This post outlines the guiding principals of Zen meditation. Zen, or Zazen as it is referred to is a Japanese Buddhist meditation practice. The beauty of Zen meditation is in its simplicity. The main principal of this practice is to simply “sit” and observe.
Observing refers to you observing yourself. It is believed that with practice, observation helps to separate the self from the ego. It is a liberating experience with far reaching repercussions. There has been much written on the subject of Zen meditation. Let’s take a look at the practice itself.
In Zen meditation, you may sit in several different ways. They are:
Burmese position – sitting position with the legs crossed one in front of the other. The ankles do not cross. The knees rest on the floor.
Half Lotus – in this position, the left foot goes on top of the right thigh and the right foot gets tucked in underneath the left leg.
Full Lotus – each foot is placed on the opposite thigh. This is a very stable position. Unfortunately, it is also one of the most difficult ones to achieve.
Seiza – a kneeling position. In Seiza, you are kneeling down on the ground, with your buttocks resting on the ankles. the knees are kept close together. This position can be done on the floor, on the Zabuton matt, or with the help of a Seiza bench or a Zafu cushion.
Standing and sitting on a chair – For those who may have physical challenges sitting in any of the above positions, standing or using a chair are viable choices. You may take a shoulder wide stand with the heels slightly pointing in. Rest your hands one on top of another on your abdomen.
If sitting on a chair, sit upright without leaning back. keep the back perpendicular to the floor. Rest your hands on your lap in Cosmic Mudra, or on the knees, palms up or down.
Hands – when sitting, the hands are kept in what’s known as the Cosmic Mudra. The left hand with the palm up is resting on the right hand with the palm up. The tips of thumbs lightly touching one another. Both hands are resting on the lap.
Practice – Find a quiet room. Your eyes can stay opened or closed. Focus your attention on the spot between your eyebrows. Take a few deep breaths. Begin breathing naturally while counting the exhales from one to ten. When you get to ten, start counting over.
You will experience various thoughts and images coming into your mind. The key is to simply observe them and allow yourself to get back to counting. This is an essence of Zen meditation. The goal is to get to a point when your mind is completely free of thought. This state will come with regular practice. Don’t expect it to occur overnight.
A few points to keep in mind. Wear comfortable clothes. You do not want to be restricted in any way. If you have any injuries, find the sitting (or standing) position that is most comfortable for your specific needs. Never meditate while distracted by feelings of pain or serious discomfort. Meditation should be an enjoyable experience.