How to Use the 7 Steps of Zen to Meditate and Achieve Peace


When I began meditating, it was a challenge to find time and space to practice. But once I discovered that meditation can be done anywhere, anytime — even on a crowded subway car! — it became easier to incorporate into my daily life.

Step 1: Commit to a Regular Practice

The first step of meditation is to commit to a regular practice.

Remember, these 7 steps are going to help you get started and stay on track with your meditation practice, so it’s important that you stick with them! If you find yourself not meditating regularly, try one or two of the following:

  • Make sure that there’s a time each day when you can be completely alone and away from distractions (like TV or phones). This is especially important if the only time you have free is right before bedtime because then your mind will likely be too relaxed for any kind of serious thinking. If this isn’t possible for whatever reason (maybe there are kids around), then try getting up an hour or so earlier than usual just so that there won’t be any distractions from other people/things around.
  • Practice mindfulness in everyday life—even if it’s just by focusing on what you eat rather than eating mindlessly while watching TV or working on something else at the same time. Practicing mindfulness in other areas besides meditation can help lead us into moments where we’re able to take our minds off everything else for long enough periods so that we can fully immerse ourselves in our own thoughts (or lack thereof).

Step 2: Settle In

If this is your first time meditating, it may be helpful to try out some different postures. Try sitting cross-legged on the floor or in a chair with your back straight and knees unbent, resting the palms of your hands on top of each other or folded in front of you. Or try lying down flat on your back with both feet flat on the floor and arms at sides, palms facing up.

If you find that one position feels uncomfortable or painful over time, adjust accordingly!

Now, take several slow breaths through the nose as you settle into this pose—it’s important to make sure that before we move onto any kind of active meditation like focusing our thoughts or breathing techniques (which we’ll cover later), we’re making sure our body is still relaxed and open for whatever comes next throughout this process so that nothing brings us out from underneath its comforting state like an injury could do during active practice sessions where every movement counts towards reaching peace within oneself through mindfulness practices such as Zazen – Zen meditation techniques which focus primarily on “just being” without thinking about anything else except for oneself when practicing along with others who choose similar paths towards enlightenment such as those who practice yoga regularly might also benefit greatly from following instructions laid out here because they contain methods designed specifically around helping people achieve inner peace by connecting them closer together spiritually through shared experiences rather than just trying things at random hoping something works out; however keep in mind this isn’t just limited towards spirituality but can apply equally well outside religious contexts if done correctly!

Step 3: Begin with a Short Sitting

The third step to meditation is simple: start with a short sitting.

This is an important point to remember, because it’s all too easy to think that the only way to have peace and clarity in your life is through long periods of meditation every day. But this isn’t necessarily true—and you might end up burning out if you try it.

Instead, begin by sitting for just five minutes a day, which gives you enough time for your brain and body to relax into the process but doesn’t leave either feeling exhausted or overwhelmed by what they need to do next (though if five minutes isn’t enough for you, try ten).

Step 4: Use Your Breath as an Anchor

Using your breath as an anchor is a great way to stay focused on what you’re doing. It’s a natural, unconscious process that you’ve been doing since birth.

But the breath can be used in other ways too—it can help you relax and meditate. How? By using breathing techniques that make your body feel good and help calm your mind down. This can be done by focusing on certain aspects of the breathing process: inhaling through the nose, exhaling through the mouth; moving air into different parts of your body; or counting breaths between breaths or cycles per minute (bpm).

Step 5: Notice Your Thoughts, Let Them Go

When you notice your thoughts, allow them to be there. You don’t need to hold onto them or keep them around. When you do this, it will help you let go of your thoughts much easier and faster than just trying to ignore them. I know it can be hard at first because our minds are used to being busy all the time with thoughts running through our head. But once we get used to letting go of those old habits and just noticing what is right in front of us, we will start seeing how peaceful life can be without so many distractions from our mind.

Letting go is key in Zen meditation as well as when practicing any other form of meditation or relaxation techniques such as yoga or tai chi chuan (Chinese martial arts). It doesn’t matter if its just 5 minutes in the morning or 20 minutes before bedtime; just take some time each day that works best for YOU!

Step 6: Sit for a Longer Period of Time

  • Sit for a Longer Period of Time

Now that you know how to get started with your meditation, it’s time to sit for longer periods of time. The longer you can sit the better. The average person will have some trouble sitting still and quieting their mind after just one minute, but if you can make yourself do it for five minutes or even 15 minutes at first, it’ll become easier over time as your body gets used to being still and relaxed during meditation sessions. It may seem as if this is an impossible task at first – especially if your mind is constantly racing with thoughts about work or family – but don’t give up! Eventually those periods of silence will become longer than the ones filled with distractions and thoughts.

If you find yourself getting distracted by thoughts during meditation sessions, try using mindfulness techniques such as counting breaths or focusing on pleasant sensations in order to quieten those pesky voices inside your head (it might also help if someone else is present who can give encouragement). If pain or discomfort arises during a sitting session, try changing positions by shifting around slightly in order not only reduce any strain on muscles but also distract yourself from thinking too much while meditating (this doesn’t mean moving around every few seconds though). Meditation isn’t always easy; sometimes we need breaks between sessions because they might feel too difficult at times due to having had little experience doing them before starting today’s session!

Step 7: Add Some Gentle Movement and Walking Meditation

As you get better at meditating, you may want to add some gentle movement and walking meditation. This is a great way to get the benefits of meditation without sitting still for long periods of time. Try incorporating some walking meditation into your daily routine, or do it when you feel like taking a break from your usual practice.

You can walk slowly and deliberately, or quickly and lightly—whatever feels right on any given day. You could also try different styles of walking: take big steps while focusing on the placement of each foot, or take tiny steps but focus on each muscle in your body as it moves from one position to another. Try changing up how fast (or slow) you go; see if there’s an optimal speed for what works best for your current mood or situation!

You can even add mindful movement into other parts of life; try doing some mindful movements before bedtime (like stretching) so that when you start snoozing off after 30 minutes have passed by at maximum speed (for example), then wake up again feeling refreshed but not entirely awake yet either way


Zen meditation can be a great way to improve your life. If you have difficulty concentrating or focusing, this form of meditation could help you out. Zen meditation is also helpful for people who are stressed out and need a way to relax their minds. Whatever your reason for wanting to learn more about Zen meditation, we hope that our guide has been helpful in providing some basic information on how this form of mindfulness works, along with some tips on how you can incorporate it into your daily routine if you choose!

Meditation can help you improve your life in many different ways.

Meditation can help you improve your life in many different ways. We’ve already discussed some of these benefits, but there are plenty more.

  • Meditation can reduce stress and anxiety. Many people find that when they start meditating, their overall stress levels decrease and the quality of their life improves as a result.
  • Meditation can improve your health by lowering blood pressure, reducing inflammation and helping you relax after a stressful day at work or school.
  • You will also likely notice an improvement in your relationships with others when you spend more time meditating—you’ll be happier, calmer and more relaxed!


We hope that you’re inspired to start a regular meditation practice and experience the benefits of this ancient practice. It can be difficult at first, but just like anything else, with practice it will become easier. If you find yourself struggling with any of the steps in this blog post or want more guidance on how to get started with Zen meditation, feel free to reach out! We’d love to help you—just send us an email or give us a call.

Leave a Reply