Zen Meditation Techniques

You will make yourself comfortable... Once feeling comfortable and safe in your chosen place… You will close your eyes… Listen to my voice… Any noises in the background are unimportant… From now on, you will only hear my voice… Concentrate on your breathing… Breathe in… Hold it for a few seconds… Breathe out… Notice how each breath in, is equal to the amount of time it takes to breathe out… Repeat this one more time… Now you are going to relax your mind and body by allowing any tension to flow from your head, to the extremities of your toes… Keep concentrating… You are in control… You will be in control throughout this session…Continue with your breathing as you would normally … Now relax the

Day six, January 23 I was able to fall into the meditative state meditating for 15 minutes easily.

Lean your left ear toward your left shoulder...return to center...and move your right ear toward your right shoulder...then return to center.

Another state of consciousness is meditation. Meditation is the focusing of ones attention to clear the mind and produce relaxation. There are three major approaches to meditation. The first approach is Transcendental meditation. Transcendental meditation involves the repetition of a mantra, usually a Sanskrit phrase. The participant sits with his or her eyes closed and meditate for 15 to 20 minutes twice a day. The second approach, mindfulness meditation, was developed from a Buddhist tradition. Mindfulness meditation focuses on the present moment. For example, the participant might move his or her focus throughout the body, from the tip of their toes to the top of their head, and paying very close attention to areas that cause pain. The third approach is breath meditation. Breath meditation is when a participant focuses his or her respiration-the process of inhaling and exhaling in a rhythmic pattern. Most people believe that proper breathing can help one self to be stress free. Researchers agree that most people can benefit from some sort of systematic relaxation

Effective mindfulness meditation requires training and practice and it has distinct measurable effects on our subjective experiences, our behavior, and our brain

As you do each step, make sure to breath by inhaling through your nose and exhaling through your mouth. You should at least 4 times for each step.

Repeat step number seven 19 more times or until ten minutes are up. Do this

Directions: Locate two resources on the Internet that explain meditation techniques. Copy and paste the Web address into the top of the matrix. After reviewing the Web site, provide a brief summary for each source. Below your summary, list two interesting facts you learned from each site. Try the techniques you located in your Internet search. Provide a brief description of what happened in your experience.

Sit with your right/left foot supported at your lower leg. Make sure your foot has room to move freely.

Lie on your side with your leg on top. Your head, shoulders, knees, and hips should line up. You may bend your lower knee to help maintain your balance.

Mindfulness of Breathing is using your breath as an object of concentration while meditating (The Buddhist Centre

Since you need space for the guitar and your arms, try to sit on a barstool or in a chair that does not have arms.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

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- Quiet environment - if you are a beginner, meditation will be easier if you are in a quiet place, where no one and nothing will disturb, including off the TV, radio and mobile phone. As you become more adept at meditation, you can do that anywhere, especially in very stressful situations, where you meditation most used, for example, in a traffic jam, at a stressful business meeting or in a long line at the