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Changed My My Life Life Photo Photo Flickr Flickr user user Thilo Thilo Hilberer Hilberer By By Michael Michael Grothauslong Grothauslong Read Read On On a a trip trip to to Japan Japan last last year year one one of of the the places places I I visited visited was was Kyoto Kyoto home home to to over over Buddhist Buddhist temples temples and and Shinto Shinto shrines shrines During During one one of of my my daily daily walks walks exploring exploring the the city city and and its its forested forested borders borders I I came came across across the the Ryōan Ryōan ji ji temple temple one one of of the the most most beautiful beautiful Buddhist Buddhist temples temples in in the the world world As As you you would would expect expect the the temple temple grounds grounds were were full full of of tourists tourists and and locals locals enjoying enjoying the the cool cool May May breeze breeze There There were were also also a a handful handful of of Buddhist Buddhist monks monks actively actively engaged engaged in in Zen Zen meditation meditation While While meditating meditating these these robed robed monks monks seemed seemed impervious impervious to to any any distraction distraction a a huge huge feat feat considering considering the the number number of of people people on on the the grounds grounds that that day day Impressive Impressive yes yes but but no no doubt doubt a a mastery mastery gained gained because because well well what what else else are are monks monks going going to to do do all all day day advertisement advertisement advertisement advertisement But But then then as as I I continued continued roaming roaming the the temple temple grounds grounds I I came came across across a a Japanese Japanese woman woman decked decked out out in in a a clearly clearly expensive expensive business business suit suit sitting sitting cross cross legged legged on on the the ground ground with with her her heels heels and and purse purse placed placed at at her her side side She She too too was was meditating meditating exactly exactly as as the the monks monks were were eyes eyes closed closed effortless effortless breathing breathing seemingly seemingly impervious impervious to to the the noise noise of of the the people people around around her her I I watched watched her her for for minutes minutes and and she she didn didn t t open open her her eyes eyes once once nor nor move move much much at at all all Then Then finally finally she she opened opened her her eyes eyes smiled smiled at at me me and and got got up up where where a a smartly smartly dressed dressed assistant assistant who who I I hadn hadn t t noticed noticed before before bowed bowed and and then then led led her her to to a a black black luxury luxury car car where where a a driver driver was was likely likely waiting waiting to to take take her her off off to to some some business business meeting meeting Photo Photo Flickr Flickr userThilo userThilo Hilberer Hilberer That That s s the the day day I I first first became became interested interested in in Zen Zen meditation meditation It It was was the the day day I I realized realized that that it it s s not not just just for for monks monks and and new new age age hippies hippies Indeed Indeed recent recent scientific scientific studies studies support support the the facts facts that that the the year year old old practice practice that that originated originated in in China China and and then then spread spread to to Japan Japan Vietnam Vietnam Korea Korea and and more more recently recently to to the the West West has has real real world world mental mental and and physical physical health health benefits benefits that that everyone everyone not not just just monks monks can can benefit benefit from from These These studies studies have have shown shown that that meditation meditation like like the the kind kind practiced practiced in in Zen Zen Buddhism Buddhism can can do do everything everything from from ease ease anxiety anxiety and and stress stress to to lessen lessen the the perception perception of of pain pain to to make make us us more more focused focused and and productive productive at at work work advertisement advertisement advertisement advertisement Of Of course course like like many many my my days days are are packed packed with with meetings meetings and and work work obligations obligations family family and and friend friend commitments commitments Who Who has has time time for for meditating meditating If If I I was was going going to to do do it it I I d d need need a a really really good good reason reason to to keep keep me me on on track track And And that that reason reason came came when when my my editor editor said said she she d d be be happy happy to to have have me me write write an an article article on on my my personal personal findings findings of of trying trying Zen Zen meditation meditation provided provided I I try try it it for for a a month month So So that that s s exactly exactly what what I I did did Specifically Specifically I I did did zazen zazen meditation meditation which which is is the the most most traditional traditional form form This This is is where where you you sit sit in in the the lotus lotus position position legs legs folded folded hands hands resting resting outwards outwards on on the the knees knees In In zazen zazen posture posture is is critical critical because because it it aligns aligns your your body body and and enables enables optimal optimal breathing breathing Breathing Breathing is is perhaps perhaps the the most most important important thing thing with with zazen zazen it it s s also also one one of of the the most most difficult difficult things things to to do do for for Westerners Westerners You You are are supposed supposed to to keep keep your your mouth mouth closed closed and and only only breath breath in in and and out out through through the the nose nose Don Don t t worry worry about about breathing breathing in in that that will will happen happen naturally naturally Exhaling Exhaling through through the the nose nose is is the the hard hard part part and and takes takes some some getting getting used used to to since since most most of of us us are are mouth mouth breathers breathers A A terrific terrific overview overview of of how how to to do do zazen zazen can can be be found found on on Zen Zen Buddhism Buddhism net net which which is is where where I I got got most most of of my my information information on on the the proper proper posture posture along along with with watching watching some some helpful helpful YouTube YouTube videos videos Once Once you you ve ve nailed nailed the the posture posture and and the the breathing breathing comes comes the the hardest hardest part part doing doing it it for for to to minutes minutes at at a a time time Photo Photo brenkee brenkee via via Pixabay Pixabay The The position position plus plus the the breathing breathing plus plus attempting attempting to to clear clear your your mind mind of of thoughts thoughts once once perfected perfected leads leads to to increased increased alpha alpha and and theta theta brainwaves brainwaves inside inside your your head head as as medical medical scans scans have have shown shown The The increased increased alpha alpha and and theta theta brainwave brainwave activity activity could could very very well well be be the the reason reason for for the the psychological psychological and and physical physical benefits benefits of of Zen Zen meditation meditation mentioned mentioned in in the the studies studies above above advertisement advertisement But But don don t t feel feel that that you you need need to to understand understand the the modern modern neuroscience neuroscience behind behind it it I I didn didn t t and and many many neuroscientists neuroscientists don don t t and and still still here here s s what what happened happened on on my my Zen Zen journey journey Phase Phase One One I I Became Became More More Annoyed Annoyed With With Myself Myself It It s s natural natural to to assume assume that that meditation meditation automatically automatically brings brings inner inner peace peace but but at at the the start start of of my my journey journey trying trying to to be be Zen Zen just just made made me me cranky cranky for for a a number number of of reasons reasons First First it it was was hard hard for for me me to to shut shut off off all all my my devices devices during during meditation meditation sessions sessions I I was was afraid afraid I I was was going going to to miss miss an an important important message message during during my my minute minute meditation meditation each each evening evening But But I I wanted wanted to to get get this this right right so so I I switched switched off off every every distraction distraction I I could could think think of of Next Next I I brought brought out out the the exercise exercise mat mat lit lit candles candles dimmed dimmed the the lights lights and and even even sat sat zazen zazen The The more more I I forcefully forcefully tried tried to to let let go go of of my my thoughts thoughts the the more more they they popped popped into into my my head head While While this this set set the the stage stage for for Zen Zen meditation meditation when when I I actually actually closed closed my my eyes eyes and and concentrated concentrated on on my my breath breath it it was was hard hard for for me me to to let let go go of of any any of of the the thoughts thoughts I I had had in in my my head head That That s s a a problem problem considering considering letting letting go go of of your your thoughts thoughts is is one one of of the the main main goals goals of of Zen Zen meditation meditation The The more more I I forcefully forcefully tried tried to to let let go go of of my my thoughts thoughts the the more more they they popped popped into into my my head head My My mind mind just just kept kept wandering wandering from from one one thing thing to to another another and and I I began began to to think think I I just just wasn wasn t t the the kind kind of of person person who who could could meditate meditate Because Because of of this this and and rather rather ironically ironically my my first first attempts attempts at at Zen Zen meditation meditation made made me me more more stressed stressed and and anxious anxious than than I I usually usually am am IFRAME IFRAME https https embed embed podcasts podcasts apple apple com com us us podcast podcast this this is is why why your your boss boss is is so so bad bad at at his his job job id id i i advertisement advertisement Yet Yet this this increased increased anxiety anxiety and and doubts doubts about about my my ability ability to to be be Zen Zen is is normal normal for for beginners beginners according according to to Dan Dan Tricarico Tricarico a a high high school school English English teacher teacher and and author author of of The The Zen Zen Teacher Teacher Creating Creating Focus Focus Simplicity Simplicity and and Tranquility Tranquility in in the the Classroom Classroom The The irony irony of of Zen Zen meditation meditation and and mindfulness mindfulness is is Western Western society society s s obsession obsession with with getting getting it it right right when when the the entire entire point point of of mindfulness mindfulness Zen Zen and and meditation meditation is is that that the the duality duality of of right right and and wrong wrong is is illusory illusory and and that that things things just just are are says says Tricarico Tricarico He He points points out out that that one one of of the the biggest biggest misconceptions misconceptions about about Zen Zen meditation meditation is is that that the the meditator meditator isn isn t t allowed allowed to to have have thoughts thoughts in in their their head head But But that that s s not not true true says says Tricarico Tricarico We We can can t t stop stop our our thoughts thoughts Zen Zen meditation meditation simply simply helps helps us us notice notice the the thoughts thoughts without without attaching attaching to to them them or or judging judging them them The The metaphor metaphor I I heard heard that that helped helped me me understand understand this this was was from from someone someone who who said said You You can can sit sit at at the the side side of of the the stream stream and and watch watch the the water water go go by by but but that that doesn doesn t t mean mean you you have have to to jump jump in in and and be be up up to to your your elbows elbows in in it it The The same same is is true true with with our our thoughts thoughts We We can can t t stop stop them them from from flowing flowing but but we we can can sit sit on on the the riverbank riverbank and and just just watch watch them them float float by by And And Tricarico Tricarico was was right right Because Because by by the the end end of of the the first first week week I I had had stopped stopped trying trying to to stomp stomp my my thoughts thoughts out out and and instead instead just just let let them them flow flow around around freely freely as as I I concentrated concentrated on on my my breathing breathing The The first first time time I I noticed noticed I I had had done done this this successfully successfully was was when when I I looked looked at at the the clock clock thinking thinking only only five five minutes minutes had had passed passed In In actuality actuality minutes minutes had had gone gone by by advertisement advertisement Phase Phase Two Two I I Slept Slept Better Better And And Woke Woke More More Refreshed Refreshed And And Focused Focused The The first first week week I I felt felt sleepy sleepy after after meditating meditating But But by by week week two two I I actually actually felt felt more more alert alert afterwards afterwards By By week week three three I I swear swear this this alertness alertness carried carried over over into into my my work work life life I I felt felt more more focused focused much much of of the the day day and and was was better better able able to to concentrate concentrate on on tasks tasks without without outside outside stimulus stimulus That That s s right right I I actually actually drank drank fewer fewer cups cups of of coffee coffee I I just just didn didn t t need need the the caffeine caffeine hit hit like like I I normally normally do do I I actually actually drank drank fewer fewer cups cups of of coffee coffee I I just just didn didn t t need need the the caffeine caffeine hit hit like like I I normally normally do do Also Also by by week week three three I I also also noticed noticed I I was was getting getting to to sleep sleep faster faster than than I I normally normally do do At At first first I I thought thought this this was was due due to to meditating meditating right right before before bed bed but but the the following following week week I I meditated meditated in in the the afternoons afternoons and and I I still still managed managed to to fall fall to to sleep sleep faster faster than than I I normally normally do do Also Also I I woke woke up up in in the the morning morning more more easily easily and and feeling feeling more more refreshed refreshed Tricarico Tricarico says says the the sleepiness sleepiness when when you you first first start start meditating meditating is is normal normal After After all all our our bodies bodies are are programmed programmed to to recognize recognize that that quiet quiet time time with with our our eyes eyes closed closed usually usually means means we we want want to to go go to to bed bed When When I I was was a a drama drama teacher teacher many many of of my my students students fell fell asleep asleep when when we we started started doing doing guided guided visualizations visualizations and and meditations meditations simply simply because because the the exercises exercises are are so so relaxing relaxing Tricarico Tricarico says says but but with with practice practice the the relaxation relaxation you you feel feel from from Zen Zen meditation meditation stays stays around around without without you you nodding nodding off off until until you you actually actually want want to to that that is is advertisement advertisement One One of of the the obvious obvious benefits benefits of of meditation meditation is is relaxation relaxation And And I I m m sure sure science science would would agree agree that that the the more more relaxed relaxed you you are are the the easier easier it it is is to to fall fall asleep asleep I I think think your your body body understands understands that that you you have have made made an an attempt attempt to to lower lower your your rhythm rhythm and and decrease decrease your your stress stress and and so so better better and and easier easier sleep sleep may may be be your your body body s s way way of of rewarding rewarding you you he he notes notes Phase Phase Three Three I I Felt Felt Less Less Rushed Rushed And And More More Confident Confident Another Another benefit benefit I I noticed noticed in in week week three three and and week week four four was was that that I I felt felt less less rushed rushed than than I I normally normally do do I I had had just just as as much much to to do do each each day day of of course course but but I I felt felt less less anxiety anxiety about about the the time time I I needed needed and and my my ability ability to to accomplish accomplish all all the the tasks tasks I I needed needed to to get get done done It It s s as as if if I I had had more more confidence confidence Knowing Knowing that that whatever whatever gets gets done done gets gets done done is is an an amazing amazing feeling feeling It It s s like like having having a a secret secret that that no no one one else else has has For For me me this this is is one one of of meditation meditation s s greatest greatest benefits benefits says says Tricarico Tricarico There There is is something something liberating liberating almost almost subversive subversive about about knowing knowing that that you you have have the the same same amount amount of of stuff stuff to to do do each each day day but but that that you you re re not not anxious anxious about about it it and and not not feeling feeling rushed rushed Knowing Knowing that that you you re re in in the the moment moment and and that that whatever whatever gets gets done done gets gets done done and and that that that that s s okay okay is is an an amazing amazing feeling feeling It It doesn doesn t t always always happen happen but but when when it it does does it it s s like like having having a a secret secret that that no no one one else else has has advertisement advertisement Phase Phase Four Four My My Mood Mood And And Patience Patience Improved Improved Contrary Contrary to to my my increased increased crankiness crankiness when when I I first first started started Zen Zen meditation meditation by by the the last last week week I I noticed noticed I I was was decidedly decidedly less less moody moody and and more more patient patient than than I I was was even even before before I I started started meditating meditating four four weeks weeks earlier earlier I I m m generally generally one one of of those those guys guys who who gives gives you you the the death death stare stare if if you you can can t t figure figure out out where where the the change change in in your your purse purse is is to to pay pay for for your your coffee coffee as as I I wait wait in in line line behind behind you you with with somewhere somewhere more more important important to to be be But But by by week week four four I I d d happily happily wait wait patiently patiently as as the the barista barista remade remade your your venti venti caffe caffe mocha mocha with with the the right right kind kind of of sprinkles sprinkles Annoyances Annoyances of of course course come come from from personal personal expectations expectations of of a a desired desired outcome outcome that that doesn doesn t t arise arise Zen Zen meditation meditation says says Tricarico Tricarico offers offers you you a a sense sense of of detachment detachment from from expectations expectations which which can can result result in in lighter lighter moods moods That That sense sense of of detachment detachment from from expectation expectation and and what what I I call call intentional intentional and and radical radical self self compassion compassion simply simply being being kind kind to to yourself yourself is is also also one one of of the the benefits benefits of of meditation meditation and and can can be be quite quite satisfying satisfying he he says says Photo Photo Flickr Flickr userThilo userThilo Hilberer Hilberer How How To To Work Work Meditation Meditation Into Into Your Your Daily Daily Life Life After After my my four four week week journey journey through through Zen Zen meditation meditation I I m m a a believer believer in in its its benefits benefits It It s s not not a a miracle miracle cure cure all all but but it it definitely definitely helped helped me me become become more more focused focused get get better better sleep sleep and and improved improved my my mood mood And And though though I I dedicated dedicated minutes minutes a a day day to to meditation meditation zazen zazen style style just just like like the the business business woman woman in in Kyoto Kyoto Tricarico Tricarico says says there there s s no no right right or or wrong wrong way way to to do do Zen Zen advertisement advertisement Another Another misconception misconception is is that that if if you you want want to to meditate meditate you you have have to to shave shave your your head head wear wear a a robe robe move move to to a a monastery monastery and and be be a a monk monk on on top top of of a a mountain mountain in in China China or or India India he he says says Not Not so so Anyone Anyone can can meditate meditate regardless regardless of of his his or or her her lifestyle lifestyle or or background background It It can can be be as as long long or or as as short short as as formal formal or or as as informal informal as as you you want want The The busier busier we we are are the the more more we we can can benefit benefit from from stillness stillness and and mindfulness mindfulness But But it it doesn doesn t t have have to to take take forever forever Tricarico Tricarico notes notes that that the the environment environment you you re re in in or or position position you you choose choose is is less less important important than than people people realize realize You You can can do do Zen Zen meditation meditation sitting sitting standing standing or or laying laying in in bed bed at at the the office office or or in in the the car car or or at at a a dedicated dedicated Zen Zen meditation meditation center center One One of of my my most most formal formal meditation meditation sessions sessions is is a a walking walking meditation meditation I I do do every every morning morning at at a a m m where where I I listen listen to to the the birds birds look look at at the the moon moon and and enjoy enjoy the the stillness stillness while while I I focus focus on on my my breathing breathing and and each each step step I I take take It It s s heaven heaven he he says says As As for for the the time time you you need need each each day day you you needn needn t t do do my my minute minute sessions sessions advertisement advertisement There There s s an an old old saying saying If If you you re re busy busy meditate meditate for for minutes minutes If If you you re re REALLY REALLY busy busy meditate meditate for for an an hour hour Tricarico Tricarico says says The The moral moral there there I I think think is is that that the the busier busier we we are are the the more more we we can can benefit benefit from from stillness stillness and and mindfulness mindfulness But But it it doesn doesn t t have have to to take take forever forever There There s s a a chapter chapter in in my my book book where where I I talk talk about about no no matter matter how how busy busy you you are are you you can can carve carve out out five five minutes minutes Start Start there there Take Take some some slow slow breaths breaths and and listen listen to to the the birds birds look look at at the the sky sky listen listen to to a a Beatles Beatles song song That That s s meditative meditative too too he he notes notes Starting Starting with with five five minutes minutes a a day day is is absolutely absolutely acceptable acceptable and and probably probably a a good good place place to to start start Even Even if if you you sit sit zazen zazen for for an an hour hour twice twice a a day day a a quick quick five five minute minute breathing breathing session session can can always always help help advertisement advertisement advertisement advertisement advertisement advertisement advertisement advertisement About About the the author author Michael Michael Grothaus Grothaus is is a a novelist novelist journalist journalist and and former former screenwriter screenwriter His His debut debut novel novel EPIPHANY EPIPHANY JONES JONES is is out out now now from from Orenda Orenda Books Books You You can can read read more more about about him him at at MichaelGrothaus MichaelGrothaus com com More More Video Video Impact Impact Impact Impact No No you you probably probably don don t t need need a a th th vaccine vaccine dose dose yet yet Impact Impact The The Western Western U U S S might might be be seeing seeing its its last last snowy snowy winters 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