Sit During Zen Meditation
Zen is a school of Buddhism that focuses on seated meditation (Do Zazen) in order to see directly into the nature of reality. Zazen is an easy technique to learn, but can take a lifetime to master. You will need only a traditional zafu (thick cushion) and zabuton, or perhaps just a folded blanket to sit on, and a quiet place where you won't be disturbed. Nothing else except a calm mind.
Steps
- Stretch. If you have trouble staying still for long periods of time, do some stretches before meditating.
- Sit on the forward half of your zafu (the black, round cushion).
- Arrange your legs - full lotus, half lotus, Burmese, kneeling or chair; choose the position you can sustain most comfortably and with stability.
- Centre your spine by swaying in decreasing arcs.
- Straighten and extend your spine and align your head (by "pushing up to the ceiling" and then relaxing). Origin of thrust is at the base of the spine. Belly and buttocks both protrude slightly.
- Head - should not tilt forward or lean to either side.
Ears - should be parallel with shoulders.
Tip of Nose - centred over navel.
Chin - tucked in slightly. - Eyes - neither fully opened nor fully closed, lowered to 45° angle; unfocused, "gazing" at the direction on the floor 3-4 feet (about 1 metre) in front. If you are closer than that to a wall, then "look through it," at where the floor would be. Thus, blinking is minimized.
- Mouth - lips and teeth closed; place the tip of the tongue against the roof of the mouth, and evacuate the air so there is a slight vacuum. This inhibits salivation.
- Hands - "cosmic" mudra:
right - palm up, "blade" against lower belly
left - on top of right, middle knuckles overlap
thumb - tips lightly touch, forming an oval - Make sure your whole body is arranged the way you want it before beginning zazen.
- Keep as still as possible during zazen.
- When you finish zazen, remain quiet and calm initially and move only slowly out of the posture.
Tips
- To begin with, sitting for about 10 to 15 minutes is fine. Later, you may want to extend this to around 30 minutes - many regular groups will do multiple sessions of about this length, perhaps interspersed with walking meditation
- While sometimes zazen can be physically uncomfortable, don't force yourself and allow yourself to be injured.
- Sitting with a group can be a great help - find a Zen group near you - Google is your friend! Beginners are usually warmly welcomed.
Warnings
- Rarely, meditation can 'open' one to previously repressed thoughts or desires. If you get distressed, consider finding a Zen teacher or seeking psychological help.
- While sometimes zazen can be physically uncomfortable, don't force yourself and allow yourself to be injured.
Things You'll Need
- Zafu (traditional Japanese meditation cushion) - alternatively, any thick stable cushion, or even a folded blanket.
- Zabuton (traditional mat, about 3 foot squared) if needed to cushion a hard surface
