Learn to sit zazen

Try a spiritual practice that’s thousands of years old

Zazen, which means “sitting meditation,” is at the core of Zen practice. We sit to help quiet the thinking mind and to experience open awareness to this present moment, being with life just as it is. Sitting zazen will help us understand our true nature and our interconnection with all beings.

See also:
Glossary of Zen Terms

Awakening to these realizations may take commitment and great perseverance, so it is important to be patient and let go of goals, expectations, opinions, stories. Give yourself wholeheartedly to zazen and relax.

This practice can transform your life, your relationships, and your experience of being in this world, bringing you greater joy, compassion, and gratitude. Let’s begin!

How to Sit

Finding a comfortable way to sit may take some time and experimentation. Whether you sit in a chair or in the full lotus position, it is important to remember these essentials:

  • Stability
  • Alignment
  • Relaxation

Stability – In order to quiet the mind, it is important to quiet the body. No matter how you sit, find stability through three points of contact – your pelvic “sit bones” and your two knees or feet. If your knees or feet do not touch the floor, find support cushions.

Alignment – If you are sitting on a small round cushion (zafu), sit on the front third of the zafu so you tilt slightly forward which also allows your knees to get closer to the floor. No matter what position you adopt,

  • Sit so your shoulders are over your hips
    • In a chair, you may need to sit toward the edge of the seat to avoid slouching back
  • Position ears over shoulders
  • Pretend someone is pulling a golden thread up from the crown of your head
  • Now lower your chin a quarter of an inch

Relaxation – In new physical positions, it is easy for your body to tense up. If you start to feel contractions, take a few slow deep breaths with longer exhales than inhales. Drop your shoulders on an exhale. Make physical adjustments, if needed. Soften your body with each breath and let the tension go. If you cannot relax, you may need to change to a different position, get advice from senior practitioners, or consult with health professionals.

Zazen Posture

In zazen, we view body and mind as one. A stable, quiet, relaxed posture helps develop a stable, quiet, relaxed mind.

Burmese

In the Burmese position, sit on the mat (zabuton) with legs uncrossed, one leg in front of the other. Sit on the front third of the zafu so that you tilt slightly forward. Your knees should rest on the floor. If not, you should use knee support cushions.

Half Lotus

In the half lotus position, the left foot is placed up onto the right thigh and the right leg is tucked under the left, with both knees touching the zabuton. This posture may be reversed as needed for comfort.

Full Lotus

In the full lotus position, each foot is placed up on the opposite thigh. Both knees should be touching the zabuton. This requires a great deal of flexibility (which can be improved through yoga and other exercise) and is not for everyone. This posture may be reversed as needed for comfort.

Seiza

In the seiza position, you can use a bench or a zafu turned on its side to kneel on the zabuton. For greater comfort, let your feet hang off the back edge of the zabuton.

Chair

In a chair, keep your feet flat on the floor to help ground the body. Your legs should be at a 90 degree angle. If needed, place feet on a support cushion to achieve the proper angle. Do not lean back in the chair; rather, sit upright at the front of the chair, maintaining the same back posture as you would on a cushion. If you have back issues and need support, place a zafu or support cushions behind the small of your back.

Meditation Instructions

Hands
Your hands can rest on your knees with palms down. Hands can also be folded in the cosmic mudra. Place your dominant hand on your lap face up. Place the other hand on top of that palm. The thumbs should be lightly touching. 

Eyes
In Rinzai Zen meditation, we open our eyes to the world and do not look away. Keeping your eyes open also helps you stay awake and alert. Soften and lower your gaze, looking at the floor four to six feet in front of you.

Breath
During zazen, breathe softly and quietly through your nose. Place your tongue on your upper palate, softly resting behind your front teeth. Bring your awareness to your breath. Notice the physical sensations of the breath as you breathe in and out. Breathe in a relaxed and effortless way. Feel the flow as your belly softly rises and falls.

Dharana 
For beginners, we suggest the practice of dharana – one-pointed focus. Once you are settled in your meditation posture, softly gaze at an object like a candle or incense or even a spot on the floor four to six feet in front of you. Then bring your focus to your breath.

Inhale normally. On the exhale, count “one.”

Allow the inhale to happen again. On the exhale, count, “two.” Continue until the count of ten. Then begin again at “one.”

If noisy thoughts arise (our “monkey minds”) and you lose count, smile – you’re human! Simply let go of the thoughts and begin again at “one.” 

If you find yourself suddenly making your grocery list, laugh – you’re human! Let go of negative judgments about yourself and know that the awareness that you have lost count IS the practice of returning … to the breath, to this present moment over and over. Each time you return to the breath, you are experiencing and developing greater mindfulness. 

There is no way to get “rid” of thoughts. When they arise, simply recognize them as thoughts and let them pass by like clouds by a mountain. If a thought persists, note that this is something that needs attention after zazen and return to the breath. As we continue to practice in this way, zazen will become easier until we find a spacious stillness where we can abide in our true nature and simply be.

When to Sit

The ideal time to sit is in the morning when you have more energy. It is a great way to begin the day with a quiet mind. However, when that is not possible, the next best time to sit is whenever you can do so on a daily basis, even if only for five minutes. It is more important to find a way to integrate meditation into your daily life than to sit sporadically for longer periods. 

For further exploration

Meditation Instructions – Joseph Goldstein

How to Meditate with Guo Gu – YouTube (6:58)

Meditation: It’s Not What You Think – Stillwater Mindfulness Center

5 Meditation Tips for Beginners

Calming the Not Now Mind – Kate Johnson

Book: Wherever You Go, There You Are by Jon Kabat-Zinn