How to Meditate
Zazen
Zazen is a Japanese term meaning “seating meditation”. Zazen can take on two different forms such as mindfulness meditation and just sitting. The concentration necessary for mindfulness meditation is often considered to be basic but not limited to just beginners. It is also a gateway that eventually leads to Shikantaza. Depending on what is appropriate in the moment, practitioners may find themselves moving from one form to the other, either consciously or with ease.
Mindfulness Meditation
When we engage in mindfulness meditation, we can either be sitting on our cushion, in a chair, or walking. Mindfulness is characterized by an awareness of thoughts, emotions, sensations, and perceptions without actively engaging in the process of continuing them. Mindfulness practice in the Zen tradition is emphasized by the awareness of breathing and posture. By focusing on the breath, a deeper awareness can be experienced.
Mindfulness in Zen practice, whether it occurs during zazen or while engaged in activity, is not passive observation but an active engagement with the present moment. It involves a willingness to fully participate in the unfolding of each experience, embracing it with acceptance and openness. By engaging in mindfulness, practitioners develop an intimate connection with their immediate experience and a deep appreciation for the beauty of each moment. Through mindfulness, practitioners can cultivate a profound sense of presence, clarity, and compassionate engagement with the world.
Shikantaza (Just Sitting Meditation)
Shikantaza, translated as "just sitting" or "only sitting," is a meditation practice that is central to the Soto Zen tradition. Shikantaza emphasizes the practice of just sitting without any particular focus or goal. It involves being present and aware of one's thoughts and surroundings without getting entangled by or trying to change them. It is not about getting somewhere, or doing something. Instead, Shikantaza is considered to be a form of non-dualistic meditation where the practitioner experiences a sense of union within their experience of life.
In Shikantaza, the practitioner neither actively engages nor suppresses thoughts, emotions, or sensations that arise. Instead, they cultivate a non-judgmental and inclusive awareness that allows everything to come and go freely, without grasping or aversion. This practice of non-grasping observation enables the mind to settle naturally, revealing the inherent clarity within. It is an invitation to fully immerse oneself in the boundless and ever-changing flow of existence with complete acceptance.
Posture
Posture supports our meditation practice by deepening our breath and alertness. Steps to follow when practicing include:
Sit yourself on the forward third of your cushion or chair.
Tuck in your chin slightly and make sure your nose is aligned with your navel, and your ears are aligned with your shoulders.
Center your body by swaying several times from the hips.
Place your left hand, palm up, on the palm of your right hand.
Keep your eyes slightly open, looking downward at a 45 degree angle, and let your eyes drift out of focus.
Breath
While an upright posture supports the deepening of breath, having relaxed abdominal breathing maintains an upright posture:
Take a few deep slow breaths.
Swallow any saliva in your mouth.
Avoid tensing your jaws.
Place the tip of your tongue on the roof of your mouth just behind your front teeth.
Pay attention to the sensations of the breath entering and leaving your body.
Be aware of the movement of your lower abdomen.
As you inhale, notice it expand. As you exhale, notice it contracting.
Direct your attention to three inches below the navel, or onto the palm of your hand.
Observe the breath. Refrain from trying to control it.
