Can you say that you are at peace? Are you at peace with the world, with others, and most of all, with yourself? Meditation can wipe away the day's stress, and foster calmness in today's world of relentless hustle, cramming routines with work, and technology.
However, it is not only crucial for your mental health to sit down, breathe and focus on your thoughts but also for your overall well-being.
Let's find out more about Zen mindfulness and meditation.
What is Zen Mindfulness?
Zen Mindfulness is constantly returning to the present moment, no matter what distractions or emotional overloads might come up. It is also known as zazen.
When you practice this endeavor, you realize that the present moment is always new and fresh, no matter how old it feels. And when you are consciously present, your thoughts and emotions will flow smoothly through your awareness without sticking.
Zen Meditation - How to do it?
To take maximum benefit of this cleansing meditation practice, follow these steps:
- First, find a relaxing place to sit. Because "Zazen" means "seated meditation," you'll need to find a comfortable and stable seat.
- Relax your body by focusing on your body and letting it relax.
- Begin by breathing through your nose.
- Count each inhalation and exhalation from one to ten. While inhaling, count one. As you exhale, count two. Repeat until you reach ten, then return to one and begin again.
- Your mind may be filled with unwanted thoughts, emotions, and ideas. Allow them to leave and reclaim your awareness.
- Let go of your thoughts, opinions, and stories and surrender to zazen.
Benefits of Zen Mindfulness and Meditation
According to studies on the effects of a 7-day Zen intensive meditation training (retreat) on meditators and non-meditators, the training increased non-meditators brain efficiency. Meditators, on the other hand, experienced an increase in brain activity in several areas after the same training.
Here's how Zen meditation can benefit you:
- Helps in relieving chronic stress.
- Gives a chance to connect with your unconscious state
- Improves the internal state of being
- Improves emotional quotient and regulation
- Promotes non-judgmental thinking
- Allows you to observe your thoughts as they come and go.
- Affects brain regions that aid in detoxification and recovery.
- Encourages better mood, sleep quality, confidence, patience, and self-perception.
Access our Yoga and Mindfulness Corner on Wellness TV, take some time off, and practice mindfulness to stay physically and mentally healthy. If you're stressed or depressed for long, consult your problems with our verified therapists virtually on The Wellness Corner, stay anonymous if you want to.
Four Zen Mindfulness Principles
- Everything Is Connected in The Universe
- Emptiness As the Awakening Stage
- Be Present and Mindful
- Meditation is the Way Toward Enlightenment
1. Everything Is Connected in The Universe
Zen school believes in everything being deeply interconnected, even if it doesn't seem so on the surface. According to this principle, when an individual rises above the illusion of "self," that is when they see the universe as one.
2. Emptiness As the Awakening Stage
Zen adherents believe that everything exists in relation to other constantly changing things. In reality, everything we value is empty, and emptiness does not mean a void in this context. It simply means that nothing exists independently, and it is the stage of awakening when people experience boundless unity with the universe.
3. Be Present and Mindful
The principle of being present and mindful is inspired by the idea of Buddha. He emphasizes that the focus on the present moment and mindfulness is an apt way of thinking & living. And This is why the only time we have is the "now," and we have control of the "present," which means it is the only actual time and location, according to Zen principles.
4. Meditation is the Way Toward Enlightenment
Zen philosophers believe that meditation & mindfulness are the ways to awaken individuals by eliminating self-centeredness and desires. The goals of Zen meditation are self-awareness and mindful introspection, not self-control.
List of Ten Zen Habits to Practice in Everyday Life
- Do one thing at a time and do it consciously.
- Devote time to Zazen meditation regularly.
- Stop comparing and competing.
- Develop healthy rituals.
- Step back from judgments and regrets.
- Learn to trust yourself.
- Think about what is necessary.
- Live simply.
- Spend time serving others.
- Smile and laugh often.
How To Be Zen (Focusing on The Presence Of Mind) In The Workplace?
1. Start Your Day On A Mindful Note
Begin by practicing a Zen meditation as it will help you focus on the needful and eliminate the clutter in your mind. Also, couple the meditation with other healthy rituals like a workout, healthy breakfast, journaling, or reading.
2. Practice Mindful Working
Observe the things that tire you out, lead to burnout or simply have you overworking. And, change your way of working if it is overwhelming. Take breaks when necessary, and at the same time, be mindful of your work by setting the right intentions before working on a task.
3. Perceive Everything as A Teacher
An annoying colleague, a toxic work environment, or challenges at your work are examples of things you can take as lessons. Ask yourself what you can let go of? What can you appreciate?
Your body, mind, and spirit are naturally inclined to calmness and tranquility that can be harnessed with mindful practices such as Zen meditation. So, begin a journey inward, and you'll unfold a spectacular life yourself.