Zen 25-Minute Meditation Instruction

Here’s a guide to help you through our 25-minute Zen meditation session:

1. Posture: Sit on a cushion or chair with your back straight but not rigid. Keep your eyes half-open, gaze resting about 3 feet in front of you.
2. Hands: Place your hands in your lap, forming the “cosmic mudra” – left hand on top of right, palms up, thumbs touching to form an oval.
3. Breath: Focus on your breath. Don’t try to control it, just observe its natural rhythm. Count each exhale from one to ten, then start over.
4. Mind: When thoughts arise, don’t engage with them. Simply acknowledge their presence and return your focus to counting breaths.
5. Time: A bell will ring to begin and end the session. If you become uncomfortable, adjust your posture mindfully, maintaining your concentration.
6. Attitude: Approach the practice with a sense of openness and curiosity. There’s no goal to achieve – just be present in each moment.

Remember, consistency is key in Zen practice. Regular 25-minute sessions can lead to profound insights and a deeper sense of presence in daily life.