Zen Meditation: This Spiritual Practice Has Many Physical and Mental Health Benefits

Updated at: Jul 08, 2020
Zen Meditation: This Spiritual Practice Has Many Physical and Mental Health Benefits

If you feel arrested with unnecessary thoughts, set your mind free with the help of zen meditation. Learn more about this spiritual practice.

Chanchal Sengar
YogaWritten by: Chanchal SengarPublished at: Jul 08, 2020

Life has become a race these days where we all of us are running to win. If you are also living a fast-paced life, stop for a moment and analyze if you are satisfied with the quality of life. The most common answer would be a ‘NO’. There is a huge difference between living and quality living. You might have all the luxuries you dreamt of but do you have peace of mind? This is a fine line that separates life and living. In between the rat race, you search for a peaceful corner to sit for a while and review your life. For that stillness, peace and focus, try Zen meditation. A centuries-old practice that can bring tranquility to your life.

What Is Zen Meditation?

Zen meditation which is also known as ‘Zazen’ is hugely popular as a Chinese Buddhism meditation practice. The Indian Buddha Guru ‘Bodhidharma’ introduced Zen which is religiously practiced by monks in Buddhist monasteries. Many people are left puzzled when they see the living culture of Buddhist monks and how they so content despite limited resources. This is the reason. They have mastered tranquility.

Zen Meditation Benefits

This is a simple meditation technique but with major benefits. It not only helps calm you mentally but also heals physical stress and pain. It is no less than a remedy for people who constantly deal with stress and want to get rid of it. In spiritual language, Zen meditation helps to reconnect your mind and soul so that you get clarity and answers to all your worries.

Upon practicing this meditation regularly, you can also get to the stage wherein you feel expectation-less which means you have reached the state of tranquility. This is the point when your life’s worries would end.

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Zen Meditation Technique


  • Posture is one of the most important factors of Zen meditation. But before that, make sure that you are wearing loose comfy clothes. Also, the lighting of the room should be calming with apt brightness.
  • Now, sit in the full or half-lotus position, whichever is comfortable for you. If you are new to meditation and cannot sit in this pose, sitting normally with your spine straight would also do. Just make sure to keep the spine erect and muscles of the body relaxed.
  • Make cosmic mudra with your hands and maintain it throughout. It helps in bringing stability to the mind and allows you to concentrate better during the meditation.

Partially closed eyes

In regular meditation, eyes are usually kept closed but in Zen meditation, your eyes are partially closed to prevent drowsiness and increase alertness. However, focus on one point and don’t get distracted with your eyes open.

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Right Breathing

A breathing technique is a crucial step. You are required to breathe only through your nose while keeping the mouth completely shut. Focus on inhalation and exhalation. To increase awareness, count your breaths.

Set Your Mind Free

While meditating, thoughts would begin to wander in your mind. All you have to do is, let them pass. Neither attend them nor ignore. Just let them pass on their own to get rid of all the negative thoughts buried inside you.

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