The Zen method

Where do you return when your attention wanders?

You start counting, drift away and begin again. This article on Zen presents a simple way to direct attention: observe your breath and use counting to give it a recurring structure.

The perspective comes from an introduction to meditation. It asks about a conscious relationship with your own inner pace, rather than about producing more every second. That is the starting point for the text that follows.

In Zen meditation, attention gathers around the breath. Let it flow naturally and accompany it with awareness, making breathing the calm centre of the practice.

Let the breath flow freely. Count breaths from one to ten, then begin again at one. When thoughts arise, return to the next breath.

You can count inhalations and exhalations together or direct attention to just one phase. Choose the form that lets you stay attentive and calm in the practice.

Breathing correctly

Concentrate on the movement of your abdomen. As you inhale, the diaphragm lowers, your abdomen may move gently outwards and air flows into your lungs.

Do not pause during exhalation. Let the air out slowly, along with all your thoughts.

Remember: odd numbers are inhalations and even numbers exhalations.

If thoughts occupy you, counting inhalations helps you return to your breath again and again.

If you feel sleepy, try directing attention to counting exhalations and straighten your seated posture.

This article is based on Hugo M. Enomiya-Lassalle’s book “Zen – Weg zur Erleuchtung Hilfe zum Verständnis Einführung in die Meditation”.