 23rd, 2009 at 12:31 pm
Sorry for the delay, I currently have over 500 emails/comments to respond to, so it does take some time :-).
Kundalini awakening is certainly not uncommon in meditation. There are some article on that in the website (Kundalini Yoga vs. Zen Meditation; Kundalini Awakening Symptoms).
First thing is please do not worry. Anxiety and fear are self created. Many would be thrilled to have your experience and moreover, nothing you have said indicates that anything bad has happened.
Generally the sense of space and largeness is awareness of one’s infinite nature (and your description is very very close to that). The movements and feelings you are experiencing are indeed energy moving within you. Enhanced senses is a blessing of meditation and kundalini as well.
Raising your hands, with the strong fear of a serpent above, while kundalini is coursing though you can create electric events within. Also, the seeing of serpents is very common during kundalini (see the second article I referenced above). Don’t fear them or Kundalini as Ed has pointed out. They are the symbol of spiritual evolution.
If you feel a little disconcerted right now, take a break from meditation and enjoy time in prayers for a while. It will give you calmness and courage.
Let me know how it goes.
Best,
Anmol
on April 23rd, 2009 at 12:35 pm
Yes, you can certainly sit on a chair, you can also do meditation lying down on your back (use cushions under knees for comfort if it helps).
I have done the above quite a bit, and still meditate on my back before sleep each night.
One more note. Don’t strongly believe your scoliosis will not go away. Do some gentle yoga and you never know. The mind is not to be underestimated.
Let me know how it goes.
Best,
Anmol
on April 23rd, 2009 at 12:40 pm
So good to have your input here. I think you already know how much I appreciate your willingness to share your insights and help others.
Thanks again.
Best,
Anmol
on April 23rd, 2009 at 6:25 pm
2 times a day 20 minutes is the magic number I believe. It’s what I used to do when I started Zazen and that was he best thing I ever did :-).
Best,
Anmol
on April 30th, 2009 at 6:57 am
Dear Anmol,
Thank you so much for creating this website and making this vital information available. The timing is critical as more instruction is needed at a faster rate.
Awareness is presenting of the spaces between thoughts and actions in daily life when there is typically only the reaction of the mind body impulses. Capturing those moments has become an enlightenment. I am not advanced in meditation, admittedly doing more reading than practice and have been on my own humble path. I look forward to utilizing your website to help discipline this being to a scheduled time each day for mediation.
Happy to be on the path.
Thank you again
on April 30th, 2009 at 1:01 pm
Great to hear you are enjoying and benefiting from the website and are going to establish a steady meditation practice. Thanks also for sharing your thoughts with us. They are indeed very insightful.
Best,
Anmol
on June 1st, 2009 at 3:18 pm
[…] Zen Meditation for Treating Stress & Anxiety Disorder […]
on June 6th, 2009 at 5:52 am
Hi Anmol,
Interesting video. I am doing Zen meditation from few months but because of my continuous back pain I loose my concentration every time, specially when I sit in the posture for mediation and straight my back bone to 90 degree after few min pain starts and even after try to ignore the pain finally I loose the practice. Please suggest me any posture where I can sit and do this for more time.
Warm Rgds
Nimesh
on June 9th, 2009 at 2:28 pm
Do you use a Zafu or smile cushion? If you don’t you should, it will help a great deal.
Here are my tools for meditation…
Tips & Tools for Meditation.
The other option is to sit on a chair or lie on your back. Let me know.
Best,
Anmol
on June 12th, 2009 at 4:03 pm
[…] So try always to keep the right posture, not only when you practice zazen (Zen Meditation Technique), but in all your activities. Take the right posture when you are driving your car, and when you are reading. If you read in a slumped position, you cannot stay awake long. Try. You will discover how important it is to keep the right posture. This is the true teaching. The teaching which is written on paper is not the true teaching. Written teaching is a kind of food for the brain. Of course it is necessary to take some food for the brain, but it is more important to be yourself by practicing the right way of life. […]
on June 19th, 2009 at 3:05 am
Ah yes, Zazen is a keeper. Ive been doing it for a week and ive aquired some of the same benefits as the sck pranayama from it. It truly transforms you. Since ive started ive noticed an improvement on my lung capacity and i think clearly as if there are no flaws in my thoughts. Also ive noticed a calm strength to my aura and physical body after doing this meditation along with an amazing ability to naturally be focused and concentrated. Really, im just reaching out to others telling them to make it a daily practice and watch how it transforms you. And last but not least, does anyone else feel the same way? Someone give som feed back please..1 LOVE
on July 8th, 2009 at 8:31 am
Dear Anmol,
Absolute respect and thanks for this site. It has been so wonderful to discover as I live in Thailand and study yoga and meditation in Thai language…..(I’m far from fluent!)
I have started one of your Kundalini yoga courses and have a few questions, if you would be so kind:
1. re: Zen. I find the counting corruptive to my concentration, like it keeps the process of time in my mind, or perhaps makes more of a flurry of mental activity than needs to be there. I had a more successful meditation today when i put all my concentration on the tip of my nose and the direction of my eyes.
(successful meditation for me has been concentrated around the eyes - a stare - and this creating pressure or a feeling of energy around the sinus area. i have no idea if this is a good idea. Ive thought in the past that Thai monks seem uncomfortable with the idea of ‘looking’ inside meditation.)
-is it advisable to abandon numbers?
2. I have been struggling with observing breath. At first I tried consciously not to control it and this led to the feeling that i couldnt breath and couldnt get enough oxygen. Then it occurred to me that in trying not to control it, I was exerting a will to stop it instead. I can never stop being conscious of wanting to ’step back from the breath’.
-do you have any words about keeping the mind away from the breath?
3. ‘the gap between the breaths’ - is this a suitable object of contemplation when meditating? I get a physical rush from observing this (a rush at every gap)
4. another question thats a little off-topic… what activities should i avoid when menstruating? i have heard some pranayamas are unsuitable.
Thank you so much
Namaste ][
Emily
on July 19th, 2009 at 5:02 pm
Hello, I really want to try this meditation but i find it very hard to sit in a cross-legged position. Whenever i try to sit cross-legged it pains my right leg and also my right leg won’t go down properly. Do you have any advice?
on July 19th, 2009 at 8:26 pm
Dominique, I practice often with the soles of my bare feet put together. Doing so, I prevent pain. And the meditation works quite as well. In my opinion, I join left and right side of my body, like they are joined in my brain.
on July 21st, 2009 at 4:49 pm
1- When the Eyes are Still - the Mind is Still: Here is an article on this very topic. Meditation Technique to Control the Mind.
Also, yes eventually the numbers are abandoned. If you feel they are a bother, you try without them as well.
2. Try to focus on the components of the breath (temperature, texture, depth - this will absorb the mind into the moment, and help you leave the breath alone from a control perspective).
3. Yes the gap is the ultimate object of contemplation.
4. Inversions, stomach pumping and heat generating pranayamas should be avoided.
Glad you are enjoying the website.
All Good Wishes,
Anmol
on July 21st, 2009 at 4:51 pm
The following article will be helpful…
Tips and Tools for Daily Meditation Practice
Best,
Anmol
on July 22nd, 2009 at 6:47 am
I think I have a lot of attention deficit. I am a doctor and am feeling that I need to fix this ASAP. So far, I have been succesful but, the more successful I become the more acutely I face this issue and it is effecting my self esteem. I also dont pay attention to others talking, I think I am caught up with myself or something of that sort. If you could please please help me with this. Thank you.
on August 10th, 2009 at 12:30 pm
Dear Anmol and Fellow Students,
I finished my 2nd morning of the beginners course. I have enjoy doing the class as well as sharing comments with so many. Thank you so much for this life living and giving site.
Best regards,
Angela
on August 14th, 2009 at 4:21 pm
hi anmol, ive been practicing 2 sets this meditation for 20 minutes, but ive modified it to where im looking at the tip of my nose
my vision feels funny afterwards
on August 29th, 2009 at 1:34 pm
hi anmol,
why does it seems like at the start of meditation, we start with one notion and end up just opposite of that?
Is it a common thing that we return to the beginner’s position after every step?
Is it a natural revelation that we get, that its not the position, not the posture, not the mind-balance thought, not even meditation thats there?
.
on August 30th, 2009 at 9:21 am
Hello Anmol.
I just started out with this technique and it feels like it could be the right one for me. But I have one concern though. It might sound strange, but for some reason I have a hard time concentrating on my breath without manipulating it. It feels like i’m contantly controlling the depth and rhythm of my breathing during my session, instead of passively observing it. Do you think this could be a problem?
on September 7th, 2009 at 2:01 am
Jai Radhe Madhav,
it has been a great journey in reading articles from your site and watching videos for clearing doubts in practical processes. thanx for article like Zen Meditation, i have really enjoyed reading through it and hopefully i shall be able to bring into my life soon and master it. 1 more thing i wanted to ask in context to spirituality only- do u have any idea/ have you ever come across the idea to learn Tai Chi. it is also very powerful one and very close to nature. its a humble request, if you can include that part of information here at your site. as you know in Northern India such art is not available, i know its a part of martial arts but now a days its been also used to increase spiritual energies in oneself. so i would like to ponder over on this matter too. thank you.
GOD BLESS YOU!
on September 10th, 2009 at 4:21 pm
Hi Anmol,
I have been doing Gyan Mudra meditation on an ON/OFF basis. I have had difficult time being consistent with meditation due to my work and school schedule. I finally would like to make this happen and start from your introductory course so that I can be on the right path to meditation.
I was told by one of the palmist to do Gyan Mudra meditation – but just like a lot of people here, I had a lot of distracting thoughts, and no concentration. It has been quiet a difficult journey for me.
I would like to start and stick to the meditation practice once and for all using your website courses. In order to do this, I have to buy the Zafu cushion – question is which kind of cushion is best for me (By the way I am a 26 year of single male in a healthy condition (except a lot of work/family stress)). When I was looking at the cushions, I saw a multiple type of cushions and I wanted to know if you have any suggestions over which type of cushion to buy for Zazen practice.
Thank you for your help,
Deepak.
on September 25th, 2009 at 10:11 am
hello.. so I have been doing the beginners kudalini week one and am five days in.. no problems per se, but I do notice some things with the Zen meditation. on day three, I didn’t do the set early morning, I started it in the afternoon. due to a visitor, I did the meditation that night.. I was able to sit through the whole 20 minutes of it. In the mornings, when I do the kriya, the breath of fire, the warm up and then morning exercises I end with the meditation. It doesn’t become physically impossible, but uncomfortable.. I can get through 14 minutes or so of it.. why is it so difficult in the morning and not at all at night? In the morning, I get a tightness in the chest and torso and my breathing becomes a bit strained.
The day that I did the meditation at night, it was after a friend of mine came by. She does reiki and did a bit of a small healing on me, sensing that my solar plexus was very much out of whack. Was it that healing that made the meditation easier? Or is it because I had not built up so much energy as I do in the morning after doing all the previous exercises?
Faith
on September 29th, 2009 at 8:47 am
Can you tell me how to do this meditation while sitting in a chair. I am not able to sit on the floor.
Thank you for your wonderful website.
Patricia
on September 29th, 2009 at 10:19 am
Here are details for using a chair.
Using a Chair:
Description: Use a chair that allows you to sit comfortably. Sit with your back straight and erect, but do not use the chair’s back for support if possible. Using the chair’s back for support will actually prove to be more difficult over a longer period of time than sitting without it. Head is pulled back slightly so the chin is ever so subtly drawn back and in - such that back of the neck is aligned with the spine. The eyes are closed and the hands are held in the cosmic mudra. The feet are kept flat on the ground and are about shoulder width apart. It is best if the height of the chair lends itself to your knee joints making a 90-degree angle.
Benefits: Very much like Sukh asan. Sitting this way makes you alert, provides essential nourishment to the brain and helps relax the breath.
Cautions: Because the base is not as wide and solid as Sukh Asan, there is a greater chance of putting strain on the back and thus having it become sore during prolonged sitting. For this reason it is important to develop the strength and flexibility of your back. Also, it is fine to use a flattish cushion to sit on to prevent your butt from getting sore.
Best,
Anmol
on September 29th, 2009 at 4:19 pm
It can take the body time to adjust to the new program, and it is fine if you want to split the yoga and meditation parts of the class. You can do the yoga/breathing in the morning and meditation in the evening.
In time though you will find it quite possible to do the complete routine in the morning, but as I said till then feel free to split it up.
Best,
Anmol
on October 3rd, 2009 at 9:18 am
I’m 20 years old and have been interested in meditation and since past five years. Many times when I meditate, I go into trance like state for few minutes after which I end up either dreaming or thinking about other things without being aware of it. How do I rectify it?
on October 6th, 2009 at 9:12 am
hi anmol i have been doing this meditation for about 6 months,
the benefits came hard still now i am able to concentrate better, i can relax easyer, i more confident, i am able to observe my thoughts and i discover how many negative thoughts i had in my subconcious, i can se on the secondary benefits that this meditation bestows psychic powers, what kind of powers do you get? i set my goal for 1000 days with this meditation since i know that 1000 days means mastery in yoga.
on November 29th, 2009 at 8:15 pm
Hey Anmol, I’ve got a question.
Recently, I’ve been feeling a lack of emotion, apathy.
I don’t know what’s wrong with me but i can’t seem to feel any strong emotions. I have also been having these random negative and violent thoughts, and i do not want them. It feels as though these thoughts are not part of me and they just appear randomly.
What do you recommend doing, and what do you think the problem is? I want to get rid of these negative thoughts and become balanced and more emotional as well.
Deep thanks,
from Alex H.
on December 7th, 2009 at 10:56 pm
I’m a Catholic Christian. I’m just wondering if practicing zazen can help me become a better Christian.
on December 20th, 2009 at 11:48 am
Thanks, for enlightening me with your message. Will follow closely the techniques.
on December 23rd, 2009 at 10:00 pm
Hello Anmol. I would like to start doing this meditiation. I’ve been looking for one to do for 40 days and this one resonates with me. It just seems to get right down to the bottom of the matter. After a couple of weeks I’d like to start the Heart Cha
on December 23rd, 2009 at 10:04 pm
woops. I cut my comment short. I was going to say that I want to also start the Heart Chakra balancing class to heal my heart. Thank you for what you are doing. It’s cool, too because I’ve been doing Ravi Singh and Ana Brett videos for a few years. I didn’t know he was your teacher!
on February 10th, 2010 at 7:51 pm
Hello,
I would like to join your on line kundalini yoga and meditation classes.
Thx
on February 15th, 2010 at 2:21 am
Jasmine,
Welcome!
Below are the links to both these free programs.
Beginners Yoga
Beginners Meditation
All the best,
Trupti
on March 1st, 2010 at 8:33 am
hey Anmol,
i am a student of std. 12th and successful till now.. i have scored 96.15% in my boards of 10th and now i m going to appear for my 12h boards.. i am very much tensed and out of anxiety and tension i committ silly mistakes in papers… so i wanted u to help me in any possible way… tried zazen but can’t keep my mind calm.. i think about various thoughts and then later think about what and why i am thinking them and eventually become restless by thinking about giving up all the thoughts… it doesn’t work for more than 1 min 49 seconds… please help me i am depressed… pllz contact me on my email id.. eternal.denied.monk@gmail.com