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A serene, dignified grayscale illustration of the Buddha meditating on a lotus pedestal.

Inhale

The breath flows from the nose to the belly.

  1. Inhale4 sec
  2. Hold4 sec
  3. Exhale4 sec
  4. Rest4 sec
Slow down, then explore

A quiet mind, a firm foundation.

A quiet space to read, understand and return to yourself. Explore meditation through four foundations: ethics, merit, qigong and meditation technique.

Explore the four foundationsAbout Zenbox

A free, non-profit space.

Ink wash painting of limestone mountains emerging through morning mist.

Four foundations of meditation

Cultivating a kind heart, doing good, training the body, and then learning to meditate. Four foundations that support practice in everyday life.

Grayscale illustration of hands sharing a bowl of water beside a window, suggesting care and kindness.

Ethics

From how we think to how we live.

Begin with what is close at hand: gratitude, humility, kindness and self-reflection. Ethics grows through our thoughts, our words and the way we treat one another.

Loving-kindness, gratitude and humility.

Read the articles on Ethics
Grayscale illustration of two hands pressing soil around a young sapling in a garden.

Merit

Sowing goodness through action.

Timely help, an act for someone else, a quiet contribution. Explore good deeds, cause and effect, and the meaning of what we choose to do each day.

Good deeds, cause and effect, and service.

Read the articles on Merit
Grayscale illustration of a person seen from behind, practising qigong among bamboo and misty mountains.

Qigong

Care for the body. Listen to the breath.

Explore how to settle the body, regulate the breath and train through still and moving qigong. Each movement offers a moment to return attention to the body, slowly and mindfully.

Settling the body, still qigong and moving qigong.

Read the articles on Qigong
Black-and-white ink painting of a figure sitting in meditation under a full moon, with sparse brush strokes and plenty of empty space.

Meditation technique

From the breath to awareness.

Learn how to sit, breathe and focus the mind: from mindfulness and observing the breath to the obstacles commonly encountered in seated meditation. Each step is small enough to begin today.

Breath, mindfulness and concentration.

Read the articles on Meditation technique

The articles are being prepared.

Articles will be published gradually under these four foundations, each with an ink illustration and its source for further reading.

A little stillness, every day.

Zenbox is a place to read and learn about meditation, for anyone wishing to slow down, understand more deeply and practise through small everyday acts.

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