Back to Basics

Greetings ZHP friends! I apologize for being behind with the regularly scheduled emails. Over a thousand people signed up for the "30 Day Meditation Challenge." I've been writing daily emails for that group and consequently been neglecting this list. Today, I'll share one of my favorites (Day 10) from that challenge. - Anthony  

It is really easy to over think meditation.
 
Today we’ll try to get back to the basics. Remember, if we stick with the basics, we’ll never have to “go back to the basics.”
 
Zen meditation is a simple practice. Sitting can help us slow down, quiet our mind and fully experience our life.
 
How to practice Zazen in 5 easy steps:

  1. Sit still with good posture.
  2. Make a commitment to yourself that during this period of time you will let go of day dreaming or mental chatter and stay focused on the experience of your breath.
  3. Aid your focus by gently count your breath (1 in, 2 out, 3 in… reset at 10).
  4. When you start to have a distracting thought, let it go and return to the experience of your breath starting your counting over again at 1.
  5. Repeat! 

It is easy to start complicating our practice. Try not to over think it. This is the same practice we do when we first learn meditation and when we’ve been sitting for 20 years. Very simple. (Not to be confused with easy.)
 
We can develop some expectations that we’ll feel a certain way or have a particular type of experience. I’d encourage you to try to leave all of that aside and really strive for the simplicity in your practice.
 
I sit here. I follow my breath. I let go of thoughts and I return to the breath. (Over and over again.)
 
A nice simple exercise for the day.
 
For a more detailed instruction, please visit the blog here.
 
Warmly,
Anthony A. Cernera, M.Ed.
ZenHappinessProject.com

P.S. This month's free Beginner's Instruction is on Wednesday, January 21st at 8pm EST. Email for the details! 
 

Recommended Reading of the Week: How a Panic Attack On-Air Led to Thousands Learning Meditation 

Quote of the Week"You should sit in meditation for twenty minutes a day, unless you are too busy. Then you should sit for an hour. ~Zen Proverb