Zazen meditation: learn to practice it to ward off stress

“Have you ever found yourself in the great intimacy of silence?” The question posed by nun Coen echoes among those present at the Taikozan Tenzuizenji Temple, headquarters of the Zendo Brasil Zen-Buddhist Community, in São Paulo. The nucleus was founded by the religious, linked to the Sotoshu Zen-Buddhism tradition with the commitment to perpetuate the teachings of Xaquiamuni Buddha, an enlightened man who lived in India about 2600 years ago and reached supreme awakening by practicing zazen meditation.

“Za” means to sit; “zen”, deep and subtle meditative state. “Zazen is being aware of oneself and of the web of life in which we are causes, conditions and effects”, teaches Coen. Meditation can be practiced by anyone, regardless of their religion. “Thoughts will come and go. Sometimes calm, sometimes agitated. Let them go. The mind will never empty itself. You will just take the position of the observer. And you can choose not to stick to mental activity”, she advises. remember the Zen Buddhism triad: observe, act and transmute🇧🇷

Research relates this training to stress reduction, improvements in the treatment of panic syndrome and the development of brain areas related to compassion and love. The most important thing, according to nun Coen, is practice for the sake of practice. No high expectations. Just keeping an eye out, moment after moment.

Basic procedures

– Choose one calm place, whether at home, at work or outdoors, morning, afternoon or evening. You can sit cross-legged on the zafu, a round cushion suitable for the exercise, with your knees resting on the floor, or sit on a small stool. You can also sit on the edge of a chair or even the bed, keeping your knees slightly below your hips and your feet flat on the floor in line with your shoulders.

– Determine the time available – at first, just five minutes – and set a soothing alarm clock. With experience, increase the meditation period to up to 40 minutes. Often the brain is so trained that an alarm clock is no longer needed.

– With eyes half-closed and the view at a 45-degree tilt (it’s important not to close your eyes to stay aware of the present moment), turn to a distraction-free wall. Keep the erect spineshoulders back and chin down, which allows the opening of the diaphragm and facilitates the passage of prana – the vital energy.

– Machete cosmic mudra (backs of left hand fingers resting on top of right hand fingers and tips of thumbs gently touching; beginners can use lap for support.) This gesture reinforces the state of attention. After three deep breaths, close your mouth and breathe naturally through your nostrils. So watch the movements of the mind without controlling them. Let them pass.