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FILE: docs/getting-started/welcome.md

title: "Welcome to Zen Practice" summary: "Your introduction to the transformative journey of Zen meditation and mindful living." tags: [meta:overview, theme:welcome, skill:preparation]

Welcome to Your Zen Practice Journey 🌸

Welcome, and thank you for choosing to explore the profound simplicity of Zen practice. Whether you're completely new to meditation or returning to practice after time away, this moment marks the beginning of a transformative journey that has been walked by countless practitioners for over 1,500 years.

🌱 What is Zen Practice?

Zen (禅, from Sanskrit dhyāna meaning "meditation") is a school of Buddhism that emphasizes direct experience and present-moment awareness. At its heart, Zen practice is beautifully simple:

  • Sitting meditation (zazen - "just sitting")
  • Walking meditation (kinhin - mindful movement)
  • Mindful daily activities - bringing awareness to ordinary tasks
  • Ethical living - compassion and wisdom in action

The Way of Zen

"Do not seek to follow in the footsteps of the wise. Seek what they sought." - Matsuo Bashō

:compass: Your Journey Ahead

This 90-day plan is structured as a gentle, progressive journey:

Phase 1: Foundation (Days 1-7) 🌿

You'll learn proper posture, basic breathing, and establish a daily rhythm. We start with just 5-10 minutes to build confidence and consistency.

Phase 2: Stabilization (Days 8-21) 🌳

Practice time increases to 12-15 minutes as you develop concentration and introduce walking meditation.

Phase 3: Deepening (Days 22-45) 🌲

Extended sitting (18-22 minutes) with introduction to traditional elements like chanting and bowing.

Phase 4: Integration (Days 46-60) ⛰️

Flexible scheduling and mindful daily activities help you integrate practice into real life.

Phase 5: Expansion (Days 61-90) 🌊

Advanced techniques, personal adaptation, and building resilience for lifelong practice.

❤️ What to Expect

The Benefits (Potential, Not Promised)

Regular Zen practice may help you experience:

  • Increased calm and emotional stability
  • Improved focus and mental clarity
  • Greater self-awareness and insight
  • Enhanced compassion for yourself and others
  • Reduced reactivity to stress and difficulty
  • Deeper appreciation for simple moments

Important Reminder

These are potential benefits observed by many practitioners. Zen practice is not therapy, medical treatment, or a cure for psychological or physical conditions. Individual experiences vary greatly.

The Challenges (Also Normal)

You'll likely encounter:

  • Restlessness and physical discomfort
  • Mental chatter and wandering thoughts
  • Resistance to sitting still
  • Doubt about whether you're "doing it right"
  • Inconsistency in daily practice

The Secret

These challenges are the practice. Working with restlessness, thoughts, and resistance with gentle persistence is exactly what develops wisdom and patience.

🏗️ How This Plan Works

Daily Structure

Each day includes:

  1. Clear intention and motivation
  2. Step-by-step practice instructions
  3. Technique refinement focus
  4. Cultural insight (respectfully shared)
  5. Mindful daily activity application
  6. Simple tracking metrics
  7. Troubleshooting guidance

Flexibility Built In

This plan adapts to your life:

  • Missed days? No problem - gentle return guidance provided
  • Too challenging? Scale back duration or intensity
  • Too easy? Optional expansions available
  • Life changes? Adaptation strategies throughout

🙏 Cultural Respect & Context

This plan draws from the wisdom of Japanese Zen traditions while being adapted for contemporary secular practice. We honor:

  • Traditional teachings from Sōtō, Rinzai, and Ōbaku schools
  • Japanese terminology (explained clearly in English)
  • Ethical foundations of compassion and wisdom
  • Historical context and cultural origins

Secular Adaptation

This plan provides meditation instruction, not religious teaching. You can practice regardless of your spiritual beliefs or lack thereof. Traditional temple practice involves additional ritual, study, and community elements not covered here.

:safety_vest: Before You Begin

Essential Reading:

Quick Setup:

  1. Choose your practice space - quiet, minimal distractions
  2. Select practice time - same time daily helps build habit
  3. Gather simple supplies - cushion or chair, timer
  4. Set realistic expectations - consistency over perfection

▶️ Ready to Begin?

Take a moment to set your intention for this journey. What draws you to Zen practice? What do you hope to cultivate? There are no wrong answers - simply honest reflection.

When you're ready, proceed to Day 1 to begin your practice, or continue reading about Safety & Wellbeing if you haven't already.

Remember: every master was once a beginner. Every expert was once completely lost. Your willingness to begin is already a profound step on the path.

Welcome to the practice. Welcome home to this moment.

May your practice bring peace to yourself and benefit to all beings.