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Counting the breath is probably the most encouraged meditation for beginners. It is highly recomended for beginners because it is a great practice to begin aquainting oneself with both sitting still and with breaking free from discursive though. That being said, this practice should not be thought of as being pedestrian because if it is truly followed, it is no different than even the "advanced" practices. ![counting-breath.gif]( "counting breath") 1.Zen meditation allows the mind to relax, please follow theses easy instructions. Sit on the forward third of a chair or a cushion on the floor.
2.Arrange your legs in a position you can maintain comfortably. In the half-lotus position, place your right leg on your left thigh. In the full lotus position, put your feet on opposite thighs. You may also sit simply with your legs tucked in close to your body, but be sure that your weight is distributed on three points: both of your knees on the ground and your buttocks on the round cushion. On a chair, keep your knees apart about the width of your shoulders, feet firmly planted on the floor.
3.Take a deep breath, exhale fully, and take another deep breath, exhaling fully.
4.With proper physical posture, your breathing will flow naturally into your lower abdomen. Breathe naturally, without judgement or trying to breathe a certain way.
5.Keep your attention on your breath whilst practicing this zen meditation. When your attention wanders, bring it back to the breath again and again — as many times as necessary! Remain as still as possible, following your breath and returning to it whenever thoughts arise.
6.Be fully, vitally present with yourself. Simply do your very best. At the end of your sitting period, gently swing your body from right to left in increasing arcs. Stretch out your legs, and be sure they have feeling before standing.
7.Practice easy Zen meditation every day for at least ten to fifteen minutes (or longer) and you will discover for yourself the treasure house of the timeless life of zazen — your very life itself.
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