Mindfulness Practices

Full Attention The guided mindfulness meditation in the Zen tradition especially seeks to facilitate the practice of full attention in everyday activities. The exercises are light and structured in a way that anyone can perform them without being an expert.

Listen to and try to follow each of the proposed exercises. If you need more explanation, you can find it in the book: Mindfulness zen, la consciencia del ahora. Ediciones invisibles, barcelona, 2018, by Lluís Nansen Salas, the teacher and director of the Zen Kannon Meditation Center in Barcelona.

The exercises are simple and easy to follow; with the support of the book, you can better understand and contextualize this practice. However, we also know that it is difficult to sustain the practice on your own because many thoughts arise, we receive many stimuli from the environment, and maintaining the practice is no longer so easy, especially when we are alone.

Group practice—being accompanied by other practitioners like us and a qualified teacher who guides us—makes mindfulness much easier. At the same time, it will help us understand how to integrate it into our daily life.

Podcast (Spanish version)

Atención plena en la respiración

Meditación caminando

Meditación escáner corporal

Meditación sentados en zafú

Meditación sentados en silla

Meditación sonidos

Meditación en el acto de comer

Meditación consciencia sin limites

Body Scan Guided Mindfulness Meditation

The body scan is a guided meditation in which we focus on every part of our body, from the feet to the head, feeling the physical sensations in each area.

This practice helps us connect with our body. It allows us to notice any tension or discomfort that may be present. It also teaches us to relax and release those tensions.

By paying attention to physical sensations, we can live in the present moment. We set aside worries and distracting thoughts. We simply become aware of our body and breath. This practice helps us cultivate mindfulness, stay in touch with our inner self, and live more consciously and fully.

The body scan helps us identify areas of tension in our body, so that we can relax and breathe consciously to release those tensions.

Practicing the body scan frequently improves our physical and emotional health. It also reduces stress and anxiety, making us feel better and more balanced in life.

It is a mindfulness practice that can help us relax before going to sleep, and one in which we can easily guide others. Even if they are ill and lying in bed, we can guide them through this exercise in a soft voice. They will undoubtedly be grateful for it.

Walking Meditation

Walking meditation is a practice that involves paying full attention to each step we take, synchronizing them with our breath. By doing so, we increase our presence in the present moment and are able to enjoy the walk much more, connecting with our surroundings in a deeper way.

This mindfulness practice is ideal for incorporating into our daily routine, as it helps us regain serenity during moments of intense emotions or stress. By walking mindfully, we can release accumulated tension in both body and mind, allowing us to find a state of inner calm and balance.

Furthermore, guided walking meditation gives us the opportunity to connect with nature and the world around us, observing details that often go unnoticed in our everyday lives. It invites us to be more aware of every step we take, every sensation we experience, and every thought that arises in our mind.

In summary, walking meditation is a powerful practice that helps us cultivate mindfulness, serenity, and well-being in our day-to-day life. It is a simple and effective way to care for our mental and emotional health and to fully enjoy every moment we live. It can generally be incorporated, for example, into our daily commutes, and we will soon notice its mindfulness effects.

Guided Mindfulness Meditation While Sitting in a Chair

Guided mindfulness meditation while sitting in a chair is a practice that can be done at any time and in any place—whether at home, at work, or in any other setting. To begin, it is important to find a comfortable chair where you can sit with your back straight and your feet on the floor.

Once you are seated comfortably, gently close your eyes and start paying attention to your breath. Observe how the air enters and leaves your body without trying to control it, simply letting it flow naturally with deep breaths.

As you focus on your breath, it is normal for your mind to start to wander. When that happens, just acknowledge the thoughts that arise and then return your attention to your breath. Do not judge yourself for having thoughts and emotions—simply observe them and let them pass. This is practicing mindfulness. It is not a breathing exercise; just observe.

Practicing guided meditation while sitting in a chair can help reduce stress, improve concentration, and enhance your overall sense of well-being. Dedicate a few minutes each day to this practice, and you will notice the benefits of mindful awareness in your daily life.

Mindfulness Practice: Listening to the Sounds Around You

Mindfulness meditation is a type of meditation that involves paying full attention to the present moment, being aware of bodily sensations without judging or analyzing the thoughts that arise in the mind. One of the most common practices in this technique is guided meditation focused on listening to the sounds in your surroundings.

To carry out this meditation, it is important to find a quiet place where there are no distractions. Sit in a comfortable position, close your eyes, and begin to pay attention to the sounds that surround you. It might be the singing of birds, the murmur of the wind, the noise of cars on the street, or any other sound that reaches your ears.

It is important not to judge or label the sounds as good or bad; simply observe them with full attention. If your mind gets distracted by thoughts, gently bring your attention back to the sounds around you.

This mindfulness practice helps you be more present in the current moment, reduce stress and anxiety, and improve your capacity for concentration and focus. It is a powerful tool for cultivating calm and serenity amid the daily hustle and bustle.

Guided Mindfulness meditation Practice While Eating

Mindfulness practice while eating involves paying full attention to each bite, the sensations in your body, and the thoughts that arise during the meal.

Before you begin eating, it is important to take a few minutes to connect with your body and the present moment. This step is key to successfully carrying out the practice.

Once you are seated at the table, focus your attention on the food by observing its color, texture, and aroma. As you take your first bite, savor it slowly—paying attention to every flavor and sensation you experience in your mouth. It is important to chew slowly and enjoy each bite without distractions such as your mobile phone or television.

During the meal, it is normal for your mind to wander and for thoughts related to work, family, or other concerns to appear. In those moments, simply acknowledge those thoughts and redirect your attention back to the food and the sensations in your body. Practicing mindfulness while eating helps you enjoy your food more, be aware of what you are eating, and regulate your eating habits in a healthy way. You can start practicing now!

Do you want to join a Zen mindfulness practice circle?

The Zen mindfulness practice circle meets periodically, either in person or via Zoom, to share about the practice under the supervision of Master Lluís Nansen. To participate in a practice group, you must be a member of Zen Kannon and have completed the Zen Mindfulness Practice of Attention course.