Basic Instructions for Zazen
(seated meditation)
“This ordinary everyday sitting is itself boundless joy”
“Trust everything to the posture of Zazen.”
~ Zen Master Eihei Dogen, 12c.
Find time to practice. Be willing to be still and present for a period of time, even if it’s 5 minutes. Trust that this practice will unfold for you.
Upright posture. Find a stable posture where you can be comfortable and upright. Sit with the whole body present and still in a chair or on a cushion or bench. Keep the spine upright, the top of the head and chest lifting up. Everyone’s body is different. We can help you find a posture that works for you. Use a pillow or other props if needed. Tuck your chin in slightly, keeping your head lifted and neck straight, not leaning forward, backwards, nor to the side. Remember to take a few deep breaths to relax.
Place your hands in your lap. Form a circle with your hands, with one palm up against the abdomen, and your other hand (palm up) resting on it, thumbs touching lightly, forming an oval. Or place your hands in your lap.
Keep your eyes softly opened with eyelids neither fully opened nor closed and “softly gazing” about 3-4 feet in front of you. Keep your lips and teeth closed with the tip of the tongue touching the back of the upper teeth. Relax.
Next: Pay attention to the breathing. Start by paying attention to breathing, fully aware of each breath entering and exiting the body. Paying attention to how it enters through the nose, sensing the chest rising naturally, and exhaling naturally. Paying attention to the pause between breaths. Experience your body and breath in calm stillness. What does it feel like?
Counting breaths practice. Beginners start Zen practice with counting breaths. After a gentle inhale, exhale and say to yourself “one” as the breath slowly exits the nose. Then exhale with “two” and so on until you reach “ten” and at the end, return to “one.” When one loses count or becomes distracted by thoughts, gently return to “one” and start again —without judgment. It’s most important not to judge or think you are doing it wrong. Be patient and practice kindness to yourself. Let each breath be full and complete from inhale to exhale, allow yourself to enjoy the next inhale. Relax. Let each breath rest in the full moment, fully aware. When you get lost in thoughts, allow attention to your breath to bring you back to the natural rhythm of the present moment.
When your mind wanders or you start thinking or planning, pause and return to your practice, your breath, with awareness. In Zazen, we focus on our experience of body, emotions and mind. Noticing what arises, and practice letting them pass gently away, dissolving. This can be difficult at first. After a few weeks, your mind does not run off as often or for as long. It is important to personally engage in “returning to practice,” as this is part of building concentration. After you are comfortable counting to ten with breath, you may move to breath awareness practice without counting. After some time working with a teacher, you may move to shikantaza which is spacious natural awareness practice, or Mu.
We slow down to see our mind. Practice just slowing down your body and movements. This alone will help you practice with ease and silence, presence and connectedness, and with alert attention. Over time, you just enjoy spending this time with yourself in awareness.
Practice daily with a vow. Vow to practice daily even if for 5 minutes at first. Get a timer or app. Build up to 25 or 30 minutes. This may take a year. Be patient. You are training yourself to be aware. And being kind to yourself. You may sit on a cushion or chair. Set an strong vow to practice; remember the reasons you came to Zen. Commit to sitting every day.
Speak to a Teacher for any questions, or just to receive encouragement or additional instruction as you continue with Zazen practice. Request to become a student.
Try practicing with a group.
Sitting postures: You may wish to watch this instructional video