The 101 of Zen & Mindfulness

By Donna Dior

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Zen is one of those terms in modern day used quite synonymously with mindfulness and at times quite loosely referring to chilling out and areas such as managing stress & anxiety.
Zen & Mindfulness do indeed have many similarities but they also slightly vary from each other. They are both amazing tools in helping to calm your mind, find inner peace & live life to its fullest, just for starters...
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Zen is actually a practice of a particular form of Buddhism (Mahayana) originated in the 6th century  which combines Chinese Confucianism & Taoism with Eastern Indian Mahayana Buddhism. Its practice dates back centuries.
With its foundation in Buddhism, the practice of Zen originated (approx 2500 years ago) in India via the spiritual awakening & enlightenment of Siddhartha Gautama, also known as the Buddha (Take a Look Here). 
​Its practice was then passed down over many centuries.

​Zen was brought to Japan from China by Buddhist monks in the 12th century. It then became integrated into Japanese culture and influenced society & in most every area including their legendary martial & samurai along with creative & fine arts. 
At the center of zen practice lies the mindset that suffering is part of our human experience and is connected to attachment and desire. A core element in the practice of it is to end attachment to that which is impermanent (which is most everything) and therefore lead to the liberation from suffering. 
​As central to Buddhism are the Dharma~Buddhist teachings that relate to universal law especially involving conduct, duty, and the existence, origin & and cessation of suffering and the path from it to enlightenment, & Karma ~intentional action that sets in motion the law of cause & effect (which ripples in this life as well as in future reincarnations until enlightenment is reached).(Take a Look Here) & (Here) .

Zen Meditation (or “Zazen”) is the main practice of Zen Buddhism .
The path to achieve enlightenment ("Satori" in Japanese) which is to discover the true nature of reality and oneself cannot be gained through only intellectual and logical thought and is reached instead through actual reality, direct experience, intuition & real time non-judgmental observation .
  
​When one practices zazen they observe in the moment feelings, emotions and thoughts free of judgement, quiet the mind, align with their intuition & practice to be aware of only the present moment (mindfulness).
Overall, Zen Buddhism & Zazen practice aims to achieve mindfulness, balance, compassion, intuition, connection and insight with ones true nature & higher self as it guides one to be vitally alive.
 The path to liberation from suffering and attaining enlightenment is its ultimate goal.

​The practice of mindfulness is similar to Zen practices in that its focus is on non judgmental attention to the present moment, but unlike Zen it doesn’t require a formal practice (meditation).
You can practice mindfulness literally anywhere at any time. Similarly to meditation you can use your breath, awareness of your physical body & your environment to focus your attention in the present moment, but without a formal meditation session.

Mindfulness can be practiced by just focusing your attention in realtime on the present moment without letting your mind wander & ponder about things in the past or future. It’s focusing your attention on the now & only now moment. From bodily sensations and breathing to that in your environment. 
​If you're taking a walk for instance, you would just focus on each step and the beauty & detail of that which surrounds you. If you’re washing a dish you’d  be conscious and mindful only of the water & soap gathering and running off the dish.
No matter the circumstance, just observing the reality of the moment while not allowing your mind to wander, as well without judging or interjecting it with your own thoughts or opinions is mindfulness. 
The key is practicing to keep your mind focused on the present moment and only the present moment...

Mindfulness can be practiced  in various ways including  breathing exercises, meditations, or just observing & accepting the current moment without judgement.

​A few examples of Mindfulness Exercises / Practices would be:
> Mindful Breathing 
> Mindful Walking
> Mindful Eating 
> Meditations (such as sitting or guided meditations)

Again, you can be mindful doing anything at any time by focusing your attention on details of only the present moment.

A little simple mindfulness breathing for instance would just require you to take notice of your breath as you’re inhaling & exhaling and notice the sensations you feel as you’re doing so. Focusing your attention on only this and bringing it back if it starts to wander. 
​
A few mindfulness practicing tips would be:
> Choose a practice that seems to resonate the most with you 
> Choose & dedicate a time each day to practice 
> Begin practicing it in very small increments every day & build up over time
> If you have difficulty focusing, try reminding yourself to come back to the present moment
> Be kind & patient with yourself

As an additional note, practices such as yoga & martial arts are rooted in mindfulness, as are many peoples passions, such as creative ones (e.g. art & music). Creativity itself is a powerful wellness tool and this being potentially due to its practitioners steeped in mindfulness as they create. These type of creative passions do indeed often align with ones higher wisdom & self.

Below are a few potential benefits of practicing Mindfulness :
> May Reduce Stress, Anxiety & Depression
> May Reduce Pain 
> May Improve Sleep/Insomnia Issues
> May Improve Body Weight Issues  
> May Improve PTSD, Eating Disorders, ADHD, Autism & Addictions
> May Reduce Anger, Violence & Aggression
> May Improve Issues related to Cardiovascular (including BP) & Pulmonary 
> May Improve Symptoms related to Diabetes & Cancer 
> May Increase Happiness
> May have a Positive Effect regarding those suffering from Loneliness
> May Improve Focus & Discipline
> May Boost Self Confidence & Awareness
> May Balance Emotions & Induce Emotional Intelligence
> May Induce Gratitude & Inner Peace
> May Induce Empathy, Compassion & Spirituality
> May Increase Vitality in ones Life
> May Increase Meaning, Connection & Value for Living
> May Induce & Increase Connection to Ones Life Purpose 
** Take a Look Here, Here & Here **

To check out a few guided mindfulness meditations, Take a Look :
 Here // Here// Here //Here //& Here  !

Really Hope this bit of info on Zen & Mindfulness was Helpful !! ​

"Peace comes from within. Do not seek it without."
Siddhartha Gautama~ The Buddha

Disclaimer   
This blog, it's content and any linked materials does not provide medical advice and is presented and intended for informational purposes only. It is based on my personal experience and research and is Not a Substitute for Medical Advice or Treatment. Do not Disregard Medical Advice, or delay in Seeking It because of something you have read in this blog, website or in Any linked material. Consult with a Medical Professional if you have a Medical Condition ! ​​​​