What are the fundamentals of #Zazen ?
#Zen #ZenZone
Zazen, the practice of seated meditation, is a core element of Zen Buddhism and is aimed at cultivating mindfulness, awareness, and insight into the nature of reality. Here are the fundamentals of zazen:
### 1. **Posture**
- **Seated Position**: Zazen is usually practiced while sitting cross-legged, often in the **lotus** or **half-lotus position**, but other positions like the **Burmese posture** (legs folded without crossing) or sitting on a chair are also acceptable.
- **Back Straight**: The spine should be straight but not stiff, creating a balance between alertness and relaxation.
- **Hands in Cosmic Mudra**: The hands form a circle, with the right hand resting in the left, palms up, and thumbs lightly touching, forming an oval shape.
- **Eyes Half-Open**: Eyes are typically half-closed, gazing downward at a 45-degree angle, but without focusing on any object.
- **Mouth Closed**: The lips are kept together, with the tongue resting lightly on the roof of the mouth.
### 2. **Breathing**
- **Deep and Natural**: Breathing is natural, not forced. The emphasis is on deep, abdominal breathing (from the **hara**, or lower abdomen), which helps to calm the mind and body.
- **Focus on the Breath**: Often, beginners are encouraged to focus on the breath, counting inhales and exhales to develop concentration (1 to 10, then restarting the count).
### 3. **Awareness and Presence**
- **Non-Judgmental Observation**: Zazen emphasizes observing thoughts, feelings, and sensations without judgment or attachment. When thoughts arise, the practitioner acknowledges them and lets them pass without engaging.
- **Letting Go of Thought**: The aim is not to stop thinking but to allow thoughts to come and go naturally, returning to the breath or simply sitting in awareness.
- **Being Present**: It’s a practice of being fully present in the moment, grounded in the body and breath, allowing thoughts and distractions to fade into the background.
### 4. **Mindfulness and Concentration (Shikantaza)**
- **Shikantaza (Just Sitting)**: In advanced stages, zazen becomes shikantaza, where the practitioner “just sits” without any specific focus on the breath or thoughts. It’s a state of pure presence, without striving for any particular outcome.
### 5. **Sesshin and Regular Practice**
- **Regularity**: Zazen requires consistency. Even a few minutes daily is beneficial, but longer periods help deepen the practice.
- **Sesshin**: Periods of intense meditation (retreats) called sesshin are common in Zen practice, involving extended periods of zazen, interspersed with walking meditation (kinhin) and teachings (dharma talks).
### 6. **Attitude (Hishiryo)**
- **Non-Striving**: Zazen is not a means to an end but is considered the expression of enlightenment itself. One practices not to attain something but to embody awareness and presence.
- **Hishiryo (Beyond Thinking)**: Practitioners aim for a state of mind beyond thinking, where thoughts arise and dissolve naturally, and the practitioner rests in pure awareness.
Zazen cultivates insight into the true nature of the self and reality, leading to greater clarity, peace, and compassion. It is more than just meditation; it's a way of life grounded in mindfulness and awareness.