Zazen: A Deep Dive into Silent Meditation
Zazen, often translated as "seated meditation," is a core practice in Zen Buddhism. It's a simple yet profound method to cultivate mindfulness and deepen your connection with yourself.
Finding Your Seat
• Posture: Begin by finding a stable and comfortable seated position. Traditional postures include the full lotus, half lotus, or simply sitting on a chair with your back straight. The key is to maintain an upright spine, allowing your body to feel grounded and balanced.
• Zafu and Zabuton: A zafu (meditation cushion) and zabuton (meditation mat) can provide support and comfort, but they are not essential. The goal is to find a position where you can sit without strain for an extended period.
The Gaze
• Soft Focus: Gently lower your eyelids until your gaze rests on a point about three feet in front of you. This soft focus helps to reduce visual distractions and turn your attention inward.
• Benefits: By focusing on a specific point, you train your mind to concentrate and become more aware of the present moment.
The Breath
• Natural Breathing: Simply observe your breath as it naturally flows in and out of your body. Don't try to control or manipulate your breath, just allow it to be.
• Awareness: As you breathe, notice the sensations of your breath—the cool air entering your nostrils, the warmth of the air as it travels down your throat, and the rise and fall of your belly.
Mindfulness of Thoughts
• Non-Judgmental Observation: Thoughts are a natural part of the human experience. When thoughts arise, acknowledge them without judgment. Treat them like clouds passing through the sky.
• Returning to the Breath: If your mind wanders, gently guide your attention back to your breath. The more you practice returning to your breath, the stronger your focus will become.
Body Awareness
• Scan Your Body: Periodically scan your body for any sensations of tension or discomfort. Gently release any tension you find.
• Grounding: Feel your body connected to the ground, as if you are rooted like a tree. This can help to deepen your sense of presence and stability.
As the quote from Dogen shows, zazen is not about doing or achieving. Zazen is not just concentration or a trance. The physical posture of zazen is the door to the spirit of zazen. But zazen is more than just a posture, experience or state of mind. Zazen is a healing practice. It is letting things be. When you do zazen, the universe and Buddha practice together. Zazen is in all times and places, but is also timeless and spaceless.
“Sit solidly in samadhi and think not-thinking. How do you think not-thinking? Non-thinking. This is the art of zazen. Zazen is not learning to do concentration. It is the dharma gate of great ease and joy. It is undefiled practice-enlightenment.” (Dogen, Rules of Zazen: Zazen-gi)