10/08/2023
There are people out there who don't use meditation because they think it's an involved and complex process. As we see below, it is very accessible to anyone. You will feel the benefits in your life in short order as you find yourself closer to peace. Below are two forms of meditation anyone can do at anytime and almost anywhere.
Zen Meditation
Zen meditation, sometimes called Zazen, is a seated meditation used in Zen Buddhism. It focuses on finding insight and inner peace (Bertone, 2021).
1. Find a quiet and comfortable place to sit in a cross-legged position on a cushion or chair.
2. Keep your back straight but relaxed and rest your hands in your lap.
3. Lower your gaze to a spot a few feet before you, or close your eyes gently.
4. Focus on your breath, counting each inhale and exhale silently in your mind from one to ten.
5. If your mind wanders, gently bring your attention back to the breath and start counting from one again.
Loving-Kindness Meditation
Loving-kindness meditation, also known as Metta meditation, focuses on cultivating love, compassion, and goodwill towards oneself and others (Bertone, 2021).
1. Sit calmly in a quiet place, your eyes closed or gently focused.
2. Take a few deep breaths to relax and center yourself.
3. Repeat positive phrases or wishes, such as "May I be happy, may I be healthy, may I be safe."
4. After focusing on yourself, extend these phrases to others, starting with a loved one, then a neutral person, and finally to someone you have difficulty with.
5. Feel the warmth and kindness in your heart as you repeat these phrases.
There are many other forms of meditation, but start with the most simple forms and build from there.
-An excerpt from the book Breaking Free: How to Use Alternative Medicine-
