Finding Stillness: A Beginner's Guide to Zen and Meditation

In our ever-changing world, there is often only one thing that we can be assured of: that nothing ever stays the same. Finding a moment in your day to focus on the present, to ground yourself and to meditate can help you achieve a sense of peace. With our fast-paced lifestyles, many look to the ancient practice of Zen to find solace and understanding.

What is Zen and why am I discussing it in a blog about meditation?

Zen is a type of Buddhist practice that was first introduced into China in the fifth century by the legendary Bodhidharma. The beauty of Zen Buddhism in our society is that it shows that enlightenment can be reached through meditation, self-contemplation and intuition rather than faith or devotion.

Buddhism is widely practised in China, Japan, Korea and Vietnam, and we have all at some time read Zen quotes, whether in books, on fridge magnets or circulating on social media. They are everywhere we look, but now more than ever they can bring meaning to everyday life.

The word Zen is derived from the Japanese pronunciation (kana: ぜん) of the Chinese word 禪 (chan), which in turn comes from the words "meditative state". It evokes the most serene aspects of Japanese culture. It stands for rigorous self-restraint, meditation, and insight. It brings the personal expression of Zen insight into our daily life, and it encourages us to help others. It asks us to look to spiritual practice rather than religious doctrines.

The Benefits of Zen

By including a simple practice of daily Zen, you will experience:

• A dramatically increased sense of calm.
• Reduced stress, anxiety and tension.
• Better health and overall wellbeing.

It can positively influence other everyday aspects of life too:

• From relationships to work and family issues - learning how to remain in a calm and positive state while faced with adversity will help you find inner peace and happiness.
• Helps you to acknowledge your thoughts as just that - the product of a mind that is endlessly creating new theories to keep itself busy. It enables you to let go of these thoughts and the judgements they create, and adopt a more explicit, more open and more understanding approach to life.

By being in a state of Zen, where you are focusing on correct breathing techniques, you can release stress and anxiety. Many have found this can also help with dealing with physical pain.

Zen also allows you to gain a much deeper understanding of your own body and soul. By knowing yourself better, you achieve a state of calm, as well as gaining more insight into your capabilities. It's like turning off a noisy TV that has been buzzing away in the background, and suddenly feeling a wave of calm and quiet flowing into your mind.

Another benefit of regular Zen practice is that it will increase your ability to concentrate. Zen helps you clear your mind so that you can focus on what is essential in the present moment. It's at these moments of clarity that creativity can bubble up. It's like getting into the "flow" or "zone" when you're exercising because, at that moment, you are no longer thinking of anything - you're just allowing your body to move.

For instance, if you are running and you cross the finish line and have reached your personal best, you often don't know what you did differently; you just become aware that achieving this type of moving meditation can be extremely powerful.

Usually, if you have a specific issue or problem to solve, by practising a state of Zen, you will find the solutions naturally come to you. Ignoring the distractions all around you, including technology, can lead to greater efficiency as well as allowing you to benefit from the peaceful state of achieving inner peace.

Many who adopt a Zen practice will also experience improved sleep. Achieving calm in your mind, body and spirit encourages more profound, more restful sleep. Many of us often get what feels like the perfect night's sleep after going to a yoga class in the evening, but with Zen meditation, you can achieve this every night!

Zen makes it easier to let go of worries and stresses that you realise aren't as significant as your mind wants you to believe they are. Getting into a deeper state of happiness also promotes better rest.

Self-doubt can lead you to underachieve; the Zen approach to life allows you to tackle your daily responsibilities from a more precise and more focused mind. It enables you to trust your ability to make decisions, as your mind becomes more accurate and attuned. And spending the time getting to know and trust yourself much more deeply can significantly boost your self-confidence.

So, what exactly is meditation?

Meditation covers a wide range of practices used in different traditions across cultures all over the world. As a term, it was introduced as a translation for Eastern spiritual practices, known as dhyana in Hinduism and Buddhism. This word has its roots in the Sanskrit word dhyai, meaning "to contemplate".

There is no simple explanation of what it is, due to the different practices, but in general it means that a person uses a technique, such as mindfulness or focusing the mind, to achieve mental clarity and a calm state. Although used in antiquity, it was in the nineteenth century that Asian meditative techniques began to spread to other cultures.

Meditation may be used for many different reasons:

• To reduce stress and anxiety in your life
• Improve wellbeing
• Along with a myriad of health benefits

Some meditation techniques suggest a period of up to twenty minutes of practice every day, while others recommend much less, especially when you are just starting on your Zen journey. The time of day you choose to meditate can vary too, because some will prefer to practise in the hours before dawn, while others meditate at dusk. Often people will fit in their time for meditation much later in the day, especially if they have family responsibilities.

The most important thing to remember is:

There is no right or wrong way to meditate, and no right or wrong time or place for that matter - it simply must work for you.

Many workplaces offer mindfulness and meditation courses to reduce stress among employees, Google being a famous example.

Mindfulness in meditation aims to help you have a much healthier perspective; you're not trying to turn off thoughts and feelings, just learning to observe them without judgement.

Even though many of your thoughts and emotions can be upsetting and worrying, they come in waves and are fleeting. Meditation helps you to not react to your feelings.

Trying to stop thoughts often makes them louder, while meditation enables you to quieten the chatter that goes on in your mind.

TIP: Research shows that meditating for as little as ten minutes per day increases the brain's alpha waves, which are associated with relaxation, and helps combat anxiety and depression.

Breathing...

One way to practise Zen is by focusing on your breathing and remaining in the present moment. Create a relaxing place to sit in an area free of distractions. Some people like to light a candle, while others sit in front of an altar using objects that have meaning for them. These can be flowers, stones, trinkets - whatever makes the space restful.

TIP: Whilst meditating, breathing deeply with slow and steady breaths will activate your parasympathetic nervous system to calm your body down. Long deep breaths can also manage your stress responses.

You're aiming to quieten the mind. So, every time a thought pops into your mind, imagine letting it float away like a cloud on a breeze. Put your focus back on your breath. If another thought bubbles up, repeat this practice of imagining the idea drifting away and return your focus to your breath.

It sounds simple, but it can take a lot of practice to quieten your mind. If you struggle to focus on your breath, don't be discouraged, because meditation, like all things, takes practice. Start with a two-minute exercise, and as you find it easier to centre on your breath and calm your mind, you can try to meditate for longer.

Try to shut your eyes, or if you prefer them to be open, focus on one spot in your room. If your eyes start to wander, close them and refocus on your breath. Every time your mind begins to wander, redirect it to focusing on your breathing. You're not trying to achieve perfection, so it doesn't matter how long you meditate when you start, since it will eventually become more natural.

Simple Meditation Practices

A meditative practice allows an individual to focus the mind. It may involve concentrating on one subject intensely for a prolonged time, often the breath. When we achieve a deep state of calm, by focusing on the breath, this may also allow you to reach a high level of spiritual awareness. Creating time each day for meditation will bring bliss into your life. Remember, meditation requires nothing except present-moment awareness.

REMEMBER: There is no right or wrong way to meditate; anything and everything you do will be beneficial.

What follows is a simple meditation method to try for yourself.

Simple Daily Meditation Practice for Beginners

Aim for just two minutes to begin with and slowly work up to ten. Don't force yourself to meditate for longer than feels comfortable; it's not a race, rather a gradual progression.

1. Find your space. Choose a quiet spot where you have the least chance of being disturbed. It may help to set a timer for two minutes.
2. Get comfortable. Sit on a cushion, or lie on your back on the floor with your feet flat and your knees bent.
3. Place your hands. Put your left hand in the middle of your chest and your right hand on your solar plexus, on your belly just under your ribcage. Relax your elbows next to your body.
4. Observe your breath. Listen to the in-and-out flow as you breathe. Don't try to control it, just notice the air going in and out of your body.
5. Deepen your breathing. As you relax, slow your breath and take deeper in-breaths, sensing your right hand rise as the air fills your lungs. Slow your out-breath as you feel the air leave your body.
6. Add visualisation (optional). Breathe in for a count of four and imagine warm, energising air travelling through your body to the tips of your fingers and toes. As you exhale, imagine relaxing every muscle from your feet to your scalp, letting go of any tension.
7. Return when you wander. If your mind drifts, acknowledge it without judgement and gently bring your attention back to the rise and fall of your breath.
8. Use a mantra (optional). Think of a positive feeling or state you'd like to focus on, such as healthy, strong, calm or joyous, and silently repeat "I am..." with your chosen word.
9. Come back gently. When your timer ends, take your time to let your attention return to the present before slowly getting up and going about your day.

Each time you meditate from then on, try to add another minute to your session.

When NOT to Meditate?

Meditation isn't for everyone; those who are suffering from severe depression or other mental health problems can find that meditation releases difficult emotions and feelings. Some may have an extreme reaction.

• Although this may be rare, if you are suffering from severe anxiety or depression, you should discuss your suitability for this practice with your doctor first.
• By becoming more in touch with your feelings, suppressed or hidden emotions may lead to feelings of anger, sadness or fear. It's essential if you experience these feelings that you are compassionate towards yourself.
• If you are feeling a sense of imbalance or loss of identity, step away from meditation until you feel healthy, and seek medical help. As with all complementary therapies, even though many people around the world find meditation helpful, there can be downsides.

Struggle to switch off when still?

If you've tried meditation at home and have struggled to sit still or quieten the voices in your head, you may benefit more from movement meditation.

Your body doesn't have to be physically still for you to receive help from meditation. Movement meditation also helps you appreciate the beauty of the natural world, while slow, repetitive movements can help calm your mind.

This form of meditation may include:

• walking through a park, fields or forest, or by the sea,
• gardening or even running.

It is a more active form of meditation where movement helps quieten your mind and focus on the present moment, as well as helping to release physical tension.

When you do movement meditation, you feel the sensations in your body. These can begin with noticing the sensation of your breath. Then feel your feet against the earth, noticing how the shoes you are wearing feel while you listen to the sounds they make as you move.

If you are walking, place your focus on your arm movements. Notice how your hands, elbows and shoulders feel as your arms move, and how the air may be brushing against them. You may find you coordinate your arm movements with your breath.

This is an opportunity to focus your attention on parts of the body you generally ignore.

• How do your feet feel as they hit the ground? Are your toes scrunched up or relaxed and splayed apart?
• Perform a complete body scan to enable you to tune into every part of your body rather than those you usually notice, such as your hands.
• Feel the glutes in your bottom working, feel your belly moving, so that you get a sense of your physical whole.

Make sure you focus on the movement, rather than where you may be going.

• If you are jogging, listen to the rhythm of your footfalls and allow your breath to coordinate with them if it wishes to.
• See your environment, be aware of the taste of the air as it enters your mouth, feel your arms rubbing against your body.

Recorded Meditations available to purchase. Written and read by Lilith Evergreen, message for details.