29 Min Calming Zen Meditation - Day 29 | 30 Days of Zen

Sit along and join me for 29 minutes in a silent Zen Meditation aka Zazen to sharpen the mind and to cultivate the power of focus by just sitting in stillness. The benefits are immediately felt as it is an instant way to de-stress, relax and boost your level of mindfulness & inner peace.

During the 30 Days of Zen journey, each day we will increase the time of sitting by 1min and apply a new mode of concentration each week:

- Week 1: Focus on counting the in- & exhalation
- Week 2: Focus on counting the exhalation only
- Week 3: Focus on counting the inhalation only
- Week 4: Pure Focus on the inflow & outflow of the breath
- Day 30: I will simply sit along and let you do your thing ;-)

You may sit any way you like, whether in Seiza, which is sitting on the heels, cross-legged or even on a chair. Try to keep the back as straight as possible at all times. In either position use a cushion to sit as high as needed to keep the knees below the hips, so that you can easily tilt the pelvis forward in order to maintain the natural curve in the lower spine. Lift the sternum slightly without using a conscious effort. Tuck in the chin and try to relax everything else, including shoulders, the forehead, the cheeks and the jaw. The elbows remain close to the body as you let your hans rest in your lap or bring them into a mudra of your choice. Typically in Zen we use the universal mudra aka dhyana mudra.

In Zen we breathe from the lower abdomen instead of the chest and apply what is called the abdominal or diaphragmatic breathing. So use your diaphragm to pull the air in and down into your lower belly. With contracting the latter push it all out again to the capacity of around 80%. Inhale and exhale through the nose. This automatically brings your attention down into the centre of your body, into what is called the Hara, the region just below the naval. This is supposed to provide stability and a strong base for your meditation practice. So as we count the breath try to focus your attention into that area.

Soften your gaze downwards, but keep the eyes slightly open. After a few rounds of counting the breath together, I will accompany you in silence for the time we set a side and gently guide you out once we come to an end.

Zazen is the quickest way to sharpen concentration, achieve unification and tranquility of mind, spiritual emancipation and eventually, if one’s aspiration is pure and strong enough, come to self-realization or enlightenment.

Have fun with all of this. Fun and excitement is the one true indicator that you are doing exactly what is right for you in that particular moment!

With all my love I have for sharing this truly liberating practice, I appreciate you sitting along with me
🧘‍♂️ Fabian 🧘‍♀️

#meditation #zen #zazen #sittingposture #buddhism #breathing #breathwork #guidedmeditation #stillness #mindfullness

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🔔 Find Instructions to Zen Meditation:

🔔 Find accompanied Zen Meditations from 5 to 50 minutes:

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⏰ Timestamps ⏰

0:00 Sitting Posture
2:23 Guided breathing exercise
8:35 Zazen
31:35 Outro

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Music by:
Jamendo & Coma Studio

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Disclaimer - When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

[zenwithfabian]

Almost there! It’s the last time today that we are counting the breath 🌿 Tomorrow for the final day we’ll do pure Zazen, everyone following her/his own mode of concentration 😌👌