Meditation Mountain - 10 Minute Zen Guided Meditation ~ Present Moment Guided Meditation

Episode Date: April 19, 2021

Zen meditation is a simple yet peaceful way to start meditation for beginners as well as following a guided meditation for a short 10 minute break from reality. Guided zen meditation is the perfect introduction to deep breathing and learning how to focus your mind.​ The word zen itself translates to mean "feeling peaceful and relaxed". This is exactly the feeling we're going after when we perform a zen meditation guided or alone. Many people prefer a zen meditation simply because the focus is more on deep breathing, relaxation and softening our bodies. Learning how to meditate can be a tough process but zen meditations can be an easy route in. Meditation, especially guided meditation can help us relax and forget about our troubles during difficult times. 10 minute zen meditations like this one are perfect for a regular practice as you can listen to them daily without needing to change up what you're following. They can be used on a regular basis and still be just as powerful in 10 years time as they are today. 10 minute guided meditations are all you need to help lower stress, reduce anxiety and provide your mind and body with a greater sense of calm and peace than at any other time in the day. Find a quiet space and take 10 minutes from your busy schedule for a short practice. Reducing stress is one of, if not the biggest factor in living a peaceful life. Especially in these unusual and unprecedented times, we can all do with lower stress for our minds and our bodies. Zen meditation, especially zen guided meditation is a way for us all to find some relief for a few minutes each day. Let's remind ourselves that we don't have to be experts, and that the goal of guided meditation isn't to beat our minds and bodies into submission but to let them flow into peace like a river on a calm day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and today's Zen Meditation. Zen meditation is usually done sitting in the lotus position or with legs crossed. The position is not as important as the point of the meditation. So get into whatever is the most comfortable position for your body. body at this time. It is not about form, but more about function. There is always going to be a time that a thought comes into the mind, and we will dismiss it as if we are watching traffic pass by. The point of this meditation is to direct your focus inward to the workings of your own body. You are essentially going to focus on your breathing and then you can count if you feel that you

need something specific to focus on. For now, let's work on the focus of your breath. Close your eyes and make sure that your body is comfortable in whatever position you choose. Breathe deeply through your nose and exhale through your mouth. Using slow, paste breaths, we will begin to count down from 30. Each time you count, exhale your breath. 30, 29, 28, 27, 27, 26, 25, 24, 24, 23, 22, 21, 20, 19, 17, 16, 15, 15, 14, 13, 12, 12, 11, 11, 10, 10, 7, 6, 2, know that you are calm, and in a state of relaxation, you are going to take a deep breath in, and when you feel your lungs rise up, say the word up in your head.

When you let the breath out of your lungs, say in your head down. This puts the focus of your activity directly on your breathing. Let's do that for 20 breaths. 20, 18, 17, 17, 16, 15, 14, 13, 11, 11, 7, 7, 6, 5, 4, 2, a deep breath, and feel your lungs take in the air, and mentally say the word up. Hold the oxygen for three to four seconds, and then release the breath through your nose, and upon the exhale, say the word down in your head. Good, a deep breath, and again, fill your lungs, fill with air, and mentally say the word up.

hold your breath again for three to four seconds and release that air through your nose and when you do say the word down again great down down with this new state of zen like calm take a moment to come back to your surroundings. You will leave this moment feeling refreshed and calm. Gently, softly, and slowly begin to open your eyes. This concludes our meditation for today. Thank you for joining me.