What separates us from the Japanese Samurai Warriors of the past? The Samurai approached each day as if it were their last. They thought about death often and consequently lived each day with a heightened sense of awareness. They treated people with the utmost respect. If you knew that today was your last, would you initiate arguments with your brother or wife? If you only had 24 hours to live, would you spend your time watching television for hours? Would you complete a task by doing the minimal about of work or would you focus on maximum output to accomplish your goal—to be remembered for contributing something significant? Would you complete a poem, finish a painting, hug your child tightly, say you love them, feel true compassion and maybe help a friend in need.

For me, this philosophy of living as if you were dying doesn’t instill fear but rather an appreciation for each moment as if that moment is your last. In the introduction to The Book of the Five Rings the author discusses how the book is a chronicle of the thoughts and concerns of warriors, and how warriors were able to overcome the “ego” through Zen meditation and a high level of discipline and perseverance. Through Zen meditation, the warriors were only concerned with the elimination of fear, and how to engage in life in a straightforward and unwavering manner.

Facing Fears

It is not until we are able to face our fears with courage and honesty that we will learn to understand what it really means to live right now. It is at this moment that we feel a deep satisfaction and appreciation for the people in our lives and what we see, hear, smell, feel and taste in the moment. We feel a deeper level of compassion for the world and are thankful for life—and we learn to live life by developing a level of faith that helps us to stay focused on the moment and to gradually let go of our “what-if” worry patterns. If the future hasn’t arrived yet and we can’t predict the outcome, then why are we preoccupied with imagining the worst case scenario? We should enjoy the quality of life by focusing on what we have in the present.

Mediation Techniques for Beginners

The practice of Zen includes calming the mind, so thoughts of the past and future do not deprive us of the true-life experience in the here and now. “Some people criticize Zen practice because it is very strict. They say it is too much to pay careful attention to each form.”

Zen is a practice that focuses on living in the present. There are many books written about the art of Zen. All of them have one common theme, which is to completely engross yourself in the activity that you are doing in that moment with focus and a heightened awareness. When we let our minds remain in the moment, we realize there are treasures to be found and an inner peace that feels very natural. We pay attention to details and are better at recalling information, names, dates, and anything that triggers our senses.

One of the best exercises for helping our minds to relax and stay focused on the moment is by learning to meditate. By taking some quiet time every day to relax and practice rhythmic breathing, we learn to trust our natural pulse in harmony with the universe. “In the same way that a river keeps itself clean by staying in motion, let negative thoughts and emotions flow away as quickly as they come.”

Beginners Meditation Tip1: Allow yourself to take 3-5 minutes in the morning before starting your day. Find a quiet comfortable place and sit in a relaxed posture, preferably on a pad or pillow with legs crossed, back straight and hands on top of your knees facing upward. Inhale slowly, allow your breath to fill the lungs and allow your abdomen to expand—like a baby breaths. Hold the breath for a count of three, and then exhale slowly for a count of 10-12 seconds. Repeat this breath three times, while paying attention to the energy flowing through your body. Try to focus on just only your breath. If thoughts come to mind, release them and remain focused on the breath. If you feel anger, negativity or anxiety, then take in a breath and exhale the negativity. I like to think of bright spiritual light when I inhale and imagine when I exhale that I’m letting go negative black energy—like burnt coal or soot.

This is a great way to learn how to meditate consistently, which helps lead to a deeper meditation experience over time.