The following is a copy of an email I sent to my Uncle Dave Wolverton as he is doing research into getting into the Zone while writing. These were some of my suggestions:
I have been teaching Zen meditation, Yoga, and Tai Chi Chuan for eight years, I have been practicing for ten. And I have found that a good meditation indeed helps to find your zone.
A simple one anyone can do is to sit still, spine straight, on a chair or on the floor. Then breathe correctly. To breathe correctly, make sure to breathe with the belly (employing the diaphragm)and not the chest. The diaphragm is meant to expand and contract, the chest is meant to protect organs.
Next, when you breathe in think the number "1" to yourself. Don't drag the number through your mind with the whole inhale, just at the start of the inhale.
Then hold the breath for a moment.
Now let the breath out slowly and controlled. When you exhale, count "2" in your mind. Again only at the start of the air movement, not through the whole exhale.
Hold the breath out for a moment.
Breathe in again and count "3" in your mind.
And so-forth.
The purpose of this meditation, called "Counting the Breath" is to silence the inner voice. This is usually a negative voice that prattles on and on inside our heads giving a running narrative to everything we do. This voice usually tears us down and calls us names. It tells us how stupid we are and that we will never accomplish what we're after. Counting each part of the breath, gives the mind something on which to focus. Once focused the inner voice silences.
If, during the process of this meditation, you find that the inner voice starts talking again, and you start saying anything more than a syllable to yourself, you need to start back over again at "1" on the counting of the breath.
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Additionally, if you do a small workout of yoga or tai chi before you write, this gets the blood flowing through the body and improves your ability to think and concentrate.
