The Power of Stillness: Proof points of the Zen Meditation Zazen on stress & resilience

Zazen meditation, also known as "sitting meditation," has been practiced for centuries in Zen Buddhism. It involves sitting in a particular posture, focusing on the breath, and observing thoughts as they arise and pass. While zazen meditation is often associated with spiritual or religious practices, its benefits extend far beyond that. In this article, we'll explore the value of zazen meditation for people in the context of productivity, performance, and overall well-being.

The benefits of zazen meditation have been studied extensively by researchers. Studies have found that regular practice of zazen meditation can lead to a reduction in stress, anxiety, and depression. It also enhances cognitive function, including improved attention, memory, and decision-making abilities.

One of the main reasons why zazen meditation is so effective is that it helps to calm the mind and improve focus. When we practice zazen meditation, we learn to observe our thoughts without getting caught up in them. This, in turn, helps us to become more present and attentive in our daily lives.

Moreover, regular practice of zazen meditation can lead to physical benefits such as lowered blood pressure, reduced chronic pain, and improved sleep quality. These benefits are crucial for people who often work long hours and need to be physically and mentally fit to perform at their best.

Incorporating zazen meditation into your daily routine is easy and requires minimal effort. All you need is a quiet place to sit and a few minutes of your time. The more you practice, the easier it becomes to focus and the greater the benefits.

Here are some steps for practicing zazen meditation:

1 Find a quiet and comfortable place to sit. Sit cross-legged on a cushion or a mat on the floor, with your back straight but not stiff, and your hands resting on your knees or folded in your lap.

2. Focus on your breath. Breathe deeply and naturally, counting your breaths from one to ten, and then starting over again. Pay attention to the sensation of your breath moving in and out of your body.

3. Keep your mind focused on what you’re engaging in right now and why, after all our mental wellness is priority. As you breathe, your mind will inevitably start to wander. When you notice your mind wandering, gently bring your attention back to your breath.

4. Let go of thoughts and emotions. Don't try to suppress or control your thoughts and emotions. Instead, just observe them without judgment and let them go. See your feelings as clouds passing by, label them - anger, sadness, hurt, relief, happiness, fulfillment, calm etc. Let them go.

5. Zazen meditation is a practice that requires regular and consistent effort. Try to practice for at least 10-15 minutes a day, gradually increasing the time as you become more comfortable with the practice.

Remember, the goal of zazen meditation is not to empty your mind or achieve a specific state of consciousness. It is simply to be present in the moment and observe your thoughts and feelings without getting caught up in them. With practice, zazen meditation can help you develop greater focus, clarity, and inner peace. The understanding that feelings and emotions are transient and it’s not helpful to go on a journey with each one. You will begin to understand that you are not controlled by your thoughts unless you choose them.

In conclusion, the value of zazen meditation for people cannot be ignored. It has been scientifically proven to reduce stress, enhance cognitive function, and improve physical health. By dedicating a few moments each day to the practice of zazen meditation, you can unlock the full potential of your mind and body, ultimately leading to increased productivity, performance, and overall well-being. So, take a deep breath, clear your mind, and embrace the transformative power of zazen meditation.