Zazen Basic Instructions
The word “Zen” means meditation. “Za-zen” mean seated meditation.
Below are instructions on how to sit in Zazen.
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Upright posture, alert but relaxed. Posture is important. Find a stable posture where you can be comfortable, relaxed, 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. Find a posture that works for you. Use a pillow or other props if needed. Remember to take a few deep breaths to start.
Place your hands in your lap one hand clasping the other, or on your knees. Or 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.
Keep your eyes soft. Your eyelids neither fully opened nor closed. A soft gaze downward but keep your head upright. Keep your lips and teeth closed with the tip of the tongue touching the back of the upper teeth. Relax. Take three deep breaths to start, to relax and calm the body, then resume natural breathing.
Pay attention to your breath. This will help you be present to the moment. Instructions: Start by being fully aware of each breath on the inhale and exhale as the air enters and leaves the body. Pay attention to how it moves into the body, sensing the chest rising naturally, and exhaling naturally. Feel the breath in your whole body, all your senses and organs participating. Breathe naturally but smoothly, smoothing out any rough edges, like an oval. Smooth inhalation and exhalation. Discover each breath as unique. Experience your body and breath in calm stillness, unified and in harmony. What does it feel like? There is no wrong way to experience breath—just paying attention is the practice. When you find your attention elsewhere, gently return to attention to breathing. As you practice more, start to expand your sense of harmony with sounds, light, the room, others, the world outside. Practice can be expanded continually with the breath.
If you have trouble concentrating, count your breaths 1-10. After a gentle inhale, exhale with a silent reciting of “one” as the breath slowly exits the nose. Inhale and 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. You may also use words silently: “In” on the inhale and “Out” on the exhale. You may use the words “deep” “slow” “calm and ease” or “rest. “ Speak to a teacher for more instruction.
No judging/be at ease/relax —It is important to relax and enjoy the time for your self. It’s most important not to judge or think you are doing it wrong. When you get lost in thoughts, bring back attention to your breath and posture, and start again until the bell rings. After a while, your attention may drop off into spacious awareness. Rest there. When your mind wanders or you start thinking or planning, simply notice and return to your practice of breath, or open awareness. Over time, you strengthen the ability to focus.
Mindfulness. Find presence in daily life. Pay attention to your movements, thoughts, and breath when waking up, eating, moving, speaking. Simply stop and take 3 deep breaths any time you need to slow down. This is also Zen practice.
Practice daily. Use an app or timer. Find a time uninterrupted and a place to regularly sit. Start with 10 minutes and build up to 20 or 30 minutes. Let the practice unfold for you.
Speak to a Teacher for any questions, or for encouragement.
Try practicing with a group.
You may enjoy this instructional Video from Roshi Ellen Birx at New River Zen, an affiliated group of Joyful Mind Zen Community