How long you meditate each day depends on you. A good beginning is 10 to 15 minutes per day. You might find that you naturally prolong your meditation time by adding five minutes here and there. Another method to expand the time you meditate is to set a goal of adding five minutes each week until you adopt a natural rhythm of twenty to thirty minutes. One of the pitfalls of beginning meditators is to be too ambitious. Trust your intuition and start off with an amount of time that feels comfortable for you.

Advanced meditators normally spend an hour per day in meditation. If you can gradually work up to forty or sixty minutes the better your improvement will be. Consistency brings remarkable long-term benefits.

The key is to do it every day. The effects of self meditation are cumulative. Richard Davidson, a professor of psychology and psychiatry at the University of Wisconsin says, “Modern neuroscience is showing that our minds are as plastic as our bodies. Meditation can help you train your mind in the same way exercise can train your body.” Therefore, each and every minute you meditate you’re enhancing the biochemistry of your brain, building muscles that increase your mental, emotional and spiritual potential.

Sit, Breathe and Relax When you meditate, and take long slow deep breaths. Send the breath deep into your abdomen and then breathe out. Each time you breathe in imagine cleansing energy infusing your body. When you breathe out, ask your body to let go of tension and stress.

Tips: To quiet a busy mind count each exhalation, starting with one going up until ten, then begin the cycle all over again. If you forget where you are, go back to one and begin again. Do this for ten minutes to slow down mental activity. From the beginning many thoughts will come and go. When you notice you are thinking, bring your attention back to your breath. Linger on the peaceful space that lies between your thoughts. In time the space will expand.

Get to know the various types of meditation and benefits of meditation. Unlock the beautiful power of your calm mind from now!

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Zen meditation is a Japanese technique of focusing on a specific thing or thought. The tradition has been passing on from one generation to the other for almost many centuries now. Buddhists used to practice this unique type of meditation. In fact, Zen Buddhists are often referred to as ‘Meditation Buddhists’.

The amount of time devoted by Zen mediators varies widely. Experts recommend a minimum period of about five minutes on a daily basis. This is sufficient for householders to benefit from the immense benefits of Zen meditation.

The main thing one needs to focus on is daily practice. Daily practice of Zen meditation for a small period of time is more than enough to benefit from its effects than spending about half an hour once in a week.

Zen meditation has evolved as a boon to people across the globe who are really stressed out due to the irregularity, chaos and tensions existing in their daily life.

Zen meditation involves sitting in a prescribed position, closing your mind to the thoughts and images for a certain period of time. Here, your heart rate will gradually decrease and breathing becomes shallow. Slowly, you will get in to a state of deep reflective meditation.

With the help of Zen meditation, you can easily create a synergy that would further assist you in connecting to all aspects of your existence such as the body, the soul and the mind. The energy that’s required to strengthen the synergy that you have collected comes from practicing Zen meditation.

When practicing Zen meditation, your mind will only be involved. You will not be engrossing your thoughts in to what happened in the past or what will happen in the future.

You will reach a moment where you will only be reacting to what is happening to you at the present.

Zen meditation is a technique that helps you to awaken your true nature. Here, you don’t need to subscribe any of the religious teaching. You just need to realize that there is a ‘Buddha’ inside you. Awaken the Buddha inside you and you will be able get a deep insight of yourself.

Zen meditation was actually meant to awaken the real person inside you.

A) Here are some of the benefits followed in Zen meditation:

1. Zen meditation lets the practitioner to relax

2. It helps you to keep one stress free.

3. It helps you to find the real you.

B) Nine steps to achieve Zen meditation:

a) Name your breaths: for instance; in and out.

b) Pay close attention to when your breath gets deep and you feel more at peace.

c) Think of your body when you breathe in and when you breathe out try to relax each part of your body. You need to focus on one part at a time. Initiate with the shoulders.

d) Calm your body parts when you breathe in feel the compassion when you breathe out.

e) Relax your facial muscles one by one and send a half smile to all parts of the body.

f) Relax all the muscles that are still tense.

g) Think of joy when you breathe in.

h) Get back to your breathe in and breathe out position.

i) Sit in the position relax.

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