Basic Instructions for Zazen
(seated meditation)
“This ordinary everyday sitting is itself boundless joy”
“Trust everything to the posture of Zazen.”
~ Zen Master Eihei Dogen, 12c.
Find time to practice. Be willing to be still and present for a period of time, even if it’s 5 minutes. Trust that this practice will unfold for you.
Upright posture but relaxed. Posture is important. Find a stable posture where you can be comfortable 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. We can help you find a posture that works for you. Use a pillow or other props if needed. Remember to take a few deep breaths to relax.
Place your hands in your lap or 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.
Next: Pay attention to your breathing. This will help you be present to the moment. Start by being fully aware of each breath sensation entering and exiting the body. Paying attention to how it enters through the nose, sensing the chest rising naturally, and exhaling naturally. 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 with the body. 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.
If you choose to count to practice being present. Talk to a teacher or senior student for instruction. After a gentle inhale, exhale with an internal “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.
What is happening in Zazen is okay as it is. It’s most important not to judge or think you are doing it wrong. Be patient and practice kindness to yourself. Return to the practice without judgement. This is called Practice, over and over, opening up. Let each breath rest in the full moment, fully aware. When you get lost in thoughts, allow attention to your breath and posture to bring you back to the natural rhythm of the present moment.
When your mind wanders or you start thinking or planning, simply notice and return to your practice. When the mind wanders, that is normal. The practice is to notice your mind has wandered, and then return to the breath. Each time you return, you are in the present moment. Over time, you will find your mind more present more often.
Find presence in daily life. Find your breath practice any time. Zazen is also slowing down mindfully in daily life. Move more mindfully and discover what is actually present. Pay attention to waking up, eating, moving, speaking with full awareness. Simply stop and take 3 deep breaths any time you need to slow down. This is Zen.
Practice daily with resolve. Consider a daily meditation to be like food or nourishment. Resolve to practice daily even if for 5-10 minutes at first. Try it for 30 days every day on a calendar. Get a timer or app. Build up to 25 or 30 minutes. This may take several months. Be patient. You are training yourself to be aware. And being kind to yourself. You may sit on a cushion or chair. Set an strong vow to practice; remember the reasons you came to Zen. Commit to sitting every day.
Speak to a Teacher for any questions, or just to receive encouragement or additional instruction as you continue with Zazen practice. Request a consultation on Zazen or to become a student.
Try practicing with a group.
Sitting postures: You may wish to watch this instructional video