Zazen Meditation

Audio File

Educator Wellness Roundtable · Zazen Meditation

Instructions

Choose an amount of time you’d like to practice zazen and set a timer.
Find a quiet space.
Sit on the floor (kneeling or legs crossed) or in a chair with a back with feet on the floor.
Ensure that the back and head are straight with the crown of the head pointing upward to the sky or ceiling.
Align your ears with shoulders.
Tuck your chin in slightly.
Eyes should be open and lowered at a 45-degree angle but not focused on anything.
Inhale and exhale as you rock right to left three times.
Place hands in your lap in zazen mudra (left hand resting on right hand with palms facing up and tips of thumbs lightly touching).
Focus on your breath, in and out through the nose in a natural manner.
Breath in, count 1.
Breath out, count 2.
Breath in, count 3.
Breath out, count 4. And so on.
As any thoughts come up and you lose count, start your count over again.
When the timer goes off, your meditation is complete.