The Zen meditation approach is a great introductory
experience to meditation. With this brief overview along with the simple 10
step process, you’ll be on your way to cultivating resilience, clarity and
relaxation.
Enkyo Roshi from The Village Zendo in Manhattan is a Zen
Master in the Soto and Rinzai traditions. Over three days in a Zen retreat,
which is also known as “Sesshin,” we trained together in sitting awareness
techniques of meditation, theory and walking meditation.
Studies recently released show that Zen Meditation thickens
the grey matter in your brain. Your brain grows in size after just 11 hours of
cumulative practice. After just eight hours of practice (spread over a few
months), you achieve the psychological benefits of a more positive outlook on
life. This minimizes your self-defeating inner monologue or “rumination” as it
is called. Recent studies also show that Zen Meditation treats chronic pain as
effectively as medication.
Good posture and consistency are the most important elements
of successful personal practice. Also, it is important to dedicate and “build
in” a time and space where you can practice every day. Early morning practice
is best as it brings a rested mind and a quiet household, both of which are
very much needed for a resonant session.
Creating the time for quiet contemplation also opens up the
opportunity to set an intention and visualize your perfect day before you
start. This enhances your ability to achieve the kind of day you want.
As Harvard University’s Daniel Goleman describes, meditation
heightens your self-awareness and you carry this state with you throughout your
day with regular practice. You heighten your senses, memory, connection to
yourself, the activity you are doing and the relationship to those around you.
Here’s how you can approach seated Zen Meditation, usingEnkyo Roshi’s instructions:
