What is Zazen?
Many forms of meditation allow us to cultivate intimate relationships with innate stillness and peace. One such form, Zazen, has both outward and inward instructions on engaging our awareness in the immediate, uninterpreted experience of the present moment. Zazen is rooted in being consciously awake and aware of the feel of the presence of Now, while letting go and experiencing our present-moment awareness without thought or a story line. That level of presence is profoundly married with more intimate and poignant teachings. Zazen most often includes a focused and repetitive aspect brought to specific practices, such as counting our breaths, which is one of many ways to experience our attention on the moment’s presence and builds powers of concentration and a greater sense of community.
Benefits of Zazen
Recently, much attention has been paid to the many practical benefits of a variety of meditation forms and practices. Zen reduces stress, lowers blood pressure, and is effective in working with depression, anxiety, and anger. These are all good reasons to meditate, but ultimately, Buddhists practice Zazen and other meditations to realize what Buddhism calls our true nature, which is beyond self-identity, with its inbred, self-imposed limitations. From a Buddhist perspective, our main problem is attachment to our deluded idea of who we imagine we are, and what we need to do to maintain this delusion.
To make real clear progress in zazen, we must genuinely commit to practice. We may not immediately recognize dramatic changes in our lives, but that’s okay. One aspect of relating to our mindful practice is to approach it with a balance of effort and patience. To discover what lies beyond our notions of self, we must engage in our own dynamic personal practice, rooted in, and about Clarity and Presence! Books and articles, however well-written, are no substitute for direct experience.
How to Mindfully Practice Zazen
I found it wise for me to sit first thing in the morning, starting with ten minutes daily for the first week. As your practice develops, gradually work up to 20-30 minutes daily. Here are some simple instructions to get you started.
Space
Find a quiet space to sit. It helps to create an uncluttered space, free of distractions. Working to create an outwardly apparent, calm space reflects on our care for our practice and supports our zazen’s inner and outer aspects. A (soft mat) and zen (cushion) support upright sitting.
Posture
Give careful attention to your body and its posture. If you are starting with Zen Meditation, try several ways of sitting to find one that’s comfortable for you. There are several options. Sit with both legs crossed so each leg rests on the opposite thigh (full lotus); sit with one leg resting over the opposite calf (half lotus); sit on your knees with your legs folded under you, straddling a cushion like a saddle; sit on a low bench with your legs tucked under the bench; or sit in a straight-back chair. Rely on your feel for what works best for you.
Comfort
The sitting position that works best for you depends on your flexibility. Stretching before each sitting will help alleviate lingering tightness and discomfort. As your meditation practice evolves, any initial pain you may experience will become less of an issue. Though there may be some discomfort as the limbs stretch in unfamiliar ways, gradually the body gratefully and mindfully adjusts.
Attention
Whatever position you mindfully choose, your back and head should be erect. Your ears should align with your shoulders, and your chin should be slightly tucked in. Sit quietly with your eyes open and unfocused. Lower your gaze to a 45-degree angle. Bring your attention to your breathing. First, inhale and exhale through your mouth while rocking right to left three times. Bring your hands together, forming a zazen mudra (your left hand rests on your right hand with your palms facing up and the tips of your thumbs just touching). Relax into the FEEL of openness.
Breath
Now, you are ready to concentrate on your breath. Focus on the inhale and count one, then focus on the exhale and count two. Inhale again, counting three, and exhale again, counting four. The goal is to get to a count of ten without thoughts crossing your mind. If thoughts come up, start over at one. Breathe through your nose in a natural, unforced rhythm. I really like to shift my awareness to the feel of stillness and focused awareness.
Thought
Refrain from trying to stop “your” thinking—let it stop (run out of gas) on its own. (Check that out for yourself) -When a thought comes into mind, let it come in, and allow and accept it – (observe it keep on moving out of consciousness. “Your” mind will begin to calm down and refocus on the present moment. Welcome it! I like to bow to its delightful and accepting flow…
Nothing comes from outside the mind. The mind includes everything; this is the proper understanding of the mind. Your mind follows your breathing. While you are following the breath, drop the notion of “I am breathing.” No mind, nobody—be aware of the movement of thought and the flow of the loving essence of a relaxed and tranquil flow of breath which includes a tranquil, freed from negative stress or emotions that accompany most dissident thoughts, and the free and mindless flow of the relaxed and tranquil flow of breathe, which includes a tranquil presence of breathing. Drop the ideas of time and space, body and mind, and just “be” sitting.
Allow life’s moments to come to you. Right here and now, not later and over there.” I would be honored to teach you in a group setting or one-on-one via Zoom, etc.
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