Date: 12/02/2023 12/03/2023
Location: Star Ocean Meditation Center
Teacher: Sara
Sitting Meditation
The Essence of Zen Practice:A Path to Inner Peace
Zen practice is a path that leads the mind from external noise back to inner peace. Centered on awareness, it helps the body and mind release tension, settle down, and return to a natural state of calmness and clarity. The essence of Zen practice does not lie in techniques but in allowing the mind to rest in the reality of the present moment.
1. What Is Zen Practice?
Zen practice is a method of inner cultivation that stabilizes the body, harmonizes the breath, and observes thoughts, gradually guiding the mind from distraction to clarity. It allows one to step back from external pressures and internal mental noise, returning naturally to ease, balance, and wakefulness.
2. The “Core Foundations” of Zen Practice
1.Returning to the present moment: Releasing attention from memories, worries, and wandering thoughts.
2.Self-awareness: Observing changes in the body, breath, emotions, and thoughts.
3.Not following reactions: Not being driven by preference, aversion, or emotional impulses.
4.Breath as an anchor: Using natural breathing to soften and steady the body and mind.
5.Inner settling: Allowing the mind to rest in stability and undisturbed calmness.
3. Main Meanings and Benefits of Zen Practice
1.Restoring inner peace: Softening the mind’s tension and mental overactivity.
2.Reducing emotional turbulence: As emotions are observed, they naturally lose intensity.
3.Enhancing clarity and insight: The steadier the mind, the clearer one sees oneself and situations.
4.Building inner strength: Responding to challenges with composure and clarity.
5.Returning to authentic living: Freeing oneself from automatic reactions and living with ease, simplicity, and lightness.
4. Ways to Practice Zen
1.Stable posture: Find a comfortable and grounded sitting position.
2.Breath awareness: Gently observe the rhythm of inhalation and exhalation.
3.Observing thoughts: Watch thoughts arise and fade without chasing or resisting.
4.Body awareness: Observe bodily tension, softness, and subtle sensations.
5.Returning to the present: Gently bring the mind back to the here and now.
5. Facts About Zen Practice
What is the core of Zen?
Seeing the present moment, not seeking special experiences.
Can Zen be practiced when thoughts are many?
Yes. The more thoughts there are, the more opportunities to practice “observe without following.”
Does Zen require long sessions?
No. Five to ten minutes a day can already create noticeable change.
Conclusion
The essence of Zen practice is returning the mind to peace, to presence, and to authenticity. It is not an escape from the world but a way to stay clear and steady within it. When the mind is willing to pause, observe, and not be pushed around, inner peace naturally arises, making life softer, deeper, and brighter.
