Zen Meditation Technique – Practice & Hidded Secret – Free Guided Meditation

The Practice of Zen Meditation Technique – Zazen

Free Online Guided Meditation Technique #1 

The first meditation we will explore in the Free Online Guided Meditation Techniques E-Book is the famous Zen Meditation Technique, also called Zazen or Breath Meditation.  At the end of the meditation script I will reveal the real secret behind this most profound meditation technique.


Free Zen Meditation Video (Zazen)

(From Online Meditation Video Series for Daily Meditation Practice)


Background of Zen Meditation Technique (Zazen):

This was the meditation technique of Lord Buddha – I should have to say no more in order to motivate you to try this meditation. It is one of the most widely used meditations in the world and is the heart of Zen Buddhist teachings.  If one was to make a short list of the best meditation techniques, Zazen would most certainly make the top 10 list.

Tools required for Zen Meditation Technique (Zazen):

  • Zafu (traditional Zen Buddhist meditation cushion), Smile Cushion or other firm meditation cushion.  I purchased mine from zafu.net. I also purchased a zabuton (meditation mat) from them, a zabuton though is optional. 
  • Loose comfortable clothing.
  • An alarm clock, stop watch or other time device.

Benefits of Zen Meditation Technique (Zazen):

Primary Benefits: 

  • Builds Concentration and Focus.
  • Self Knowledge – both, the workings of little self (ego) and awareness of the Big Self (True Divine Nature).
  • Calmness
  • Compassion
  • Spontaneous Joy

Secondary Benefits: 

  • Improves health and wellbeing.
  • Increases willpower and builds character.
  • Bestows psychic powers.

Cautions for Practicing Zen Meditation Technique (Zazen):

There are very few cautions with regard to Zazen practice, but the one I would like to point out has to do with emotional storms. 

There can be periods of time, either during a single sitting or spanning across several weeks, when emotions you may have suppressed rise up to the surface and force you to deal with them.  During these turbulent times, don’t exacerbate the issue by chewing on the emotion laden thoughts that come up.  Traumatizing yourself in this way has no value.  Instead, sit with the emotions and related thoughts without resistance, then let them go and return your awareness to your breath. 

This emotional cleansing is due to the visibility of the subconscious mind once the conscious mind is quieted by the meditation.  In the short term, this can be a difficult time to go though, but in the long term its a necessary and healthy cleansing that will promote greater peace, depth, joy and clarity in your life. 

Guided Basic Zen Meditation Technique (Zazen):

  • Find a quiet place and sit in a comfortable cross legged position.  If using a zafu or similar meditation cushion, sit on the forward third of the cushion.  The objective is for your hips to be raised above your knees and to form a three point base with your knees and buttocks touching the floor/cushion (leave a comment below if want to use a chair or meditation bench and would like me to explain those details).
  • Set your alarm or other time device for 20 minutes.
  • Now elongate your spine upwards and to align it with the back of your head, subtly bring your chin back and in like a soldier at attention.  There will be a slight inward arch in your lower back.
  • Now rock gently from side to side in big arcs, making them smaller and smaller till you drift to a stop.  You should find yourself perpendicular to the floor with no tension or pull from either side.
  • Have your eyes half open with an unfocused gaze on the floor in front of you.  You should be looking down at a 45 degree angle about 2 to 3 feet in front of you.  You may also close your eyes if you prefer.
  • Bring your hands to your lap and place them in the cosmic mudra.  To do this rest your right hand on your lap, then rest your left hand on top of it and have your fingers overlap.  Now bring the thumb tips together thus forming an oval frame.
  • Close your mouth, swallow your saliva creating a slight vacuum and place your tongue against the roof of your mouth.  After this point there should be absolutely no more movement of the body.  No fidgeting, scratching, shifting – nothing – be like you are frozen in time.
  • Take 5 deep, slow breaths though the nose.  This will oxygenate your blood and relax you.
  • Now bring you attention to your breath without trying to manipulate it further in any way, just become aware of its flow.  Spend a few minutes just observing it intimately till it starts to become regular and relaxed.
  • At this point begin counting your breath.  Count an inhalation as one, then the exhalation as 2 and continue to count your breaths until you reach 10.  At which point return to 1 with the next inhalation.  If at any point you get caught in a mental story line and loose your count, gently, without passing any judgment, return to 1 and start over.  That’s it, continue for the duration of the meditation.

Guided Intermediate Zen Meditation Technique (Zazen):

Follow all the steps for the Basic Zen Meditation Technique, except for the last step a complete inhalation and exhalation cycle should be counted as 1.  So you will do 10 full cycles of inhalation and exhalation before returning to 1.  You can also increase the time to 30 – 40 minutes.

Guided Advanced Zen Meditation Technique (Zazen): 

Follow all the steps for the Basic Zen Meditation Technique, except for the last step instead of counting the breaths, just “be the breath”.  Don’t try to jump to this step too soon, first build your concentration and focus.  You can also increase the time to 1 hour.

Hints and Tips for Zen Meditation Technique (Zazen):

  • Do some stretching or Yoga before sitting in zazen.  It will help your body adjust better.
  • Be regular, the benefits of this meditation are vast, but they take time to manifest.
  • Some good internet resources and books on zen meditation and zen teachings are listed below…

Secret of Zen Meditation Technique (Zazen):

The secret of zazen does not lie in the awareness of the inhalation or the exhalation.  It lies in the gap in between these breaths.  It lies when the breath is spontaneously suspended.  It is in this gap where the mysteries of the Universe are hidden.  This gap and the gap between 2 thoughts are best friends, and in this silence between 2 thoughts the absolute is revealed.  Don’t try to force this pause, just continue with your zazen, it will come about naturally.

More Internet Resources for Guided Zen Meditation Technique  (Zazen)

Zen and Zazen Information 

Article Series - Online Book of Guided Meditation Techniques

  1. Free Online Guided Meditation Techniques E-Book
  2. Zen Meditation Technique - Practice & Hidded Secret - Free Guided Meditation
  3. Sound Awareness Meditation Technique - Free Guided Meditation Book for Daily Practice - Ch 2
  4. Opening Third Eye (Ajna) Chakra Meditation Technique for Psychic Powers
  5. So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice
  6. Prosperity & Infinite Energy Meditation Technique - Free Guided Meditation Book for Daily Practice - Ch 5
  7. Weight Loss Visualization Meditation w/ 3SRB Breathing Technique- Guided Meditation Book- Ch 6
  8. Relaxation Meditation Technique for Immediate Stress Reduction
  9. Meditation for Improving Concentration
  10. Kundalini Yoga Meditation for Healing & Psychic Powers
  11. Powerful Chakra Meditation to Open Third Eye
  12. Rare Crown Chakra Meditation Technique
  13. Meditation Techniques - The Ultimate Guide
  14. Smiling Buddha Meditation for Happiness & Confidence
  15. Powerful Meditation for Making Money & Success
  16. Kundalini Yoga's Highest Mantra Meditation
  17. Beautiful Light Meditation for Developing Intuition, Joy and Creativity
  18. How to Do Advanced Jyana Yoga Meditation Videos | Silent Mind Meditation
  19. Meditation Technique Guranteed to Cure Insomnia
  20. A Beginner's Guide To Walking Meditation
  21. Potent Serpent Meditation for Awakening Kundalini Shakti
  22. How To Master Walking Meditation
  23. The Best Jnana Yoga Mantra Meditation
  24. Mindfulness Meditation for Beginners - Part 1
  25. 50 Excellent Mindfulness Meditation Tips and Techniques - Part 2
  26. Powerful Gayatri Mantra Meditation Video to Open Third Eye


What's Next:

Read Related Articles Below:

Related Posts:

  1. Free Online Guided Meditation & Kundalini Yoga Class
  2. The Secret on How to Become an Early Riser
  3. How Much Time Should You Practice Meditation For Daily?
  4. Shunryu Suzuki Speaks on Enlightenment and Zazen Practice
  5. SM Meditation Program: Basic Meditations: Chapter 7

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189 Responses to “Zen Meditation Technique – Practice & Hidded Secret – Free Guided Meditation”

  1. 1
    Desika Nadadur Says:

    Hey Anmol,

    Very simple and powerful meditation. The cautionary note you gave on ‘suppressed emotions coming up’ is a good one and is applicable to any spiritual practice, not just this practice. Self-mastery can come only after emotional cleansing and mastery over them. One step at a time!

    Thanks for for this beautiful practice.


  2. 2
    Anmol Mehta Says:

    Hey Desika,

    Zazen is the meditation I use to set the stage to penetrate the false, thus, it is very close to my heart. I am very happy to share it with you and others.


  3. 3
    Spiritual Spoils 1 : Winter Life Coaching Says:

    [...] Get into a meditative state of mind . Think of a time in your life when you were most alive, most excited, and full of joy. This could be cheering at a NASCAR race, giving birth, having an orgasm, or eating chocolate cheesecake, whichever thrills you truly. Choose one of these times and tap into the details of this memory. Recall, the smells, colors, everything around and in you at the time, but most importantly, remember the feeling that it provoked in you. Let that feeling of joy and ecstasy reach every cell in your body. Don’t hold back! I know you feel silly smiling to yourself alone, maybe even giggling, but that is a perfect signal to you…think about how awful it is to hold those joyful feelings back, why do we do that to ourselves?! Move forward through that little bit of self-consciousness and fully enjoy that feeling, let it engulf you. Now, hold onto that feeling for as long as you can, and if possible, try to continue holding onto it when you open your eyes. [...]

  4. 4
    @Stephen Says:

    Thank you, Anmol, for the wonderful summary. I could have used something like this a couple of years ago when I was “seeking” a way to learn without having access to a guide. There are so many books available, it is difficult for a beginner to know where to start. Trial and error is the worst way to learn about meditation. I have come a long way, and I know that I have yet further to go. Thank you for helping to point the way.

  5. 5
    Anmol Mehta Says:

    Hey Stephen,

    I would like nothing better than to know that I have pointed some fellow travelers in the right direction and thus help them in finding their Way. Thank you for your encouraging words.


  6. 6
    One Minute Meditation Says:

    [...] At the time I did not even know he was talking about meditation, my priorities were not very mature. The advice has stuck with me through the years, and has indeed been very helpful. Thanks to the Personal Development List I have found a website that has some great resources on meditation, for the beginner to the experienced practitioner. A good introduction to meditation from Meditation Mastery is this remarkable guide: Each chapter will provide one important guided meditation and will be written such that to practice that particular meditation technique you only need to read that chapter. [...]

  7. 7
    change therapy » Blog Archive » a buddhist carnival - 1st edition! Says:

    [...] zen meditation technique – free guided meditation book for daily practice – ch 1 at mastery of meditation, zen & kundalini yoga. this is an article detailing zen meditation (zazen) technique. [...]

  8. 8
    Vinod Says:

    A very nice summary – I want to start practicing the zazen technique. Also, am very glad that you were able to add video to the site. Will let you know how I progress.

  9. 9
    Anmol Mehta Says:

    Hey Vin,

    Thanks for stopping by. The Zafu will certainly help w/ Zazen. Will send out that email to the meditation and yoga class to see if others are interested in the bulk order. Will let you know.


  10. 10
    Brain Blogging, Twenty-First Edition | GNIF Brain Blogger Says:

    [...] Anmol Mehta presents Zen Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 1 posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “Powerful Zen Meditation technique to increase awareness and clarity of thought.” [...]

  11. 11
    Vinod Says:

    I have been doing the zen meditation technique for some time now. I want to focus a bit more on my technique (keeping my back straight) – its still a bit of a challenge. Anything you reccomend?

  12. 12
    Anmol Mehta Says:

    Hi Vinod,

    The best recommendations to help with the posture, specially the back are the following 3.

    1. Get a Zafu or Smile cushion (or other firm meditation cushion). They help more than you can imagine. Here is an article with all my tips and tools for meditation.

    Tips & Tools for Daily Meditation Practice

    2. Strengthen the back and help it’s flexibility. The following yoga set should be very good for that.

    Spinal Warm-up Series – Free Yoga Video

    3. Make sure you are perfectly in equilibrium. So rock yourself in big arcs and let your body settle into perfect balance so your back has no pull to either side.

    Hope this helps, let me know.

    All Good Wishes,

  13. 13
    Patricia Says:

    I would like to attend your classes

  14. 14
    Anmol Mehta Says:

    Hi Particia,

    Great to hear you are going to take the online classes. Let me know if you run into any issues. I also look forward to any other feedback you may have.


  15. 15
    Steven Leslie Says:

    Hi Anmol,

    I have problems maintaining good concentration for 20 minutes. My mind really starts to wander after about 10 minutes. Is it better to start off with less time, but better concentration. Or, is it better to stay on the cushion for 20 minutes and let things progress that way?



  16. 16
    Anmol Mehta Says:

    Hi Steven,

    The general rule when starting out, is to sit for 5 minutes more than you are comfortable doing. My suggestion though to you is to sit for the 20 mins, even if concentration is low, if you have the time and willpower.

    I have found this meditation to bring enormous positive changes at 20 mins, that may not be initially detectable but accumulates over time.

    Just stick to it, thats the most important thing.

    All Good Wishes,

  17. 17
    anthony Says:

    amnol, i cant seem to stop my right leg from falling asleep, it’s happens every 5 minutes
    i even use a cushion, my left leg is okay but my right leg feels kinked by the hip when i sit in your position on the video
    and the zazen meditation felt almost half an hour but it was only 4 minutes
    it’s like when you start doing a kriya it’s all easy
    then it starts to become hard on the 2nd or 3rd time
    im doing class 101 and cant seem to make it through the 3rd day mostly, then i start all over
    but ill keep trying

  18. 18
    Eric Says:

    The only way I found to fix it was to use an additional cushion on the back edge of the pillow situated so that it rotates the pelvis slightly backwards. I think the problem is related to nerve pinching in the hip joint. I tried just living with it to the point of my legs becoming immobile. At first I would laugh at myself trying to walk around without any feeling in my legs or the ability to bend my feet. I definitely learned compassion for those who can’t use their legs at all. But, after a while it just became discouraging instead. Anyway, I hope this helps you out.

  19. 19
    stevie Says:

    Hi Anmol,

    When starting to practice zen meditation it is usually advised that a teacher/master is sought out before you begin , due to the emotional storms that you have outlined. Would it be safe for a person to begin practice without a teacher/master, who has had alot of emotional turmoil and difficulty in their lives?


  20. 20
    Anmol Mehta Says:

    hi Anthony,

    The leg falling asleep problem does go away, but what I would recommend is to make sure that no material is bunching up behind the knees when you are sitting. I sit wearing a pair of pajamas that I cut above the knees and this helped a lot with my leg falling asleep issue.

    Hope this helps.


  21. 21
    Anmol Mehta Says:

    Hi Stevie,

    Yes it is ok to start, but don’t overdo it if you still feel emotionally vulnerable. Start slow and also do yoga, exercise and pranayama to help clear and strengthen the system. In addition, use the power of positive thinking to help yourself get out of any negativity if it’s affecting you currently. Remember the mind plays a huge role with regard to our moods and emotions.

    Increase the meditation as you feel yourself getting stronger.


  22. 22
    Sreenath Says:

    Hey Anmol,
    Great site, fantastic article. One question….can we meditate this way while lying down as well?

    Also, how do we notice progress?


  23. 23
    zuf ham Says:

    nice work, these are very charming,thanks for that. but i have some questions….

    1. zazen is buddhist meditation, they dont believe in god, am i right? dont you believe in almighty or paramessyor? if you do then how do you combine the theories?

    2. zazen says about the 1st part of meditation that is stillness of mind but does not say about the 2nd part-connection with almighty, which almost all other meditations say. then how can zazen be the best meditation to a believer?

    3. what is our ultimate goal? nirvana or the almighty?

    i really dont think you are a right person for these contradicting religious questions, but still i ask just because i like your work.
    thanks….eagerly waiting for your answers.

  24. 24
    Anmol Mehta Says:

    Greetings Zuf Ham,

    Nirvana = Almighty = Oneness = Love = Truth = Non-Duality

    I have actually discussed this in the following article….

    Understanding Non-duality, Hinduism, Buddhism

    Buddha, and others, have chosen to stick to the negation of the false and left that which is True and beyond the mind alone. As it will manifest in the absence of the false. Presenting the positive, into the mechanism of desire, they noticed, simply feeds it further.

    Thanks for your kind words and glad to have your presence here.


  25. 25
    Bijendra Tuladhar Says:

    Can these meditation techniques be practice without a teacher, on your own.

  26. 26
    Meditation Says:

    I had learnt about zen and kundalini meditations. Which is most effective?

  27. 27
    monika Says:

    What exactly is ZEN? Is it a name of some one or technique?

  28. 28
    Anmol Mehta Says:

    Hi Bijendra,

    Yes you are welcome to practice these techniques without a teacher. If you do find a good teacher though you are blessed, if not turn to the inner Guru for guidance and help.


  29. 29
    Anmol Mehta Says:

    Hi Meditation,

    Here is an article and story that deals with your question about which is better, Kundalini Yoga or Zen Meditation. Enjoy :-D!

    Powerful Kundalini Yoga Battles Profound Zen Meditation


  30. 30
    Anmol Mehta Says:

    Hi Monika,

    It is the meditation aspect of Buddhism as taught by the Buddha.


  31. 31
    Anmol Mehta Says:

    Hi Sree,

    Thanks for the positive feedback. Yes you can meditate lying down as well. This is how I started and even today my nightly meditation is done on lying down.

    Others will notice changes in you before you do. See the following article to find where to look for changes…

    Top 10 Profound Benefits of Meditation.


  32. 32
    Ilian Says:

    Hello Anmol,

    I am just starting to go into the vast world of meditation and I’m only using Internet material I can get my hands on. One of the videos I watched on you tube about meditation stated that I could have music turned on very low while I do meditation. Can I use this on the Zen technique ? I’m using so called meditation music, which is very still and relaxing. I’m using it because there is no way I could find a quiet spot at my house and I need something to isolate from all of the unwanted sounds. Would that be applicable with the Zazen?


  33. 33
    AlexH Says:

    Hey anmol, i’ve been having some problems with concentration lately, and in my head there are little thoughts that are wandering around…i’m not really “into” them but they’re there, and they seem to get in the way quite a bit. Any suggestions?
    Thanks, Alex.

  34. 34
    Anmol Mehta Says:

    Hi Ilian,

    Sorry for the late response, this comment seems to have slipped though unnoticed.

    I do not suggest using music during silent meditation, especially if you are looking to advance to deeper levels. Watching the mind in advanced meditation will require tremendous energy and concentration and the music will be a distraction.

    Use the music to initially relax, settle the mind down and set the stage, but try to see if you can do without it once you start you session in earnest.

    Ambient random sounds tend not to be a problem once you really zone in.


  35. 35
    Anmol Mehta Says:

    Hi Alex,

    It’s ok to have these thoughts running around, especially if they don’t draw you in. Just see them and let them go the best you can.

    In more advanced levels of meditation, the mind will start to still itself in order to allow more energy to be devoted to pure observation. For now, just follow the “see a thought, let it go” technique.


  36. 36
    anthony Says:

    anmol, will zazen meditation also open my third eye?

  37. 37
    Anmol Mehta Says:

    Hey Anthony,

    Many Zen practitioners have been known to develop psychic abilities later in their practice. These abilities are often due to the Third Eye opening, so although it is not a direct meditation to target the Third Eye, it could lead to the awakening of this center.


  38. 38
    anthony Says:

    anmol, is zazen meditation the same as restorative mediation (RM Mediation) RM
    meditation works to match you to your original blueprint

  39. 39
    Anmol Mehta Says:

    Hey Anthony,

    No Zazen is not the same as RM. Although the goal might be the same if put the way you have stated it. All meditation looks to throw you back on to your Real self.


  40. 40
    tony Says:

    anmol, im a believer in gems having beneficial properties(i know silly)
    will zazen meditation help me feel the vibrations of gems?

  41. 41
    Anmol Mehta Says:

    Hi Tony,

    To feel such subtle energies, the pre-requisite is a very quiet mind and Zazen will certainly help with that.


  42. 42
    Samita Says:


    This is a great site, I just cant get enough of it.
    I wld like to take your online classes.

  43. 43
    Anmol Mehta Says:

    Hi Smita,

    Great to hear you are enjoying the website and plan to take the online classes. Let me know if you run into any issues.


  44. 44
    Atif Says:

    Hello Anmol, hope you are well. I would like to express thanks for providing the information on this website. I have never really partaken in yogic practice prior to this and the literature as well as the videos are enlightening. Your website is the exact supplement I was looking for in order to accomplish my new year’s resolution of making ammends to my current existence with the tripod of meditation, exercise, and nutrition. Happy new year and may the inherent thought that permeates through our universe be with you always. Thank you.

  45. 45
    varaahan Says:

    When I do Zazen , my back slackens after some time , especially the chest portion and bends forward slightly. Also the breath becomes shallow and minimal , just enough to keep me alive.

  46. 46
    Anmol Mehta Says:

    Hi Atif,

    Thank you for your good wishes and inspiring feedback. Great to hear you are going to incorporate meditation into your program, am sure you will find it enlightening :-).


  47. 47
    Anmol Mehta Says:

    Dear Varaahan,

    It is normal for the breath to diminish significantly suring Zazen. Use a firm zafu to help with the posture, it is very helpful.


  48. 48
    david Says:

    Thank you for sharing your knowledge here. When I follow your guided meditation, I am unable to keep my knees low to the ground, especially my left knee. Is it permissable in order to follow the zen meditative technique correctly to have both knees off the ground, even one knee higher than the other?

  49. 49
    Anmol Mehta Says:

    Hi David,

    Sitting in the forward 1/3 of the zafu or meditation cushion should help. It is ok, if it does not reach the ground, although in time you would like it to, so you can sit longer.

    Check Appendix 1 of the Silent Mind Meditation Program for a good set to increase your flexibility specifically for meditation.


  50. 50
    Barre Beacock Says:

    Hi Anmol
    Thank you for the help you gave me by answering my email.I am now going to take your course on zazen and Kapalbhati breathing that you recommended.

  51. 51
    me Says:

    thx anmol, you recommended me this meditation to help me with anxietyu and opening to others and i was wondering if i can add even a kriya to enchance the benefits.

  52. 52
    Anmol Mehta Says:

    Hi Me,

    Yes you can do Kriyas with this meditation. You can do Archer Pose and Eagle Pose to enhance your magnetism and personality, and you can do Anuloma Viloma Pranayama as well to help with the anxiety.


  53. 53
    dan Says:

    thx anmol you truly are a blessing.
    I truly admire you for the help you give to the world.

  54. 54
    anthony Says:

    hi anmol, i do this meditation 2 times for 20 minutes a day
    when the time is over, i feel the need to do more, but i think ill wait till my mind quiets down more
    ive also increased sat kriya to 5 minutes :)

  55. 55
    Sonia Gallagher Says:

    Great and informative video. Well done. I’ve been meditating for a few months now and I just cannot believe how much it has impacted my life. I am just so much more peaceful and react so much more calmly to outside stressors.

    The benefits of meditation to both the mind and the body are so great that meditation is now being used and recommended by both natural and medical doctors in the United States.

    All the Best,

    Sonia Gallagher

  56. 56
    Anonymous Says:

    when you talk abour psychic powers do u mean
    extrasenzorial perception or u talk apout all the great siddhis like becomin small as an athom or large as a giant or flying or water walking

  57. 57
    Anonymous Says:

    its very hard to keep my tongue in the roof of my mouth, how can i freeze if imy tongue trembles and slides back?

  58. 58
    Tira Says:

    Dear Anmol,

    Don’t know where to begin, cause it’s a long story and but I’m really in need for some good help! Because of health problems I started to do zazen. Because your site gave me the idea that doing zazen is good for you. but it did not say anything about a kundalini serpent that awakens or that can bite you. at least I did not saw it on your website. So the day I awoke it, I started wondering why I felt so good. My vision and hearings increased very much. And I felt like high in the sky. There was something o so powerfull and big above me. So I wondered why I felt like this. I started to look for information on the web and I read somewhere that in fact it is a snake. So I got really scared!! But to make sure that there is nothing like that I raised my hands above my head and yes it bit me. I’m really very very scared now for my body feels different. to be more precise I feel it move. I stopped meditating and I don’t know what to do more. Can I do something to make this undone. Cause I really did not had bad intentions. Please help me for I’ m really in need!!!

    This is just a sum of all, because there is more to this story so if you can make some time to help me, please do. All advise is more than welcome from just anybody. You can reach me on my e-mail adress:



  59. 59
    Anmol Mehta Says:

    Hi Anonymous,

    By psychic powers I mean ESP and the other ones as well.


  60. 60
    Anmol Mehta Says:

    Hi Anonymous,

    The tongue is kept flat against the roof of the mouth, and the suction created by swallowing your spit should hold it in position. Let me know if this is indeed the technique that is causing you trouble.


  61. 61
    Tira Says:

    Dear Anmol,

    I really thought you would reply to me, but now that I saw you didn’t reply I’m quite confused honestly. So Anmol could you be so kind to reply on my comment. Cause I really need some help here…



  62. 62
    ed Says:


    I am sure that Anmol didn’t ignore your post…I am certain that he has a lot posts to reply to and is simply haven’t gotten to your question.

    I hope my comments would help though.

    first of all, there is no need to fear Kundalini. it is described as a serpent not because it’s an actual snake that crawls inside your spine…it is described as a serpent because the energy is a whirling undulating energy that rises in a spiral motion up your spine.

    when you say it bit you, I don’t really understand what that means. can you be more specific on what you felt?

    kundalini may cause some pain if you have any blockage at any point along your sushuma and it will take time for kundalini to clear up that blockage (I’ve been having pain on my neck for the past two months but it’s a normal reaction).

    kundalini is also known as the holy spirit. do not fear it since there is nothing to fear from the holy spirit. it may, however, ask for you to be more focus on spirituality and prepare your body for its rise. Anmol’s chakra balancing meditation can help a great deal.

    I’m sure Anmol can give you better advice but there is such a great deal of information that Anmol has on this website that it would be beneficial for you to go through them and you just might find your questions answered already by Anmol’s past articles.

    again, my advice is to not fear kundalini, it is also known as the holy spirit. it exist in everyone and is never harmful for anyone unless you abuse it (use it for bad things or actions).

    good luck and god bless!

  63. 63
    roy Says:

    Hi Anmol,

    Scoliosis prevents me from sitting erect; the pain is immediate and severe. The curvature of my spine is not likely to go away and neither is the pain it causes. Is long-term chair sitting possible?

  64. 64
    Anmol Mehta Says:

    Dear Tira,

    Sorry for the delay, I currently have over 500 emails/comments to respond to, so it does take some time :-).

    Kundalini awakening is certainly not uncommon in meditation. There are some article on that in the website (Kundalini Yoga vs. Zen Meditation; Kundalini Awakening Symptoms).

    First thing is please do not worry. Anxiety and fear are self created. Many would be thrilled to have your experience and moreover, nothing you have said indicates that anything bad has happened.

    Generally the sense of space and largeness is awareness of one’s infinite nature (and your description is very very close to that). The movements and feelings you are experiencing are indeed energy moving within you. Enhanced senses is a blessing of meditation and kundalini as well.

    Raising your hands, with the strong fear of a serpent above, while kundalini is coursing though you can create electric events within. Also, the seeing of serpents is very common during kundalini (see the second article I referenced above). Don’t fear them or Kundalini as Ed has pointed out. They are the symbol of spiritual evolution.

    If you feel a little disconcerted right now, take a break from meditation and enjoy time in prayers for a while. It will give you calmness and courage.

    Let me know how it goes.


  65. 65
    Anmol Mehta Says:

    Hi Roy,

    Yes, you can certainly sit on a chair, you can also do meditation lying down on your back (use cushions under knees for comfort if it helps).

    I have done the above quite a bit, and still meditate on my back before sleep each night.

    One more note. Don’t strongly believe your scoliosis will not go away. Do some gentle yoga and you never know. The mind is not to be underestimated.

    Let me know how it goes.


  66. 66
    Anmol Mehta Says:

    Hi Ed,

    So good to have your input here. I think you already know how much I appreciate your willingness to share your insights and help others.

    Thanks again.


  67. 67
    Anmol Mehta Says:

    Hi Anthony,

    2 times a day 20 minutes is the magic number I believe. It’s what I used to do when I started Zazen and that was he best thing I ever did :-).


  68. 68
    NB Says:

    Dear Anmol,
    Thank you so much for creating this website and making this vital information available. The timing is critical as more instruction is needed at a faster rate.

    Awareness is presenting of the spaces between thoughts and actions in daily life when there is typically only the reaction of the mind body impulses. Capturing those moments has become an enlightenment. I am not advanced in meditation, admittedly doing more reading than practice and have been on my own humble path. I look forward to utilizing your website to help discipline this being to a scheduled time each day for mediation.

    Happy to be on the path.

    Thank you again

  69. 69
    Anmol Mehta Says:

    Hi NB,

    Great to hear you are enjoying and benefiting from the website and are going to establish a steady meditation practice. Thanks also for sharing your thoughts with us. They are indeed very insightful.


  70. 70
    Best Treatments for Stress and Anxiety Disorder Says:

    [...] Zen Meditation for Treating Stress & Anxiety Disorder [...]

  71. 71
    Nimesh Agarwal Says:

    Hi Anmol,
    Interesting video. I am doing Zen meditation from few months but because of my continuous back pain I loose my concentration every time, specially when I sit in the posture for mediation and straight my back bone to 90 degree after few min pain starts and even after try to ignore the pain finally I loose the practice. Please suggest me any posture where I can sit and do this for more time.

    Warm Rgds

  72. 72
    Anmol Mehta Says:

    Hi Nimesh,

    Do you use a Zafu or smile cushion? If you don’t you should, it will help a great deal.

    Here are my tools for meditation…

    Tips & Tools for Meditation

    The other option is to sit on a chair or lie on your back. Let me know.


  73. 73
    Awareness Test for Developing Your Spiritual Mind Says:

    [...] So try always to keep the right posture, not only when you practice zazen (Zen Meditation Technique), but in all your activities.  Take the right posture when you are driving your car, and when you are reading.  If you read in a slumped position, you cannot stay awake long.  Try.  You will discover how important it is to keep the right posture.  This is the true teaching.  The teaching which is written on paper is not the true teaching.  Written teaching is a kind of food for the brain.  Of course it is necessary to take some food for the brain, but it is more important to be yourself by practicing the right way of life. [...]

  74. 74
    C.E.F. Says:

    Ah yes, Zazen is a keeper. Ive been doing it for a week and ive aquired some of the same benefits as the sck pranayama from it. It truly transforms you. Since ive started ive noticed an improvement on my lung capacity and i think clearly as if there are no flaws in my thoughts. Also ive noticed a calm strength to my aura and physical body after doing this meditation along with an amazing ability to naturally be focused and concentrated. Really, im just reaching out to others telling them to make it a daily practice and watch how it transforms you. And last but not least, does anyone else feel the same way? Someone give som feed back please..1 LOVE

  75. 75
    Emily Says:

    Dear Anmol,

    Absolute respect and thanks for this site. It has been so wonderful to discover as I live in Thailand and study yoga and meditation in Thai language…..(I’m far from fluent!)

    I have started one of your Kundalini yoga courses and have a few questions, if you would be so kind:

    1. re: Zen. I find the counting corruptive to my concentration, like it keeps the process of time in my mind, or perhaps makes more of a flurry of mental activity than needs to be there. I had a more successful meditation today when i put all my concentration on the tip of my nose and the direction of my eyes.
    (successful meditation for me has been concentrated around the eyes – a stare – and this creating pressure or a feeling of energy around the sinus area. i have no idea if this is a good idea. Ive thought in the past that Thai monks seem uncomfortable with the idea of ‘looking’ inside meditation.)
    -is it advisable to abandon numbers?

    2. I have been struggling with observing breath. At first I tried consciously not to control it and this led to the feeling that i couldnt breath and couldnt get enough oxygen. Then it occurred to me that in trying not to control it, I was exerting a will to stop it instead. I can never stop being conscious of wanting to ‘step back from the breath’.
    -do you have any words about keeping the mind away from the breath?

    3. ‘the gap between the breaths’ – is this a suitable object of contemplation when meditating? I get a physical rush from observing this (a rush at every gap)

    4. another question thats a little off-topic… what activities should i avoid when menstruating? i have heard some pranayamas are unsuitable.

    Thank you so much

    Namaste ][


  76. 76
    Dominique Says:

    Hello, I really want to try this meditation but i find it very hard to sit in a cross-legged position. Whenever i try to sit cross-legged it pains my right leg and also my right leg won’t go down properly. Do you have any advice?

  77. 77
    Robin Says:

    Dominique, I practice often with the soles of my bare feet put together. Doing so, I prevent pain. And the meditation works quite as well. In my opinion, I join left and right side of my body, like they are joined in my brain.

  78. 78
    Anmol Mehta Says:

    Hi Emily,

    1- When the Eyes are Still – the Mind is Still: Here is an article on this very topic. Meditation Technique to Control the Mind.

    Also, yes eventually the numbers are abandoned. If you feel they are a bother, you try without them as well.

    2. Try to focus on the components of the breath (temperature, texture, depth – this will absorb the mind into the moment, and help you leave the breath alone from a control perspective).

    3. Yes the gap is the ultimate object of contemplation.

    4. Inversions, stomach pumping and heat generating pranayamas should be avoided.

    Glad you are enjoying the website.

    All Good Wishes,

  79. 79
    Anmol Mehta Says:

    Hi Dominique,

    The following article will be helpful…

    Tips and Tools for Daily Meditation Practice


  80. 80
    Beginner Says:

    I think I have a lot of attention deficit. I am a doctor and am feeling that I need to fix this ASAP. So far, I have been succesful but, the more successful I become the more acutely I face this issue and it is effecting my self esteem. I also dont pay attention to others talking, I think I am caught up with myself or something of that sort. If you could please please help me with this. Thank you.

  81. 81
    Angela Says:

    Dear Anmol and Fellow Students,

    I finished my 2nd morning of the beginners course. I have enjoy doing the class as well as sharing comments with so many. Thank you so much for this life living and giving site.

    Best regards,


  82. 82
    anthony Says:

    hi anmol, ive been practicing 2 sets this meditation for 20 minutes, but ive modified it to where im looking at the tip of my nose

    my vision feels funny afterwards

  83. 83
    zend Says:

    hi anmol,
    why does it seems like at the start of meditation, we start with one notion and end up just opposite of that?
    Is it a common thing that we return to the beginner’s position after every step?

    Is it a natural revelation that we get, that its not the position, not the posture, not the mind-balance thought, not even meditation thats there?

  84. 84
    Peter L Says:

    Hello Anmol.

    I just started out with this technique and it feels like it could be the right one for me. But I have one concern though. It might sound strange, but for some reason I have a hard time concentrating on my breath without manipulating it. It feels like i’m contantly controlling the depth and rhythm of my breathing during my session, instead of passively observing it. Do you think this could be a problem?

  85. 85
    Parul Says:

    Jai Radhe Madhav,
    it has been a great journey in reading articles from your site and watching videos for clearing doubts in practical processes. thanx for article like Zen Meditation, i have really enjoyed reading through it and hopefully i shall be able to bring into my life soon and master it. 1 more thing i wanted to ask in context to spirituality only- do u have any idea/ have you ever come across the idea to learn Tai Chi. it is also very powerful one and very close to nature. its a humble request, if you can include that part of information here at your site. as you know in Northern India such art is not available, i know its a part of martial arts but now a days its been also used to increase spiritual energies in oneself. so i would like to ponder over on this matter too. thank you.

  86. 86
    Deepak Says:

    Hi Anmol,

    I have been doing Gyan Mudra meditation on an ON/OFF basis. I have had difficult time being consistent with meditation due to my work and school schedule. I finally would like to make this happen and start from your introductory course so that I can be on the right path to meditation.
    I was told by one of the palmist to do Gyan Mudra meditation – but just like a lot of people here, I had a lot of distracting thoughts, and no concentration. It has been quiet a difficult journey for me.
    I would like to start and stick to the meditation practice once and for all using your website courses. In order to do this, I have to buy the Zafu cushion – question is which kind of cushion is best for me (By the way I am a 26 year of single male in a healthy condition (except a lot of work/family stress)). When I was looking at the cushions, I saw a multiple type of cushions and I wanted to know if you have any suggestions over which type of cushion to buy for Zazen practice.

    Thank you for your help,


  87. 87
    Faith Says:

    hello.. so I have been doing the beginners kudalini week one and am five days in.. no problems per se, but I do notice some things with the Zen meditation. on day three, I didn’t do the set early morning, I started it in the afternoon. due to a visitor, I did the meditation that night.. I was able to sit through the whole 20 minutes of it. In the mornings, when I do the kriya, the breath of fire, the warm up and then morning exercises I end with the meditation. It doesn’t become physically impossible, but uncomfortable.. I can get through 14 minutes or so of it.. why is it so difficult in the morning and not at all at night? In the morning, I get a tightness in the chest and torso and my breathing becomes a bit strained.

    The day that I did the meditation at night, it was after a friend of mine came by. She does reiki and did a bit of a small healing on me, sensing that my solar plexus was very much out of whack. Was it that healing that made the meditation easier? Or is it because I had not built up so much energy as I do in the morning after doing all the previous exercises?


  88. 88
    Patricia Says:

    Can you tell me how to do this meditation while sitting in a chair. I am not able to sit on the floor.
    Thank you for your wonderful website.

  89. 89
    Anmol Mehta Says:

    Hi Patricia,

    Here are details for using a chair.

    Using a Chair:

    Description: Use a chair that allows you to sit comfortably. Sit with your back straight and erect, but do not use the chair’s back for support if possible. Using the chair’s back for support will actually prove to be more difficult over a longer period of time than sitting without it. Head is pulled back slightly so the chin is ever so subtly drawn back and in – such that back of the neck is aligned with the spine. The eyes are closed and the hands are held in the cosmic mudra. The feet are kept flat on the ground and are about shoulder width apart. It is best if the height of the chair lends itself to your knee joints making a 90-degree angle.

    Benefits: Very much like Sukh asan. Sitting this way makes you alert, provides essential nourishment to the brain and helps relax the breath.

    Cautions: Because the base is not as wide and solid as Sukh Asan, there is a greater chance of putting strain on the back and thus having it become sore during prolonged sitting. For this reason it is important to develop the strength and flexibility of your back. Also, it is fine to use a flattish cushion to sit on to prevent your butt from getting sore.


  90. 90
    Anmol Mehta Says:

    Hi Faith,

    It can take the body time to adjust to the new program, and it is fine if you want to split the yoga and meditation parts of the class. You can do the yoga/breathing in the morning and meditation in the evening.

    In time though you will find it quite possible to do the complete routine in the morning, but as I said till then feel free to split it up.


  91. 91
    Vasudev Says:

    I’m 20 years old and have been interested in meditation and since past five years. Many times when I meditate, I go into trance like state for few minutes after which I end up either dreaming or thinking about other things without being aware of it. How do I rectify it?

  92. 92
    krishna Says:

    hi anmol i have been doing this meditation for about 6 months,
    the benefits came hard still now i am able to concentrate better, i can relax easyer, i more confident, i am able to observe my thoughts and i discover how many negative thoughts i had in my subconcious, i can se on the secondary benefits that this meditation bestows psychic powers, what kind of powers do you get? i set my goal for 1000 days with this meditation since i know that 1000 days means mastery in yoga.

  93. 93
    AlexH Says:

    Hey Anmol, I’ve got a question.
    Recently, I’ve been feeling a lack of emotion, apathy.
    I don’t know what’s wrong with me but i can’t seem to feel any strong emotions. I have also been having these random negative and violent thoughts, and i do not want them. It feels as though these thoughts are not part of me and they just appear randomly.

    What do you recommend doing, and what do you think the problem is? I want to get rid of these negative thoughts and become balanced and more emotional as well.

    Deep thanks,
    from Alex H.

  94. 94
    Raymund Mata Says:

    I’m a Catholic Christian. I’m just wondering if practicing zazen can help me become a better Christian.

  95. 95
    Gajendra Says:

    Thanks, for enlightening me with your message. Will follow closely the techniques.

  96. 96
    Stacy Cole Says:

    Hello Anmol. I would like to start doing this meditiation. I’ve been looking for one to do for 40 days and this one resonates with me. It just seems to get right down to the bottom of the matter. After a couple of weeks I’d like to start the Heart Cha

  97. 97
    Stacy Cole Says:

    woops. I cut my comment short. I was going to say that I want to also start the Heart Chakra balancing class to heal my heart. Thank you for what you are doing. It’s cool, too because I’ve been doing Ravi Singh and Ana Brett videos for a few years. I didn’t know he was your teacher!

  98. 98
    jasmin Says:

    I would like to join your on line kundalini yoga and meditation classes.

  99. 99
    Trupti Mehta Says:


    Below are the links to both these free programs.

    Beginners Yoga

    Beginners Meditation

    All the best,

  100. 100
    Sujay Says:

    hey Anmol,

    i am a student of std. 12th and successful till now.. i have scored 96.15% in my boards of 10th and now i m going to appear for my 12h boards.. i am very much tensed and out of anxiety and tension i committ silly mistakes in papers… so i wanted u to help me in any possible way… tried zazen but can’t keep my mind calm.. i think about various thoughts and then later think about what and why i am thinking them and eventually become restless by thinking about giving up all the thoughts… it doesn’t work for more than 1 min 49 seconds… please help me i am depressed… pllz contact me on my email id.. eternal.denied.monk@gmail.com

  101. 101
    VK Says:

    Hi Anmol,

    I really like your website and have recommended it to several friends of mine. Thanks for spending so much time and effort in creating and maintaining this site.

    I had a question regarding Zazen meditation. When I’m sitting, I still have saliva accumulating in my mouth and have to move my tongue to swallow it now and again. I try not to move any other part but my body does shift sometimes. Is this something that is common or does putting the tongue on the roof of the mouth supposed to stop saliva from being produced?


  102. 102
    Key Zen Practice and Teachings for Peace of Mind Says:

    [...] Zen Meditation Technique [...]

  103. 103
    Trupti Mehta Says:


    Its ok. Create the suction as Anmol has indicated. Tongue on roof will help too…but it’s okay if saliva accumulates and you have to swallow.

    All the best,

  104. 104
    corey Says:

    i do this type of meditation but i also like to feel and be with my negative emotions not ignore them and watch them try to find an impression on me until they subside. i find that it is great for dealing with anxiety. is that still zen meditaion or is that something else?

  105. 105
    Trupti Mehta Says:


    Yes, I agree – you should stay and watch all feelings and thoughts. Let them rise, run their course and finish off…. and Yes it still is Zen meditation…. :)

    Thanks for sharing.

  106. 106
    5 Best YouTube Meditation Videos and Channel Says:

    [...] Zen Meditation Technique Article Zen Meditation Technique YouTube Meditation Video [...]

  107. 107
    Barry Says:

    Hi Anmol
    I sit in a straight back chair while doing zen, is this alright.

  108. 108
    Brain Fitness Exercises for Healthy Brain Function Says:

    [...] March:      Zen Meditation Technique [...]

  109. 109
    Anger Management Quick Fix Yoga Technique Says:

    [...] There are some excellent techniques in yoga and ayurveda to help you deal with anger issues and help you free yourself from anger.  Anger, as I have mentioned previously, is simply energy and many of the problems that anger leads to is due to the storm of powerful egocentric and aggressive thoughts that arise as a result of it.  For long term peace and tranquility there is nothing better that meditation for dealing with anger.  Techniques such as Zen Meditation Technique, So Hum Mantra Meditation or Smiling Buddha Meditation for Happiness are great for this.  But, a more active and immediate method for dissipating anger and finding the calm within comes from the school Kundalini Yoga. [...]

  110. 110
    diane Says:

    i want to add zazen meditation to my morning practice but am unsure if there is a particular order to do things. I am doing the spinal warm up and want to add this meditaion as well as prayanama. Also, would it be alright to add Sat Kriya to this?

  111. 111
    joan Says:

    I would like instructions on how to do this Zen meditation seated please thankyou

  112. 112
    Trupti Mehta Says:


    The explanation on how to meditate seated is given in the video link. We did not have the video up at that point – thus the request for an explanation.

    Let us know how it works for you.


  113. 113
    Megs Says:

    Hi Anmol,

    Your website is wonderful. My mom recently introduced me to Yoga and I started particing it. I do feel better, a sense of power in me. I am very short tempered and i need to start practising Meditation to clam myself. Is Zazen the right one to start with or should i first try something simpler. As i said, i just started Yoga. Right now i am trying to incorporate some breathing exercises with weight loss kunalini steps like you mentioned.

  114. 114
    chris Says:

    anmhol i cannot thank you enough my friend, you changed thousands of lives. i will donate when i have the time thank you Anmhol.

  115. 115
    Trupti Mehta Says:


    Yes, Zazen is the perfect place to start meditation. The other good meditation you can do is So Hum.

    Peace and light,

  116. 116
    Harsh Says:

    Hi Anmol,

    I have greatly benifited from your yoga and breathing techniques. It has transformed my dull life to life full of energy,postive mind and happyness. I want to start medidation so my have one question in what order one should do yoga,meditation and breathing exercise?

  117. 117
    Paul Raven Says:

    Thank you so much for this beautiful article. I am always grateful to find an article that will help guide me towards inner peace.

    Thank you, Thank you, Thank you,

    Paul Raven
    Close Your Eyes And Go

  118. 118
    Beyond Positive Thinking Says:

    I’m sort of new around here, but as I read your wonderful words I feel compelled to respond, for it is as if I am reading the words of another self, so clear and dear to my heart… In your comments you mentioned using The Power of Positive Thinking to help Stevie get to a place of positivity on his journey towards stillness. I think this is a crucial advice you offer here for everyone…

    You wrote: “The secret of zazen does not lie in the awareness of the inhalation or the exhalation. It lies in the gap in between these breaths… This gap and the gap between 2 thoughts are best friends, and in this silence between 2 thoughts the absolute is revealed. Don’t try to force this pause…

    That short passage you wrote right there is one of the most eloquent and profound things on the art of meditation I’ve ever read. For the person just entering these wisdoms, that gap is a fleeting nectar, so refined as to be the sweetest moments of one’s life…

    As you progress it becomes a sanctuary of stillness towards which all things flow and return. It is that gap, that silence where-in the absolute dwells that forms the foundations for everything else in our lives… It may be most fleeting at first, but as you said, with the power of positive thinking, we transform the agitated mind into a positive mind, and with the power of Zazen we transcend the positive mind and find ourselves dwelling effortlessly in the gap between two thoughts…

    Thank you for you eloquence Anmol, and the beauty of this video you’ve shared with us… Not only a teacher and a guide, you are an inspiration to maintain and rekindle my practice…

    Humorous end note: I received my Zabuton 16 years ago, rolled and tied to my backpack it has travelled the world with me and remains one of the three personal belongings I have carried, protected, and enjoyed for the longest in my life… I did not think of it until I read your article, but it occurs to me know how special these simple sanctuaries of meditation can be… :-)

  119. 119
    Christopher Says:

    Very thoughtful advice. I particularly liked what you said about allowing emotions, but not to chew on them either. One has to leave space for them to rise, but certainly you don’t want to become completely absorbed in them.

  120. 120
    September Yoga Exercises for Nerve Fitness Says:

    [...] March:      Zen Meditation Technique [...]

  121. 121
    Angela Says:

    Hello Anmol,
    I just started practicing meditation as I feel it will help me to calm down… When I read this article of yours, I opted to practice Zen meditation… Once I start practicing it, I feel as if I am drifting into sleep… or rather sleepy.. I am practicing it in the morning around 10:30AM when my son is napping… Why is it that I am feeling drowsy?? Is it a common thing?

  122. 122
    Anmol Mehta Says:

    Hi Angela,

    Yes that is certainly one of the obstacles to zazen / meditation. It is more of a problem if you are not getting enough sleep. Splash cold water on your face prior to starting and/or keep some cold water water nearby to refresh yourself if you get too drowsy. I have poured ice water on my head before as well to keep awake :-).


  123. 123
    ssai Says:

    Hello Anmol,

    Thank you so much for the great materials. I started practicing last two weeks. I’m having challenges in bringing my attention to my breath. I’m hoping to get better at it. I’m planning to go back to Zazen for next few weeks.

    So far I encountered some problems.
    1) Problem due to cold (I have allergy issue too). I found one of my nostrils is stuffed up and I found difficult to practice these days. I want to continue practice it so that I won’t loose my interest. Any suggestion on the basic meditation technique I can follow even if I have cold.
    2) Trouble in keeping the starting time same. In the first few days I started in the early morning (around 5:00 am), now it is going to 6 and 6:30. I’m going to read your post about benefit of getting up early again to keep me motivated. Any other tips you can share!!!

    Thank you so much for sharing wonderful documents with us. God bless.

  124. 124
    Anmol Mehta Says:

    Hi Ssai,

    Glad you have started your meditation practice.

    1. Sound Awareness Meditation can be done if you have a cold.

    2. Takes some time to establish a strong practice. Pick a time which is not too hard to do consistently.


  125. 125
    Haresh Says:

    namaste Anmolji, thanks for the instructions. Most of us meditators here use the chair, and are unable to sit on the floor. Any instructions for us? Thanks. Haresh.

  126. 126
    Angela Says:

    Hello Anmol,
    I’m a very aggressive person… Gets agitated at little things.. find it really hard to contain my anger.. i try to suppress it… but it comes out in other ways… When I look at my self in day, I can see me yelling and screaming most of the time.. Would meditation help me to be a calm person? How can I let go of all the unnecessary resentment in me?
    I’ve tried practicing meditation and I noticed there as too much of things in my mind that was disturbing me… Is this common when we start meditating??

  127. 127
    M. Herrmann Says:

    I used a stool for my meditation and sat with the knees bent and the feet point behind me. This allowed me to sit more comfortably through the meditation; sitting in the lotus or other cross legged positions for me are very difficult as they place stress on my ankles and i numb very quickly. I kept my eyes open and downward at forty five degrees and chose not to count but simply to observe the breath, as with the advanced breathing guideline above. I do however wonder what happens when the mind completely clears. Will I become completely unresponsive to my world? What then do I fill my thoughts with when the mind is blank throughout the day, what comes next?

  128. 128
    hayley Says:

    couple of questions – is it ok if you set out doing zen meditation to switch – i just found myself doing so hum about halfway in, it felt right and i changed my hand position. should you go with ‘instincts’ like that or is it a form of mental fidgeting really?

    other question – what is that circular, or spiralling energy? is that kundalini? it literaly feels like an ‘energy’ is winding around my core and when it is strong i almost feel like i myself am sort of spiralling in that motion though i know physically i’m still.

    observation – i love the way that sound becomes a sensation – best i can do to describe it is to say that it’s like i’m the space that the sound is moving through.

    hope i haven’t made myself sound too crazy! would love to hear your answers. gut instinct was whatever happens i should be letting it go rather than getting caught up in it.

  129. 129
    Anmol Mehta Says:

    Dear M,

    Using a stool is fine and so is your technique. When the mind and “I Image” stop interfering then Truth emerges.


  130. 130
    Trupti Mehta Says:


    It is consistent with kundalini symptoms.

    If you are doing Zen Med, then the only switch you should make is to watching your thoughts/feeling more intently, once your thoughts settle down after watching your breath.


  131. 131
    Ellen Says:

    Hello Anmol,

    Thank you for providing so much great information. I have done both, zen meditation and breath of fire alternating since 3 months. Is it counterproductive to combine both? I usually use breath of fire during exercise and zen in the morning.
    It is great to always read your encouraging words as I once in a while encounter real depressing phases, First, I am irritated by them, but eventually I force myself to notice that they are a side product of my meditation practices.

    If you would like to I would like to incorporate you in my blog about how to holistically beat high blood pressure. If you would like to take a look at http://beatbloodpressure.wordpress.com I only started it a few weeks ago based on my own findings and seminars.

    Great to have come across your homepage!

    Peace and smiles


  132. 132
    Gail Says:

    Hi Anmol
    Can you please explain how to use a chair or bench for meditation. I can not sit in the position you are showing in the videos due to arthritis in my knees and legs and I really want to learn how to meditate from your videos. Thank you, Gail

  133. 133
    Gail Says:

    Hi Anmol
    Do you have a book on meditation that I can purchase? Please give me the web address where I may purchase it. I do not want an e-book or online book, I need a physical book I can carry around. Thanks Gail

  134. 134
    Anmol Mehta Says:

    Hi Gail,

    Thank you for your interest.

    This is planned for the future, but at this time I only have the books in digital format (e-books). Some do get them printed out and bound and you are welcome to do that if you like.


  135. 135
    Elaine Says:

    Hi Anmol,
    Many thanks for your extensive site. I came across you last Wednesday and am making my way through the site to try to get a snapshot of the information.
    What I have read and viewed so far is wonderful! I have been wanting to get back into practice, but just couldn’t find the willpower. Have done three days of Breath of Fire, meditation and exercise and it feels great. You probably discuss it in your blog, but is there a sequence to them? Thank you for generously sharing your knowledge.


  136. 136
    Ellen Says:

    Hi Anmol,

    It would be great if you could answer my post when you find the time. Thank you



  137. 137
    Anmol Mehta Says:

    Hi Ellen,

    Sorry for the delayed response. The new certification programs are keeping me quite busy.

    You have the right combination for Breath of Fire and Zen meditation. I use them similarly.

    Great to see you have launched your new website. High BP is a big issue for many. All good wishes with it and feel free to use any relevant content from my site.



  138. 138
    krunal shelke Says:

    dear anmol,
    while doin zen after few mins i get very slight jerk it appears every 5 min is it normal i mean to say that i get drowsy feelin for a second but m not at all drowsy am i doing it right ..

  139. 139
    Pradeep Says:

    Can we sit in vajrasana during meditation ? Looking for your answer

    Best Regards

  140. 140
    charu Says:


  141. 141
    Trupti Mehta Says:


    The following article describes how to use a chair for meditation purposes;

    Using a Chair – SM Basic Meditation

    Anmol will also make a video for the same for everyone :)

    All the best,

  142. 142
    deepak kumar Says:

    namaste anmol sir,
    Sir I m doing kapalbhati and anulom vilom pranayam daily.
    Sir how can I awake my kundalini chakra from pranayam or from meditation?

  143. 143
    Sampath Says:

    Hello Anmol

    I am new to meditation and yoga. Recently I started the beginner pranayama and zen meditation technique inspired by your website. Although its been only a week how can I tell if I am on the right track doing meditation.

    Also I’ve been bothered with pain in my knee joints for few years now and I was wondering if you’d suggest any exercise to help relieve the pain.

    God bless you for your work and the sea of information you’ve shared here.


  144. 144
    Anmol Mehta Says:

    Dear Sampath,

    Give it a month or so. The benefits are enormous, but takes time to happen.

    Gently strengthen it with yoga exercises designed for the legs and thighs. And stretch it will Basic Yoga Poses. You can search for both those on the website using the search box in the top right corner.


  145. 145
    Adi Says:

    Zen is practice only in a dojo along a living master of the way.
    Do you have a zen master, do you go at dojo?
    My opinion is clear: You don t practice traditional zazen, the zen of patriarchs like Boddhidharma,Eka, Hui neng, Eno, Dogen, Keizan….
    You just use the word zen to make money and for increase your ego.
    The real zen is in a dojo, zendo practicing with an real zen master.
    For all…don t be fooled by such persons.
    Seek a true zen master an practice the real zen, the true way for free spirit.

    You don t have the permision of an zen master to teach the Zen practice.

  146. 146
    Anmol Mehta Says:

    Dear Adi,

    Thank you for taking the time to share your thoughts and feelings.

    I wonder which Dojo the Buddha practiced in and who was his zen master?

    Run away from people who are teaching you these rules. The only dojo is life itself, and intelligence is the master.

    Love and Light,

  147. 147
    Adi Says:

    The people are far more inteligent than you think…
    and the people there are educated dont ever buy your inventions… educated means some degrees but with uneducated people you may have succes…and there are many …unfortunately

  148. 148
    Anmol Mehta Says:

    Dear Adi,

    Thank you for stopping by and contributing.

    Great to see your great passion for Zen and meditation. That is the most important ingredient. I am sure your intuition and love for Zen will help carry you to the Truth.

    All Good Wishes,

  149. 149
    JC Whitely Says:

    There were some bizarre circumstances that caused me to miss my daily meditations over the past few days (although I was able to fit in some random sessions here and there). Today I have resumed my daily morning routine.

  150. 150
    Meditation Technique for Pain Management | Everything about HEALTH Says:

    [...] Zen Meditation Technique [...]

  151. 151
    JC Whitely Says:

    Starting again today with day 1 complete

  152. 152
    JC Whitely Says:

    I just finished my 4th consecutive day with this meditation technique.

  153. 153
    thabani Says:

    Why do I get chest pain when I do this meditation on a chair but not lying down, is there a difference between sitting and lying down meditation and why am I feeling this chest pain.

  154. 154
    JC Whitely Says:

    I have done my first full week of this meditation technique

  155. 155
    pawan anand Says:

    hi anmol,
    i have two questions…
    1)please suggest sequence of exercise that should be practiced in rajyog.
    2)how to do pratyahar and dharna in practice of rajyoga

  156. 156
    Iwan Says:

    Hai, Ahmol
    I,m from Indonesia. I’m glad to find your web. This can guide me to know well about meditation that I really love for a long time.
    I have a problem with this Zazen. Well, when I do this for a minute I always fall to sleep, even I wake up again fast. Is it natural?

  157. 157
    Raj Says:

    Dear Sir,

    Thanks for the great lessons. I am starting this meditation from today. I will start the practice in chair before i buy the zafu seat. Please let me know the posture to be followed while sitting in chair for zazen meditation

  158. 158
    Marcus Carlzon Says:

    Hey! I’ve started the beginner of meditation course yesterday, great stuff :)

  159. 159
    Marcus Carlzon Says:

    I have a question : I can get caught in a mentalstory, but I don’t loose my count. It seems I can do these two things at the same time. Am I supposed to retorn to one if I just get into a mentalstory?

  160. 160
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  161. 161
    4 Great Benefits of Meditation | Half Moon Studios - Denver Art + Yoga Says:

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  162. 162
    Kathy (kai) Thompson Says:

    I have had a hip replacrement done recently and I am wondering in what posture I can sit to do this exercise.

  163. 163
    Anmol Mehta Says:

    Dear Kai,

    Hope your recovery is going well. You can sit up on a chair to do this meditation. Have your feet flat on the floor and your back straight. Try not to lean back on the chair as you hold this posture.


  164. 164
    tarun Says:

    hey what if you meditate on your bed with a pillow for your back. I do go in a bit- into the bed but is it ok as long as i keep my back and neck straight.

  165. 165
    Anmol Mehta Says:

    Hi Tarun,

    I would suggest lying down on your back if you want to meditate in bed, else it can get uncomfortable and slouchy. Else, meditate sitting up using a Zefu or firm meditation cushion.

    You are correct though that the back should be kept straight when meditating sitting up.


  166. 166
    itchigo Says:

    I also get caught on a mental story but does not loose my count

  167. 167
    Bodocan Says:

    Thank you for the effort invested in creating this.

  168. 168
    Donna Bagley Says:

    Only lasted 10 minutes…… How do you sit in a chair (due to health issues) to meditate? Thank you & may God Bless you:)

  169. 169
    bstill Says:

    If I do lie flat on the bed for zen meditation,how do I hold my hands? Do I place my legs straight out? I do want to give the respect that is do. Thanks.

  170. 170
    Chippy Says:

    Question on the breathing pattern…

    Are the breaths that you take long and slow or short and shallow? For example if i deeply breathe in and out i find I can keep my focus on breathing for much longer than when my breathing becomes naturally slower almost as it would when i fall asleep. When it does slow down i start my count over at 1 (I’m doing the beginner meditation zazen class). Is this in a sense me forcing my breathing?
    Today I did the excersises this way and after a while i felt my body go almost paralyzed in stillness. It was calm and enjoyable, I even went over the time limit without getting bored or losing focus on meditation, im hoping this means the way i do it won’t only hinder me in the future..

  171. 171
    Anmol Mehta Says:

    Dear Bstill,

    I fold my hands and place them upon my chest. My legs are straight. Your intention to be respectful and having that humble state of mind is all that you need from that point of view.


  172. 172
    Anmol Mehta Says:

    Dear Chippy,

    Generally the breath is left to its natural flow and eventually becomes very slow and fine.

    But you have every right to explore and discover what works for you.


  173. 173
    3 Easy Kids Meditation Techniques with Videos « The Highly Sensitive Family Says:

    [...] is the heart of Zen Buddhism.  It is called Zazen and I have detailed it in the following article, Zen Buddhism Meditation Technique – Zazen.  Modify it though for children as [...]

  174. 174
    Vdawg Says:

    I recently started this meditation and have already seen an increased calmness of my mind. Thanks for sharing this technique with us Anmol!

  175. 175
    Matías Guzmán Says:

    I’ve been doing yoga for 2 years now, but I had never really tried meditation. I just tried this but couldn’t get pass the 5 minutes, I felt like I was caged in a really small room. I’ll keep trying, thanks for sharing :)

  176. 176
    Guided Zen Buddhist Meditation Method | Yoga... spiritual and health practice Says:

    [...] http://anmolmehta.com/blog/2007/04/18/free-online-guided-meditation-book-zen-… (free article with full details). The incredible meditation of Lord Buddha, Zazen or Zen Meditation Technique is explored in this video. A clear demonstration of Cosmic Mudra (hand position), as well as details on the posture and practice are taught [...]

  177. 177
    Greg Says:

    Hello, i have a very strong fear of meditation. I am terrified of going crazy during meditation. I know it is a good thing but i just cant get over my fear. I have no guidance and i would love to start practising meditation but i always remember of dangers associated with it.
    What can i do?
    Thanks a lot and have a nice day.

  178. 178
    pagbilang ng hininga Says:

    I want to say thank you, I have done a lot of qigong in the past then I felt I’m lost i want to stick to one technique but i cant find I’m experiencing bad experiences my emotions are too intense i cant control it, feeling of energy moving up then got stock on my troath very annoying, having a dream I’m doing meditation then suddenly I’m paralyzed etc.. . Then I discovered zen meditation technique I really underestimated this technique that time thinking nothing would happen just observing and counting my breath not controling it so I did not practice it. But after a year I tried it and WOW this is simply great, amazing, wonderfull I felt joy, happiness, contentment, I saw my cat I felt hapiness I saw the tiny ants i felt happiness . Realy great Salamat po(thank you)!

  179. 179
    Jared Says:

    I do would like more information on meditation while laying down in bed? Can it be done this way? I haven’t found anything on your site about it (which is great! Btw) but I don’t know if laying down is actually hindering my process. Thanks so much for everything you do for everyone n.n

  180. 180
    Jana Says:

    Namastey. I want to practise Zen Meditation. But cannot sit on the floor. Please advise instructions for sitting in a small stool or a chair and perform this Zen.
    Thank you,

  181. 181
    Jana Says:

    Namastey. I do yoga which I learnt from Vivekanada Institute in Bangalore. But I find your website with all videos very useful as they have variety and fulfills all aspects. It is a great help for all. I have one issue. Most of the time there is power cut. I want to do yoga in the evening after work and there is no power. Please tell me where I can get these videos for purchase. That will be helpful for me to do when I am free using my laptop.

  182. 182
    suren Says:


    I am a cannabis smoker. i was wondering if it is safe to do these meditation techniques when i am high. the problem is im usually high all the time.


  183. 183
    Sandy Says:

    I have been meditating for 10 minutes. I think now I can move up to 15 minutes. It’s great to finally have a practice.

    Enjoying the peace(:

  184. 184
    Sandy Says:

    A little disappointed I skipped day #6 meditation. Today it was harder to get in practice. By day #5 I was feeling pretty comfortable in the meditation & settling in.
    Today, monkeymind!

    Let there be peace within me(:

  185. 185
    Sandy Says:

    I made it through this meditation. I changed the time I meditated to later in the morning. I think I will start doing it when I wake up. It seems so much more potent.


  186. 186
    Anonymous Says:

    Bestows psychic powers? COME ON

  187. 187
    Laxmi Says:

    Dear Amol.. thank you for expalining the Zazen technique so lucidly… eager to try this out tomorrow… hope it works.. !!

  188. 188
    Akiyuki Eida Says:

    You explained that you have studied many forms of meditation around the world, though I am inexperienced in any practice, and though I believe my body’s posture alignment to be far from well oriented, I am steadfast in my personal forms of meditation. I am wondering, where have you studied?
    Did you have a teacher? If you did, did you learn more with the teacher than through experience and lonely practice?

    I dip into myself whenever I remember how to. This art of self discovery has always held intense respect, so I wish to practice very much. I wish to conduct myself in the right way, and I wish to know if you can help me with that, or if it would be best to find a teacher or school of some sort.


  189. 189
    vertika agarwal Says:

    Can U please guide me how I can do Zen meditation on a normal mat or a blanket instead of purchasing a Zen meditation mat…looking forward for ur guidance….thank you

  190. 190
    Lisa Says:

    this is a great way to start each and everyday!

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