Homework: Meditation

Meditation is a word that indicates different things in different cultures. In some traditions it means thinking deeply on a subject, and in others it means not to think at all. The type of meditation I find most helpful to the therapeutic process is rooted in Zen and is a simplified form of attention.

Attention is the state of being here, now—connected with whatever you are here with—the room, the forest, the food, your clothes, body, hair, etc.. If you're thinking, talking to yourself, or daydreaming, you're not paying attention, not all here. When the mind is busy with thought, you are more likely to drive past the destination, eat dinner without tasting it, hit your thumb with a hammer, or lose an important relationship by neglecting it.

Zen practice, or Zazen, is about allowing attention to rest in the present moment. Clear attention can help us calm the nervous system, appreciate things, and also become aware of problematic thoughts, feelings, and sensations that need to be addressed.

To begin, it is generally helpful to decrease overall stimulation with a calm environment. Visual simplicity and quiet allow us to notice what is here, and also how busy the mind is. With time, Zen attention can be maintained in stimulating circumstances.

Choose a time of day when problems don't need to be solved and it's truly okay to take a break. For beginners, even 5 minutes is okay because thinking often runs constantly and can be difficult to avoid for even 5 seconds. Gradually increase the session time to whatever feels helpful.

Zen practice is about awareness and attention, not any particular posture. It helps to find a sitting position that is comfortable over time without strain to any part of the body. Traditional cross-legged positions are fine if they can be maintained, however the simplest and easiest position is sitting on a padded, upright chair, feet on the floor and back straight.

Counting the Breath

Counting the breath is the most basic form of zazen.

Let yourself breathe naturally. Attention to the breath can be focused at the nostrils, chest, or below the diaphragm.

Mentally count a number every time you exhale. Counting 1-8 or 1-10 is common. After the top number, return and count 1 for the next exhale. Continue until the session time ends.

Your attention is on the breath, the numbers, and any sights, sounds, scents, and sensations that occur. The only thought required is the number that appears in your mind. There is no need to have any other thought—though mental activity will happen and can be noticed but not engaged.

Thoughts, like birds, will appear, but we don't need to follow them with our eyes—we can let them fly past. Deal with thoughts the same way. If you do follow them and get caught up, just return to the zazen when you realize it.

Labelling the Breath

In this form the focus is not on a count, it is on the exhale and the inhale. As you naturally breathe, silently say “in” and "out."

Mentally labelling the breath without counting is slightly more challenging. Without attention being anchored to the count, it can be easier to become lost in thought. If you do tend to get lost, return to the counting form until you are more able to stay in present attention.

For a more in-depth look at Zen and its various forms, please read the articles, Zen: Parts 1 & 2.