Zazen Meditation

The Sitting Meditation

Zazen meditation is unique to Zen Buddhism, so much so that Zen Buddhists are often known as the 'Meditation Saints'. Because Zazen revolves around whole-hearted sitting many people think of it as the "sitting meditation".

Lets take a look at

• The aim of Zazen
• Zazen Practicalities - How To Choose the Best Zafu, Cushion or Stool
• How to Do Zazan Meditation - Step by Step

What's the aim of Zen Meditation?

Zazen is practiced to acheive enlightenment. But according to many Zen practitioners we are already enlightened but just don't realize! So trying to strive towards a magical goal of enlightenment is counter-productive. And if we try too hard it will always be a light at the end of the tunnel - just out of reach.

In the book Buddhism Plain and Simple the Zen priest Steve Hagan explains it like this. We are like people seated at a grand feast. But not eating. We're starving he says - but unable to see what we need is right in front of us.

The feast is enlightenment he says. Its not some vague concept in the future or past - but a feast right before our eyes. Here and now!

• Sit and allow your mind and body to become quiet - to provide the right conditions for insight to arise.
• Use a Koan - an riddle unsolvable by the logical mind - see Zen Quotes for more on this.
• Sit with full awareness of the present moment - also known as Shikantaza

This "full awareness" is similar to the Awareness of Vipassana Meditation. And in particular to something called "Intuitive Awareness" - a practice developed by Ajahn Sumedho (a senior Theravadan Buddhist Monk at Amaravati Monastery in the UK).

Zazen meditation can seem confusing or difficult. But its designed to be like this - to make you see what's really right in front of you. A Zen teacher may help you see. But if you follow the steps below you can try a Zazen meditation for yourself.

Zen Meditation Practicalities - How To Choose The Best Zafu, Cushion or Stool

What else will you need? Many Zazan practitioners use a Zafu or stool to sit or kneel on - posture is particularly important in Zen. For good advice on cushions and stools from other readers and yours truly take a look at

• meditation stool
• buckwheatfilled-zafu
• meditation cushion

and to find out why you should sit upright during Zen meditation read

• meditation posture

Now back to the meditation ...

How to practice Zazen Meditation?

1.) Find a place where you can comfortably practice without being disturbed.

2.) Sit in the half or full Lotus position, or on your knees, whichever you find comfortable. Keep the pillow or Zafu on the floor, and sit on the forward third of it. You can also sit on a chair, if you find sitting on the floor difficult.

3.) Keep your spine straight, this is extremely important since the breathing during Zazen meditation can become very deep.

4.) Fold your hands in the cosmic mudra. To do this, place your dominant hand faced palm up holding your other hand also faced palm up. Your thumbs can touch lightly.

5.) Close your eyes and concentrate on your breathing. You can also keep your eyes half-closed, but the focus should remain on your breath.

6.) Inhale deeply, hold your breath for a second and then exhale slowly. Repeat this process ten times. Some distracting thoughts might arise now. Just permit them to arise and go. There is no need to resist anything.

7.) Continue breathing in the same manner and keep sitting in same position. Continue this for about 15 minutes. Eventually you will be able to just concentrate on the breath and abandon the counting. To achieve this, you'll need to practice on a daily basis.

8.) At the end of your Zazen meditation, open your eyes slowly. Move your legs and arms to increase the blood flow and to normalize your blood pressure rate.

Zazen meditation is much more than just sitting quietly in a meditative position. Regular practice of Zazen can uncover layers of hidden awareness within you. It creates a peaceful calm inside your mind, allowing you to acknowledge thoughts that you normally would not pay attention to.

It can provide answers to many of your complex problems and offer you an amazing sense of wellbeing.

Enjoyed Zazen Meditation?

Then read

• Mantra Meditation
• Third Eye Meditation
• Heart Meditation

Return from Zazen Meditation to Learning Modern Meditation