Zen Meditation Guide (zazen) | Zen Buddhism
Posted: July 29, 2019 at 10:48 am
The practice of Zen meditation or Zazen is at the heart of the Zen Buddhist experience. Originally called Dhyana in India, Zen meditation is a very simple yet precise method of meditation, where the correct posture is imperative. The Room
Before starting your meditation, you need to find a quiet and peaceful place where you will not be disturbed. The room where you will practice in should not be too dark or too bright, too warm or too cold.
There are different ways that you can practice Zen meditation. Traditionally, only the full lotus position or the half lotus position is used. If you lack flexibility, it is also possible, yet least recommended, to practice Zazen kneeling or to sit on a chair.
Zazen is practiced sitting on a zafu, a thick and round cushion, in the full lotus (Kekkafuza in Japanese) or half-lotus position (Hankafuza in Japanese). The purpose of this cushion is to elevate the hips, thus forcing the knees to be firmly rooted to the floor. This way, your Zazen will be a lot more stable and also comfortable. Additionally, you need to have a zabuton, which is a rectangular mat that is placed under the zafu to cushion the knees and legs.
Ideally, its is recommended that you buy a zafu but, as a beginner, you can fold up a thick blanket to work as a zafu. Zafus are usually around 13-14 inches in diameter but can be found in a variety of sizes. You can also utilize a thick blanket as a homemade zabuton.
For the half-lotus position, put either foot on top of the opposite thigh, and place the other foot on the floor underneath the other thigh. For the full lotus position, put each foot on the opposite thigh with the line of the toes matching the outer line of the thighs. It is important to push the sky with the top of your head and to push the floor with your knees.
These postures might seem uncomfortable and unnatural for most beginners, but with practice, your legs and hips will become more flexible, your mind will relax, and you will find the posture to be quite comfortable.
If these postures are too uncomfortable, try sitting in seiza, the traditional kneeling position used in Japan for regular sitting in daily life. If that posture is also too uncomfortable, you can use a meditation bench. You can also sit on a chair without using the backrest.
The important point of this posture is to keep the body upright and well balanced; try not to lean in any direction, neither right nor left, neither forward nor backward.
Whatever the position you choose to adopt, make sure that your back and neck stay as straight as possible. Pull your chin in a little to erect the neck and try to push the sky with the top of your head. Do not be too tensed or too relaxed while you do this; try to find balance in your posture. Keep your mouth closed during zazen; your teeth should be together, and your tongue should be against the roof of your mouth just behind your teeth.
Traditionally in Zen, the eyes are kept open during meditation. This prevents the meditator from daydreaming or becoming drowsy. Without focusing on nothing in particular, direct your vision about one meter in front of you on the floor. Your eyes will naturally come to rest in a position that is half opened and half closed. When doing zazen in a soto dojo (meditation hall), the meditator sit facing a wall in order to avoid distracted by external movement. It is suggested to do the same at home.
The position of the hands during Zazen is the same for the full lotus, half lotus, seiza and chair positions. This hand position is called the Cosmic Mudra or Hokkaijoin in Japanese. First, put your left hand on the right one, and palms turned towards the sky. Now, make an oval by touching the tips of the thumbs together so that your thumbs touch each other and form a somewhat straight line. The tips of your thumbs should lightly touch each other. Both of your wrists should rest on your thighs; the edge of your hands should rest against your belly. Keep your shoulders relaxed.
There are two reasons for this hand position. First, shape of the hands harmonizes the condition of our minds. The meaning of the mudra is beyond duality. Secondly, if your mind is somewhere else when you sit, naturally the shape of this oval becomes distorted. This can be a signal for yourself that something is wrong with your meditation and for your teacher so that he can correct you.
If you're interested in creating a Zen Dojo at home, please read this article for more ideas and inspiration.
Zen breathing cannot be compared with any other, and it is a fundamental part of the Zazen practice. The correct breathing can only be achieved through the right posture. During Zazen, breathe quietly through the nose and keep the mouth closed.
Try to establish a calm, long and deep natural rhythm. You should focus on exhalation while inhalation is done naturally. Zen breathing and martial arts breathing are similar, and they can be compared to the mooing of a cow or the roaring of a tiger.
As with breathing, the mindset is essential in the practice of Zen meditation. The right state of mind emerges naturally from a deep concentration on the posture and breathing. During zazen, it is normal to have images, thoughts and emotions coming up to the surface, appearing from the unconscious mind. Do not pursue them or fight escape from them. The more you try to get rid of them, the more attention you give them, and the stronger they become. Try not to attach to them. Just let them go without judgement, like clouds in the sky.
So, as soon as you become aware that you are interacting or grasping on thoughts, immediately bring back your concentration to your posture and breathing; your mind will settle down naturally.
With experience, you will have less and less thoughts during Zazen, and your mind will come to rest more easily and more quickly.
As Zen master, Taisen Deshimaru said: By simply sitting, without looking for any goal or any personal benefit, if your posture, your breathing and your state of mind are in harmony, you will understand the true Zen; you will understand the Buddha's nature.
Now its time to start Zazen. To avoid distraction, it is recommended that you practice facing a wall, as you would do in a training hall (dojo) or a monastery. Place your zafu on your zabuton so that, once sitting, your body is about one meter away from the wall. If you are using a kneeling bench or a chair, also try to position yourself a meter away from the wall.
Once you have taken the position that is the most comfortable for you, take a few deep breath. Close your hands into a fist with your thumbs inside your fingers and the back of your hands on your knees, with the fingers up. Now, slowly balance your body from left to right three or four times.
Next, do gassho. Place your palms against each other as if in prayer, and bend forward a few seconds as a sign of respect for the Buddha and the Buddhas teaching or Dharma. Finally, place your hands in the Hokkaijoin position, and keep your back and neck straight (push the sky with the top of your head) and start Zazen. As a beginner, it is advised to practice for 15 to 30 minutes. A good way to keep track of timer during zazen at home, instead of checking time constantly, is to use a meditation timer on your phone. I would recommend two timer: Enso for iOS and Undo for Android.
Once you have finished Zazen, do gassho again. Remain sitting on the cushion calmly and quietly for a few moments; don't hurry to stand up. Try not to talk for a few minutes after completing Zazen.
*These images were respectfully taken from the highly recommended book "How to Practice Zazen" by Gudo Nishijima and Joe Langdon.
Learn more about Zazen (video): How to do Zazen?
If you're seeking to explore Zen or Buddhism more deeply, here is a list of my favourite Buddhist books that you can use to learn more about this ancient tradition.- Fuyu
More:
Zen Meditation Guide (zazen) | Zen Buddhism
- Zendesk staffer: 'It's nice to have options other than Epic' [Last Updated On: October 1st, 2014] [Originally Added On: October 1st, 2014]
- More happens over tea [Last Updated On: October 1st, 2014] [Originally Added On: October 1st, 2014]
- Music Review: Leonard Cohen - 'Popular Problems' [Last Updated On: October 1st, 2014] [Originally Added On: October 1st, 2014]
- Zen (Buddhism) -- Encyclopedia Britannica [Last Updated On: October 1st, 2014] [Originally Added On: October 1st, 2014]
- San Francisco to pay $15 million in fatal park hit-run [Last Updated On: October 1st, 2014] [Originally Added On: October 1st, 2014]
- Murakami meditates on disaster [Last Updated On: October 4th, 2014] [Originally Added On: October 4th, 2014]
- THE BODHIDHARMA ANTHOLOGY EARLIEST RECORDS OF ZEN BUDDHISM - Video [Last Updated On: October 9th, 2014] [Originally Added On: October 9th, 2014]
- Rudy N. Colao [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Alan Watts - The Goose in the Bottle - Video [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Cuban poet Omar Perez to share his work Tuesday in Tuscaloosa [Last Updated On: October 20th, 2014] [Originally Added On: October 20th, 2014]
- Quotes About Zen Buddhism (28 quotes) - Goodreads [Last Updated On: October 21st, 2014] [Originally Added On: October 21st, 2014]
- Zen Garland A Community and Order for Zen Practice ... [Last Updated On: October 21st, 2014] [Originally Added On: October 21st, 2014]
- ZEN BUDDHISM | What is Zen Buddhism? What is Zen meditation? [Last Updated On: October 21st, 2014] [Originally Added On: October 21st, 2014]
- Frequently Asked Questions from alt.zen - ibiblio [Last Updated On: October 27th, 2014] [Originally Added On: October 27th, 2014]
- Jerry Brown in the 21st Century [Last Updated On: October 30th, 2014] [Originally Added On: October 30th, 2014]
- Japanese Zen Buddhism and the Impossible Painting - Video [Last Updated On: October 30th, 2014] [Originally Added On: October 30th, 2014]
- Zen Buddhism on Meditation Movi - Video [Last Updated On: October 31st, 2014] [Originally Added On: October 31st, 2014]
- Experience Buddhist practice in Johnson City [Last Updated On: November 3rd, 2014] [Originally Added On: November 3rd, 2014]
- Humans, Nature and Philosophy - Video [Last Updated On: November 7th, 2014] [Originally Added On: November 7th, 2014]
- Dr. Walter Martin - Kingdom of the Cults Part 7/7 - Zen Buddhism, Meher Baba, and Hare Krish - Video [Last Updated On: November 8th, 2014] [Originally Added On: November 8th, 2014]
- Ryugen Watanabe Osho Part 3 Zen Buddhism Personal Questions Kar - Video [Last Updated On: November 8th, 2014] [Originally Added On: November 8th, 2014]
- The Kentucky Symphony Orchestra Goes Silent...for 4'33" [Last Updated On: November 11th, 2014] [Originally Added On: November 11th, 2014]
- Peaceful living [Last Updated On: November 11th, 2014] [Originally Added On: November 11th, 2014]
- First Word: Jigsaws an exquisite torture for Mark Thomas [Last Updated On: November 15th, 2014] [Originally Added On: November 15th, 2014]
- Sameness & Difference In Zen Buddhism - Video [Last Updated On: November 26th, 2014] [Originally Added On: November 26th, 2014]
- Zen Buddhism in America - Video [Last Updated On: December 4th, 2014] [Originally Added On: December 4th, 2014]
- Graphic Novel Review: 'The Hospital Suite,' Autobiographical Comics by John Porcellino [Last Updated On: December 5th, 2014] [Originally Added On: December 5th, 2014]
- Pearl Harbor: 6 Things We Should Remember to Avoid Repeating History (Pt. 1) [Last Updated On: December 6th, 2014] [Originally Added On: December 6th, 2014]
- Pearl Harbor: 4 Spiritual Lessons We Can Apply Personally (Pt. 2) [Last Updated On: December 8th, 2014] [Originally Added On: December 8th, 2014]
- Zen Buddhism (Meditacion) - Video [Last Updated On: December 11th, 2014] [Originally Added On: December 11th, 2014]
- Utah woman becomes newest minister at SLC Buddhist Temple [Last Updated On: December 12th, 2014] [Originally Added On: December 12th, 2014]
- Zen Buddhism and Oriental Meditation - Video [Last Updated On: December 14th, 2014] [Originally Added On: December 14th, 2014]
- How to lose a test match in 60 minutes [Last Updated On: December 15th, 2014] [Originally Added On: December 15th, 2014]
- Zen Buddhism (World Music) - Video [Last Updated On: December 15th, 2014] [Originally Added On: December 15th, 2014]
- Zen Buddhism Music - Video [Last Updated On: December 15th, 2014] [Originally Added On: December 15th, 2014]
- Copper Beech Institute Offers Mindful Retreat In West Hartford [Last Updated On: December 24th, 2014] [Originally Added On: December 24th, 2014]
- 3 Hour Rain & Bell Sounds - Zen Buddhism Meditation Sounds - Video [Last Updated On: December 26th, 2014] [Originally Added On: December 26th, 2014]
- 781014 1 Zen Buddhism Dharma 2 - Video [Last Updated On: December 26th, 2014] [Originally Added On: December 26th, 2014]
- 781014 1 Zen Buddhism Dharma 4 - Video [Last Updated On: December 26th, 2014] [Originally Added On: December 26th, 2014]
- 781014 1 Zen Buddhism Dharma 3 - Video [Last Updated On: December 26th, 2014] [Originally Added On: December 26th, 2014]
- 781014 1 Zen Buddhism Dharma 5 - Video [Last Updated On: December 27th, 2014] [Originally Added On: December 27th, 2014]
- Zen as Buddhism - Buddha's World - Katinka Hesselink [Last Updated On: December 31st, 2014] [Originally Added On: December 31st, 2014]
- KYOTO - Abode of Shinto and Zen Buddhism - Video [Last Updated On: December 31st, 2014] [Originally Added On: December 31st, 2014]
- Terrorists usher in the end of satire [Last Updated On: January 11th, 2015] [Originally Added On: January 11th, 2015]
- Zen Buddhism Project STA 2015 - Video [Last Updated On: January 13th, 2015] [Originally Added On: January 13th, 2015]
- Zen Buddhism Meditate Music - Video [Last Updated On: January 23rd, 2015] [Originally Added On: January 23rd, 2015]
- Conference highlights women, money and spirit [Last Updated On: January 30th, 2015] [Originally Added On: January 30th, 2015]
- Spirituality & Practice : Map: Zen Buddhism [Last Updated On: February 6th, 2015] [Originally Added On: February 6th, 2015]
- Make Buddhism Incusive of your Black Heritage: by Anthony "Amp" Elmore - Video [Last Updated On: February 17th, 2015] [Originally Added On: February 17th, 2015]
- 119.3 /$ (5 p.m.) [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Principles of Zen and Buddhism - ZENGUIDE.COM [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Frequently Asked Questions from alt.zen - ibiblio - The ... [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Japanese Zen Buddhist Philosophy (Stanford Encyclopedia of ... [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Zen Buddhism | Thematic Essay | Heilbrunn Timeline of Art ... [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Zen Buddhism on Meditation Mov - Video [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Master Hui Neng, Sixth Patriarch of Zen Buddhism - - Video [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Zen Buddhism 09 by Chong An Sun - Video [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Zen Buddhism 01 by Chong An Sun - Video [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Introduction To Zen Buddhism - Video [Last Updated On: March 4th, 2015] [Originally Added On: March 4th, 2015]
- Zen Buddhism 06 by Chong An Sun - Video [Last Updated On: March 5th, 2015] [Originally Added On: March 5th, 2015]
- Team GB captain Lawrence Clarke's near-death experience inspires him on the track [Last Updated On: March 6th, 2015] [Originally Added On: March 6th, 2015]
- Team GB captain Lawrence Clarke's near-death experience inspires him on the track [Last Updated On: March 6th, 2015] [Originally Added On: March 6th, 2015]
- 5 Things To Remember Before Every Audition [Last Updated On: March 8th, 2015] [Originally Added On: March 8th, 2015]
- The ASEAN Arts Market [Last Updated On: March 9th, 2015] [Originally Added On: March 9th, 2015]
- California Legislature hits a lull [Last Updated On: March 10th, 2015] [Originally Added On: March 10th, 2015]
- Spirituality & Practice : Map: Zen Buddhism [Last Updated On: March 10th, 2015] [Originally Added On: March 10th, 2015]
- Zen Mind, Beginner's Mind Reading Circle 3 - Video [Last Updated On: March 10th, 2015] [Originally Added On: March 10th, 2015]
- Zen Mind, Beginner's Mind: Reading Circle 5 - Video [Last Updated On: March 10th, 2015] [Originally Added On: March 10th, 2015]
- Steve Jobs: Man in the Machine first look review Apple founder's sour side [Last Updated On: March 15th, 2015] [Originally Added On: March 15th, 2015]
- Steve Jobs: Man in the Machine first look review Apple founder's sour side [Last Updated On: March 15th, 2015] [Originally Added On: March 15th, 2015]
- Zen Buddhism [Last Updated On: March 16th, 2015] [Originally Added On: March 16th, 2015]
- Zen Buddhism - Dr. Walter Martin - Video [Last Updated On: March 16th, 2015] [Originally Added On: March 16th, 2015]
- 'Benevolent' earns Ammy Lin a trip to D.C. Bee [Last Updated On: March 18th, 2015] [Originally Added On: March 18th, 2015]
- 'Benevolent' earns Ammy Lin a trip to D.C. Bee [Last Updated On: March 19th, 2015] [Originally Added On: March 19th, 2015]
- Zen Buddhism Shady - Video [Last Updated On: March 24th, 2015] [Originally Added On: March 24th, 2015]
- Kailash Vajpeyi, Renowned Hindi poet, passes away [Last Updated On: April 5th, 2015] [Originally Added On: April 5th, 2015]
- Vowing Doubting and Bowing - Zen Buddhism - Video [Last Updated On: April 9th, 2015] [Originally Added On: April 9th, 2015]
- Chan or Zen Buddhism: Hui-Neng - Video [Last Updated On: April 12th, 2015] [Originally Added On: April 12th, 2015]
- Shinshu and Zen Buddhism - Video [Last Updated On: April 13th, 2015] [Originally Added On: April 13th, 2015]
- ALAN WATTS FULL 8 HOUR LECTURE ON ZEN BUDDHISM A MUST WATCH - Video [Last Updated On: April 21st, 2015] [Originally Added On: April 21st, 2015]