How to Practice Zazen

Zazen is the central sitting meditation in Zen Buddhism. One "just sits," in formless meditation. Turning deeply within, one finds the source of love and wisdom. Zazen is supremely centered in the present moment and offers a practical way to achieve peace of mind. Zazen is a practice that is taught by a Zen master.

Things You'll Need

• Zen teacher
• Quiet, clean place to sit
• Zabuton (Mat)
• Zafu (Sitting pillow)

Instructions

Zazen: Just Sit

1. 

   Create a clean, undisturbed place for sitting meditation. Set up a shrine to Manjushri Bodhisattva or a likeness of the Buddha or a bodhisattva. Flowers and incense should adorn the altar.

2. 

   Practice Zazen when you are rested and not overly hungry or too full. Moderation is a central Buddhist tenet. Approach your sitting mat refreshed and clean. Wear simple, comfortable, cotton clothing.

3. 

   Place your mat facing a wall, with a zafu placed on the mat. Sit with the bottom of the spine against the center of the zafu. Cross your legs, resting them on the mat.

4. 

   Sit in either full-lotus or half-lotus position. In full-lotus, each ankle rests upon the opposite thigh. In half-lotus, one leg is crossed beneath the other, with the other leg and ankle resting on top of the other.

5. 

   Rest the weight of both legs on your mat. Straighten the lower back and spine, draw in chin and stretch your neck. Align your nose with your navel and relax your shoulders and stomach. Do not lose your posture.

6. 

   Place your hands in the appropriate mudra (hand position). Still in Lotus position, place palm up of right hand on left foot, with left palm facing up on right foot or left knee, depending on full- or half-lotus position. Thumbs tips are touching. Hold hands before the navel, arms relaxed a bit outward.

7. 

   Close your mouth and rest your tongue on the roof of your mouth. Gaze slightly downward, eyes half-open. Focus on nothing.

8. 

   Breathe through the nose. Exhale from abdomen and inhale.

9. 

   Sway your torso from side to side without moving your hips. Palms are upward and resting on each knee. Repeat a few times and return to still sitting position.

10. 

    Concentrate on no-thing. When thoughts arise, allow them to come and go. Do not resist. Simply return to breathing and sitting.

11. 

    Finish with a bow (gassho), palms upward resting on your thighs and sway from small moves to larger. Breathe deeply, unfold legs and rise slowly. Be aware if your legs have fallen asleep. Arise with care.

Resources

• Zazen Instructions
• Why Sit/
• Zen Mountain Monastery Zazen Instructions