How can you practice zen

5 practical Zen exercises in everyday life


You can also do these Zen exercises during a stressful work day (and especially on stressful days you should incorporate them, because that's when you need them most):


1) Zazen breathing exercise

The center of the Zen exercises is the so-called zazen, which describes a sitting meditation. This should be done daily to calm your mind and silence your thoughts, but also to relax and strengthen your body at the same time. In an upright sitting position you have nothing else to do than concentrate on yourself in silence and with absolute mindfulness. For example, you can focus on your breath or watch your heartbeat.

How long you practice zazen depends on you and your individual progress. We recommend about 20 to 40 minutes a day; however, you can try shorter sessions to start with.


2) Your personal tea ceremony

This exercise also has something to do with silence and mindfulness. Perhaps you're one of those people who likes to brew fresh tea in the morning or in the office. The time that the water in the kettle needs to get to the boil can be ideally used as a little break. By focusing on the device and the sounds associated with it, you block out everything else and calm your mind.

Even if this Zen practice only takes a few minutes, it is very effective - provided that you really don't get distracted during these moments. Looking out of the window or on the cell phone is absolutely taboo!


3) Grounding in everyday life

You can do this exercise anywhere: driving a car, in the office or while waiting for the bus. Sometimes it can be important in everyday life to ground yourself in between and divert tensions into the earth. In doing so, you concentrate on your feet and concentrate on the perception of the earth / the soil under the soles of your feet. Each time you exhale, you shift your weight onto the balls of your feet, creating a barely noticeable pendulum movement. You can close your eyes to do this, but you don't have to. In this way you can quickly come into your center and into the here and now - that is lived mindfulness.


4) Discharge negative energy

Stress, conflicts and personal problems can make everyday life difficult and create an imbalance that can also affect health. Often we also pick up negative energies from our fellow human beings. However, you can quickly derive these with a simple Zen exercise so that they cannot pass over to you at all. As a first step, you have to perceive and acknowledge the anger of your counterpart. Take it in with a deep breath and release it directly back into the earth when you exhale. You imagine that the negativity is rolling off you. So you can stay in your center, even when things get stressful around you.


5) visualization exercises

Even if visualization is not part of every Zen movement, it is used very often. In this technique, you envision something that doesn't (yet) exist or that you don't (yet) have. For example, this is how you can imagine love when there is a conflict situation, or health when you feel sick. It is particularly important that you imagine what you want as vividly and in as much detail as possible and that you can feel the achievement of your goal.



Hey ho! My name is Oliver - I've been addicted to meditation for some time. After stays in monasteries, conversations with monks in the most meditative countries in the world and the theoretical occupation with meditation, I started this site to bring more people closer to the wonderful world of meditation. In addition to meditation, I especially love photography, traveling and the many opportunities to enjoy life.

zen exercises