Micro-Zen Meditation

The task here is simple, though not always easy. In this short practice, we will focus fully on the sensation of breathing for just three consecutive breaths. Rooted in the Zen Buddhist practice of zazen, this micro-meditation acts as a quick transfusion of energy: out with thought, and in with presence. Out with the self-conscious mind, and in with what you might call Zen mind. With each repetition, you become a little more grounded, relaxed, focused, and clear. I encourage you to try this out on your own throughout your day, whenever you can remember. There's always room for a few deep breaths.

Transcript

Welcome to Day 21 of the Mid-Year Reset here on Insight Timer,

Your daily moment to pause,

Reflect and return to yourself.

Consistency is where real change begins.

Enjoy today's session.

Hello there.

My name is Charles and welcome to MicroZen.

Little Zen Practice.

The word Zen can be translated simply as meditation,

But we can also think of it as a certain type of awareness,

Present moment awareness that is not self-conscious.

The self-conscious mind is full of what you might call then and there,

Everything that is not simply here.

But in Zen mind,

There is only here and now.

So now,

The practice.

The task here is to focus on the sensation of breathing for three consecutive breaths.

And if you lose track before you reach three due to the mind thinking about something else,

Just start back over at one until you make it to three.

Once you reach three,

You will have successfully interrupted the self-conscious mind and create a little space for Zen,

Present moment awareness that is not self-conscious.

So let's try this once together,

And then I'll leave you to practice on your own.

And we can begin counting on the next exhale.

One,

Two,

Three.

It's very simple,

But not necessarily easy.

I actually had to record that a few times until my focus was on breathing the whole time.

So now you can try this on your own.

I'll leave a little silent space for you to practice.

And if you need some more time,

Feel free to press pause and take as long as you like.

Now,

On the next exhale,

You can begin.

Okay,

Now you can let go of counting,

And you might also let go of any tension in the body.

I'd love to know how that was for you.

It's like a quick transfusion of energy out with stale then and there,

And in with fresh here and now.

This allows you to begin your day again,

And maybe even begin your whole life again,

Starting now.

So I encourage you to practice this whenever you can remember,

In all the little in-between moments throughout your day.

There's always room for a few deep breaths.

And I'll just mention here,

If you would like to explore this Zen mind more deeply,

I have a 111-day course called The Zen Path,

Here on Insight Timer.

111 sessions,

But each one just five minutes in length.

Each one just this one.

Zen mind is always here,

Waiting for you.

So thank you for being here with me.

See you next time.

Reviews

Glad I found this, i searched under you after not finding the right one. Yes, 3 breaths is doable and new for me to start counting on the exhale!
especially when done with
focus...i was looking for something quick to deal with Chrustmas gift decison stress I've been reading all these articles on how harmful stress affects the organs and of course the mental outlook, so i'm taking care of myself, first! Also, i'm at day 32 of your Tao course. I listen to your 6 minute sessions in the bathtub at night!

I love this simple exercise. I agree that it isn't necessarily easy, though. Thanks for the reset!

🙏🏼

Good session thanks. Zen moments to apply, simply put. I like that.

Refreshing, I’d like to continue a little longer as I breath slow. But it’s a nice practice and I think it’s fun.

Simple and effective thanks 🙏

Perfect!

Relaxing — grounding — insightful. Thank you!

This practice resonates with me. I just need more breathing! Thank you for helping me connect with the present moment.

Wow! Zen

Loved this! I need to practice more!!

Simple and true.

Super. Love this work,

Perfect for any time of the day or before bed. Thank you 🙏🏻

So powerful!! Thank you!

A Really relaxing practice, thank you. A practice that I will return to.
Namaste 🙏 ✨️

Thank you 🙏

I really enjoyed this. Sometimes I have trouble following breathing pattern instructions but this was short enough that I felt it was easy to follow and actually got something from it. Thank you ☺️

I find that focusing on my breathing really helps me throughout the day.

Just what I needed when I needed it. You, your voice, and the meditation practice was calming and brought me into the moment. Thank you so very much for sharing your gift.
My grief from losing my loved one after 44 years together has been excruciating. Meditation and faith have kept me sane. I will revisit this and you again.
In gratitude…Peter 🙏