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Some schools of Zen Buddhism meditate on Koans. This is an excellent Zen meditation for beginners because simply being in a garden is relaxing by itself. The actual act of creating and maintaining the garden is a mindfulness practice. Have you ever seen a Zen Garden? They are beautiful sand or gravel gardens that are used for sessions of mindfulness. The third of our Zen meditation techniques is perfect for the horticulturist in you. I’ve written a tutorial on Kinhin (Mindful walking). If so, one of the best Zen meditation techniques is Kinhin (mindful walking). Maybe your cup of tea is taking a walk instead. Maybe you don’t want to do the seated Zen meditation technique. These are three traditional Zen meditation techniques. For instance, Shikantaza (“Silent Illumination” or “Serene Reflection”) is a Japanese translation of zazen created by Rujing, a monk of the Caodong school of Zen Buddhism.Īs well as Zazen meditation, you might like to try the following methods. There are also ways to adapt this method. It is traditional in meditation centres and temples for monks or meditators to sit in a group and perform the exercise above for extended periods. Zazen meditation may be practised in groups. Sit quietly and relax for a few moments.At the end of your meditation, you may do gassho again.I like to go into a Vipassana practice now by labelling thoughts and emotions.Observe these mental phenomena mindfully without attaching to them. You might notice scattered thoughts and feelings. You will notice some degree of “Monkey Mind”.Although some Zen masters state that counting breaths is not a part of Zen meditation, beginners will find it helpful. You may count your breath to help you focus if you like. It is best to focus on the breath around the Hara, which is an energy centre two inches above the navel. Focus on your breath and particularly on your exhalation.This is where you adopt the Anjali Mudra (prayer hands) and bow to Buddha. If you would like to show respect to Buddha, you can do gassho.Now move your hands so that the back of your hands touch your knees with the fingers up. Close your fist with the thumbs tucked inside the fingers.Tuck your chin slightly forward to elongate your spine.

As in Taoist methods, press your tongue lightly against the upper palate behind the teeth.