Many people have heard of Zen meditation, but they don't know exactly what it is. If you'd like to find out, you've come to the right place. Here, we'll explain the basics of Zen meditation, where it comes from, and how you can try it.

'Zen' happens to be a Japanese word, although originally it was derived from the Chinese 'chan'. That might puzzle you slightly, because anything relating to Buddhism is usually associated with India; and it's true that Buddhism did originate in India. In fact, many kinds of meditation practices were born there; but eventually the popularity of these movements spread across Asia and ultimately, to the rest of the world, where we often find them now.

Serious practitioners of Zen meditation aim to achieve an 'awakening', which means an ultimate state of ecstatic contentment and happiness, which stays with them forever. Most people accept that they won't ever reach this state, or at least, not all the time, but nevertheless they bring Zen into daily life to try and improve their state of mind somewhat. Most of those who practice regularly do cultivate a more peaceful mindset, and many even say Zen meditation is like a personal miracle in their lives.

Teachers of Zen meditation have many different methods, but for the most part, they advise students to practice daily, by sitting down and thinking about self-improvement. That means the student concentrates on ways to be a better person, and to make the world a more pleasant place.

How does this work? Let's take a look at a basic way of starting Zen meditation. You'll find many specific styles and teachings, but this is a good way to begin. First, sit down and relax. When you feel comfortable, think about your breathing. One of the psychological 'tools' Zen meditation uses for achieving concentration is breath control, and one of the best ways to focus on the breath is by counting the seconds as it goes in and out. It may help to prevent your mind leaping from thought to thought, as it normally does.

For advanced students, many Zen meditation teachers suggest focusing on what's called a 'koan'. Essentially, a koan is a riddle: a question which is really unsolvable, such as “if a tree falls in the forest, and nobody is there to hear it, does it make a sound?” That's a famous example, and one that's quite straightforward (believe us when we say that many of them will boggle your mind more than this!)

Another way of practicing Zen meditation involves 'objectless meditation'. Instead of focusing on a koan or thinking about breathing, you focus on thinking about nothing at all! In Japan, they call this shikantaza, which is translated literally as “only focused on sitting”. Purists say this kind of Zen meditation can lead to a greater state of bliss.

At the beginning, all this will probably be pretty difficult. Don't be put off, because once you've found some concentration, you may begin to feel what many call 'one-pointedness', or a state of focus. It's almost like looking at the gaps between your thoughts. That's real Zen meditation, and it's when you'll begin to feel more peaceful.

This is a small and fairly general overview of Zen meditation. If you take a look into the subject, you'll find there are seemingly endless styles and variations. That's where the fun begins….

Transcendental Meditation, also known as just TM, was founded as a meditation technique in 1957, introduced by Maharishi Mahesh Yogi. The technique is aimed at developing the consciousness of those who practice it, and is used to enable an individual’s mind to ‘rise above’ the noise and confusion of everyday life, and to leave everything else behind. The ‘rising above’ is what gives this kind of meditation its ‘transcendental’ nature.

Transcendental Meditation is practiced for a number of reasons, among them: reducing stress; achieving clarity of thought; increasing creativity, and personal productivity; improving relationships; keeping healthy; and for coming to know oneself better.

It’s a now accepted as a useful way of encouraging your mind to let go of your stressful emotions and free your mind. One of the main European Transcendental Meditation websites describes it as “simple, effortless yoga for the mind, the world’s most practiced and scientifically validated, non-religious meditation technique.”

In 1970, Maharishi Mahesh Yogi created a plan to build a Transcendental Meditation teaching centre for every million of the world’s population. This, at the time of the plan, would have meant 3600 centers throughout the world. Nowadays, there are over 80 centres in the UK alone.

In 1970, the first scientific research about the practice was published. In 1973, Maharishi founded the Maharishi University of Management, and started offering classes in California, eventually moving to the USA in 1974. He also founded and inspired a number of schools and other buildings. Since then, more than 5 million people have learned the Transcendental Meditation technique and practice it regularly.

You may have heard, for example, about the famous fans of Transcendtal Meditation - including the Beatles, and Mia Farrow. They travelled to Rishikesh, in northern India, during the 1960s, to find out more about the practice. In fact, it’s largely due to them that young people in the West found about, and came into contact with, TM and other Buddhist practices. Since then, Charles Lloyd, the Beach Boys, Howard Stern, Heather Graham and many more, have all found it a useful and beneficial addition to their lives.

The Transcendental Meditation technique is generally practiced for approximately twenty minutes, twice a day. The meditating person sits with their eyes closed, tries to free their mind of all thoughts, enter a state of ‘restful alertness’ and concentrate. The focus of the concentration is usually a sound, known as a mantra. Mantras are used in many kinds of meditation practices, but in Transcendental Meditation, a particular mantra is chosen for an individual by the TM organisation, usually for a fee.

Nowadays, even Western medical practice seems to acknowledge that Transcendental Meditation (along with other kinds of meditation practices) has real, scientifically monitored and evaluated physiological effects. For example, studies carried out in universities such as Yale and Harvard, among others, have shown it can reduce blood-pressure in hypertensive patients over long periods of time. Meditators also showed less of a tendency to feel depressed than those who didn’t practice, and they have a more positive state of mind in general.

We're living in a 24-hour culture these days, and that often means working at times when in past generations, we would have been at home with the family, or out socializing. These days, most urban people work, sleep, eat and socialize according to the needs of corporate culture. It means we're not always in synch with the rest of the population and can't always attend classes at the times they're offered. There’s precious little time for cultivating personal growth – and so that's where online guided meditation comes in!

If you can't make it to a regular meditation class, and you don't want to order a CD or books and wait for them to arrive, why not try online guided meditation? It's exactly the same as real-time, real-life guided meditation class, but accessible through your computer, usually from user-friendly web pages on official meditation organization sites, or from companies offering samples of larger audio products which they’re offering for sale.

The real advantage to online guided meditation is that, by its very nature, it’s available at the time and place you want it. You choose when to go to your computer and listen to it. Download it to your ipod for even greater flexibility - now you can take your guided meditation outside, or play it at a friend's house for several people in a group. You can contrive your own online guided meditation class, when and where you want it.

One drawback of online guided meditation, if you practice at home, is that it’s harder to remain focused and disciplined about practicing. It becomes even more important to make a commitment to practicing at a certain time each and every day (or twice a day). After all, when there’s nobody there to encourage you, or to chivvy you into getting on with it, it’s very easy to become slightly lazy and let your practice drift. Practicing at the same time and same place each day will help ‘set’ the routine in your mind, and make it more likely to become a habit.

In addition to the convenience aspect of online guided meditation, it really democratizes the process of spreading meditative practice. Computers and interactive courses make it possible for disabled people, those without their own computers, or those who would have to travel long distances to a class, to practice as regularly with a class as those who can.

People experiencing exhaustion, depression, anxiety, or any other problem that makes it difficult for them to leave the house, will be significantly relieved and helped by online guided meditation. It benefits everyone, in exactly the same way the offline class does, and it offers more than the normal offline class, by being able to present a range of images and other visual material, to complement the teaching.

There are undoubtedly many disadvantages to the advanced and fast-paced nature of modern life – but at least computers can help us study meditation whenever and wherever we want to, or need to.

Meditation retreats are for those who are serious about meditating and want to be able to learn more about it (to ‘deepen their practice’) in a supportive environment. Many types of retreat describe themselves foremost as a spiritual refuge, and an opportunity for personal transformation.

Meditation retreats are normally based in quiet locations, such as hills or mountains, along lesser-populated coastal areas, or in similarly natural and peaceful surroundings.
After all, it’s not easy to just sit down and meditate anywhere! You need to have peace, quiet and no distractions. At home, there are so many things that can distract us from our practice - the telephone, or doorbell might ring in the middle of practice, and Blackberries or email alerts go off. The television and radio are also good at drawing our attention away from ourselves. At meditation retreats, all these irritating or compelling distractions are removed.

In addition to the distractions, meditation is hard to get to grips with if you don’t know how to do it correctly. At meditation retreats, teachers, mentors and educators of all kinds are there to help you if you get stuck with anything, or if you have any questions. Many offer courses that don’t require you to have any prior experience.

Usually, a meditation retreat will offer its guests simple vegetarian food. Buddhism encourages vegetarianism, because animals shouldn’t be harmed (read: killed and eaten) for the sake of humans. Not only that, but meat is much harder to digest than plant-based foods, and isn’t conducive to aiding concentration. Plant food contains a lot more energy (from sunlight) because it hasn’t already been eaten by something else.

At meditation retreats, you’ll feel better able to relate to the practice, because there will be lots of other people there, doing exactly as you are doing. You’ll have colleagues to help and encourage you, and you can collectively discuss your experiences of meditation. You’ll feel right at home!

In addition, on the practical side, everything you’ll need for the practice will be provided at a professionally-run meditation retreat (although if you want to, you may probably take your own things along, provided you have the right equipment). Meditating chairs are ideal, as the floor tends to get uncomfortable, even if there’s a foam mat down there. There are different meditation chairs for all the different techniques, and over time, you can find one that suits you best.

Usually, a well-run meditation retreat will present some guidelines, which they may ask you to follow during your stay. Typical examples of these are the no-alcohol consumption, other recreational drug use, or cigarette smoking rules. Some people might be a little put off by a set of rules, but actually they’re all designed to help you gain the most from your experience on the retreat. Following them will undoubtedly improve your time away there. It makes sense not to interfere with your natural biological processes by using drugs, while you’re trying to find out your mind works.

A meditation garden is somewhere particularly conducive to concentration and peacefulness. Hopefully it’s somewhere you can be fairly sure you’ll be able to enjoy nature at its best, without fear of disturbance by electronic equipment, telephones, and other trappings of a busy daily life.

With any luck, the area will be enclosed and will contain flowers, grass and trees, providing a protective natural surrounding. A meditation garden doesn’t have to be overflowing with greenery and wildlife, however. In fact, in some traditional-style meditation gardens (particularly of the Japanese variety), a few trees, rocks and sand is all there will be.

Ideally, the only noise will be the sounds of nature, perhaps some gentle meditation music and/or meditation bells. As the meditation garden is outdoors, there is most likely not going to be any kind of aromatherapy, incense, or other kinds of scent used. The only props on the scene will be basic meditation tools such as a chair, maybe candles, and possibly a blanket for keeping warm.

Your personal meditation garden could be a natural area of wildlife, and not really a planned garden at all. For example, a forest is a great place to have a meditation ‘garden’. There, you’ll have nature all around you, and the only other sound could be the song of the birds. Similarly, the beach, or a coastal cliff or bay, can make ideal spots for sitting amongst nature and contemplating its beauty.

Not everyone is lucky enough to have access to their very own forest or beach, of course, or even much of a green park nearby. In addition to that, even for those who have these areas in the vicinity, they’re not private, and there’s the possibility of disturbance from other people, children, dogs and so on. If this is your situation, then don’t worry – you can still create a meditation garden of sorts, but you’ll need some creativity!

A quiet shed, or back yard is not a bad place to start, if you can be fairly sure you won’t be disturbed. An even better (and more outdoor) venue for a meditation garden would be a pretty patio. The more spacious patios give a sense of space and freedom, but as long as you have room to sit down, you can create your own meditation garden in your mind.

Many people say that the most calming natural attribute in a meditation garden, or natural peaceful place, is a waterfall. It sounds a little odd to claim that - because a waterfall is noisy – but, believe it or not, it actually helps. That’s because the noise is not a ‘noisy noise’ but more of a calming, soothing natural sound. The urban interpretation of a waterfall is of course the electric or motor water-feature. Most people are able to lay their hands on one of these, even if no natural water feature is available nearby. A simple pond is also one way of incorporating water into your meditation garden.

First and foremost, choose clothing that’s comfortable. That means anything that pinches or rubs your belly, legs, arms or any other body part is unsuitable from the start. Ideally, you should choose mediation clothing that sits loosely over all of your skin without constricting it in any way. You should be able to get into whatever positions you use for meditation without noticing that your clothing is restricting your movements.

Your meditation clothing should breathe and allow air to get to your skin. Conversely, it shouldn’t be so loose and airy that it allows you to feel cold. Preferably, it should be made of natural fibers (like cotton or silk) and feel good on your skin.

Think about the environment you use for your meditation. After all, if you’re meditating outdoors, you’ll need clothing appropriate for the weather. The same is true if the room you meditate in feels warm or cold. If you are doing a type of meditation practice that causes sweating (such as yoga), you may want to wear minimal clothing or clothing that keeps the sweat away from your body. On the other hand, if you’re practicing meditation techniques that don’t involve much movement, you may feel chilled after sitting still for a few minutes and may want to consider having a extra layer of clothing, or a blanket, at hand.

It’s not important how you look while you’re meditating. That said, your meditation clothing should be something that you like! If you feel silly wearing a specific outfit, you might not be able to concentrate and that’ll impact on your practice. It would be a pity if your mind was focused on your clothing and how you feel wearing it, rather than the actual meditation.

For most meditation techniques, you don’t have to go out and buy specific meditation clothing, unless you feel it would help focus your mind or make you more comfortable.
For the most part, a cotton T-shirt, cotton pants, and a zip-up sweatshirt are all you really need.

Tibetan and Nepalese traditional meditation clothing can be comfortable to wear, and can help you feel more in touch with the spiritual roots and history of the practice. You’ll be able to find it on the internet, if you’re not planning a visit to these countries (or India, Thailand, Myanmar). A hand-loomed, raw silk meditation shawl feels terrific around the shoulders, and is worn by Buddhist monks and nuns, as well as lay practitioners around the world.

As an alternative to the shawl, the Zen robe makes a useful addition to a personal meditation clothing collection. It’s a traditional formal-style meditation garment, but it’s also appropriate for use by lay practitioners. It’s quite useful to have a practical Zen robe when you’re practicing outside, or in a large hall, especially when on retreat, or for a weekend session away. Wearing clothes specifically designed for the meditation tradition enhances the experience and keeps you from getting cold.

Meditation classes have become very popular amongst adults and children, particularly in the West, and especially recently. They’re popular not only because they can make you feel wonderful after practice, but also because they can teach you to believe in yourself and your abilities.

Meditation classes, unlike a lot of other practices, require your full attention and only you can make them work. You have to apply yourself and have the self-control to try and clear your mind and just concentrate. Meditation classes will teach you how to do this if you don’t already know. Some people can do it more easily than others, and it’s quite normal to struggle for months just to master the art of powerful concentration. Meditation classes can help by encouraging your efforts, and teaching you ways to make it easier.

The beginning of true spirituality is when you learn to accept yourself, listen, trust and develop faith. This can be mastered by the everyday practice of meditation and through constant meditation classes. There are many places where you can find classes that want you to physically attend, on perhaps a daily, or weekly basis. You’ll generally find these are friendly places, with no pressure to act like an ‘expert’ and no requirement to have practiced meditation before (if some classes are advanced, they’ll be marked that way, or someone will tell you).

Despite the friendly environment of a physical class, many individuals prefer to practice privately, and this is where online meditation classes come in. Yes, Buddhism is very much present in the 21st Century! From these, you can practice meditation in the comfort of your own home, with no one else around. One thing to beware of, if you do practice using an online class, is that you really must set aside a certain time and/or a certain day on which you can practice. It’s very easy to give up or be undisciplined about it if nobody is there to encourage you!

Online you can find step-by-step meditation classes that will tell you exactly what you need for a successful and rewarding practice. This includes the exercises you should practice, as well as the music and techniques you‘ll need to perform certain kinds of meditation. Some classes ask for a small payment to join and, if there’s music, you may also have to download that. If you wish, you may also download videos that can demonstrate and explain how to perform the techniques the correct way. You’ll learn all you need to, with the online classes, so don’t worry. You won’t be missing too much!

If you start to feel lonely at your online meditation classes, you can log into the online forum. This is where you’ll be able to meet your fellow students; talk to the other meditators and ask the teachers questions. Interaction can make your classes more fun and you could compare notes and try and help each other, or exchange tips.

Whichever kind of meditation classes you choose, be sure to find one you like. If you enjoy the sessions, it’ll make it easier to practice regularly with the minimum of worry. Good luck!

Meditation chairs are used for many different reasons, but the main one is that as we all know, it’s not very comfortable to sit in the same position for a long period of time. That’s especially the case when the sitting has to be on the floor (probably the most common meditation posture).

When you meditate, it’s important to concentrate and have as little as possible on your mind. That can be extremely difficult, if not impossible, when you’re thinking about how sore your body’s getting. All you’re actually thinking about is when you can stand up and stretch your legs! So it is important that you’re comfortable, and there are some effective ways to make sure that happens. Meditation chairs are one of the best ways!

There are many different kinds of meditation chairs, which are used for different types of meditation techniques. A few examples are: the Rama Warrior chair, Wandering Monk and the Zendi meditation chair. Many of these are attractive as well as comfortable. For example, the Rama Warrior was designed to support your posture while meditating, and is also handcrafted using Maplewood with either a mahogany or clear finish. It’s cushioned with a bigger than normal seat, to ensure maximum comfort for your knees and ankles while in practice. With this chair you can also tilt the angle of the seat a little bit to give you the mobility you need to master all the different sitting positions. The adjustable lumbar fits into the small of your back, for added support and balance. Meditation chairs are also available in different colors and fabrics.

The Wandering Monk meditation chair is especially designed for those people who prefer to keep their meditation tools with them. That’s because it’s designed to be carried around - as it weighs no more than five pounds, has a handle by which it can be picked up, and it folds nicely in half, making it convenient enough to carry. It can also fit into a small space easily, such as the trunk or passenger seat of a car. Plus, it can be stored in a cupboard at home when it’s not being used.

The Zendi meditation chair is also great for those that like to transport their hobby. This chair can be carried about, as it weighs around four pounds and has a handle. It’s designed to give you a pelvic tilt for great comfort and support and it is made using high-density foam. The chair has rubber bumpers underneath to protect the wood of the chair as well as the floor. It will also help to keep the chair steady while in practice.

These sorts of meditation chairs will allow you to sit on the floor for long periods of time without feeling uncomfortable, by giving you that spinal support you need to sit down without any strain, and to stay comfortable once in position. The cushion of the chairs are usually made from density foam, and the products are generally ideal for both adults and children.

No equipment is absolutely essential for meditating – you can practice it by sitting quietly on the floor. However, there are certain kinds of props that some people like to use, such as meditation cushions, meditation chairs, incense, altar supplies, a meditation timer and much more. Among these props you may find meditation bells. They’re not essential, but for those using mantra, for example, they can be useful.

People use meditation bells because they create a peaceful atmosphere. Meditation is really best performed somewhere quiet, maybe with just the equipment you need, and natural sounds in the background. After all, you need to be able to dedicate your full attention and concentration to the meditation in order for it to be effective. Meditation takes a lot of mind power and self control, so silence helps the process.

If you’d like to try the meditation bells, we recommend using them at the beginning and end of each meditation practice, as a way of marking the start and finish of the session. The chime is a comforting and pleasant way of bringing yourself back to the material world after your time of peacefulness.

Most meditation bells are made from antique brass and a gold finish, but you can find different materials, which will create different sounds. They come in different shapes and sizes. The “dragon” bells are made by artisans. They make them using methods that have been used for generations, so that all their knowledge gets passed on down through the ancestral line. These bells (or chimes) are made of two pieces of bronze that are combined by string from the top of each bell. When the two pieces knock together, it produces a pure, magnificent sound that is used during the meditation to focus and free the mind of all thoughts. This is normally done before and after the technique has been performed.

The meditation bells are also very beautiful, so when they are not being used they can be put on display somewhere, as an ornament. Most traditional bells are antique as they were originally made sometime around the 17th century. The meditation bells that are made today are also good - but sometimes lack the craftsmanship of the antiques. That’s probably because not as much time and effort goes into the new kinds, and they are made with easier and cheaper alloys. It’s said that every single bell is unique in its own way, whether it’s on account of the harmonics, its looks, beauty or voice, each has something special.

If you want to hear the different sounds the meditation bells make, there are websites that offer demo or sample sounds, before you buy. You’ll also find a fair amount of printed and electronic information regarding meditation bells and other meditation equipment.

Meditation is wonderful, there’s no doubt about that. The silence of meditative practice, combined with the chimes of good-quality meditation bells, will leave you feeling soothed and spiritually cleansed. Usually, to try it is to love it!

Japa meditation involves the meditative repetition of a mantra (a religious or mystical syllable or poem). The mantra, or you can use the name of God, is spoken out-loud or silently to yourself. In Sanskrit, the classical language of India, the word Japa means to utter in a low voice, repeat internally, or to mutter.

Japa meditation helps clear the mind and purify the spirit. Many people use the name of the deity they worship, which can be a powerful and divinely inspiring mantra. The word can be the name of an item you find enjoyable or soothing, such as the name of a flower or a river, a word that rolls smoothly off your tongue. Alternatively, you can use a phrase from a favorite poem, or a Bible verse.

You can practice Japa meditation while sitting in a meditation posture, or while you’re doing other activities, or even as part of formal worship, for example, in group settings. Some people like to count the repetitions of either the mantra or the name of God, using a string of beads known as a japa mala. It’s commonly made of 108 beads, a number that has great significance in the Buddhist tradition.

Independently of all beads or prayer devices, many Hindus will recite mantra, either under their breath or in their own mind, at any time of the day. This sort of casual chanting is said to be a way of inspiring contemplation about oneself, or about God. The Hindus hope that this kind of Japa meditation will help them attain a life that’s a constant flow of prayer, despite interruptions by daily chores and concerns.

In the Hindu traditions, devotees of Vaishnava (which is one of the principal traditions of Hinduism) commonly chant on beads made from the Tulsi plant, which is also known as Holy Basil, and is often used as a medicinal plant around the world. People commonly wear japa meditation beads around their necks, although some users prefer to carry them in a bead-bag in order to keep them clean.

The use of beads in japa meditation is based on sound psychological and natural principles. Holding the beads in your fingers helps you to foster alertness and offers a focus for releasing physical energy. Passing the beads through your hands is an aid to the rhythmic continuous recitation of the mantra.

Before the beginning of the mantra, a prayer should be said to induce purity of feeling and a meditative state. With eyes closed, concentrating either on your heart or your mind, you should ask for the aid of your deity and pronounce the mantra distinctly. The repetition that follows must be neither too fast, nor too slow, and careful thought must be given to the meaning of the manta. If your mind starts to wander away from the japa meditation, you can increase or decrease the speed, or volume, of the mantra to keep alert.

Experts in the practice say that if you manage to keep up the mantra all day, spiritual realization will flood into your life, bringing you peace, happiness, and spiritual revitalization.