Beginner's Mind Zen Center (beginnersmindzencenter.org); Eds., Wisdom Quarterly
How to do Zazen
“To study Buddhism is to study the self;
to study the self is to forget the self.”
- Dogen
How to Sit
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| What Bodhidharma knew we shall know (ACZC) |
To "do" meditation [if such a thing can be "done"] is to set aside time to be the real us. Meditation without any goal helps us see that who we consider our “selves” may not be who we truly are.
All things change.
But the self of our thoughts and feelings cannot always accept change. So we suffer.
Meditation helps us experience things as they really are and ourselves as we are. Through meditation, we can forget the self and free up space to care for others in the world. The 14th Dalai Lama has said that the point of Buddhism is to become kind. We become more joyful as well.
How to Begin
If we want to try sitting by ourselves, we find a place at home where we can sit without being disturbed or distracted. Don’t sit in a very light or very dark room. Pull the shades or close the blinds or leave on a light. Turn off the phone. Light incense if it pleases.
Soto Zen Buddhists generally sit facing the wall. This form began with Bodhidharma, the founder of Zen Buddhism. We can sit on a chair, on a cushion, or any substitute (such as a small bench made for this purpose). Even a folded blanket works.
- If one sits on a chair, sit straight up on the chair.
- If one sits on cushions, sit with ankles crossed, under, or to one side.
- If it is possible, we can also sit in half lotus or full lotus position.
- If one is sick or dizzy, we can meditate lying down.
Rest the left hand on the right hand so that thumbs touch lightly above the fingers, forming an oval shape. (This is called a mudra). Let the hands rest comfortably against the lower area of the abdomen about three inches below the navel.
How to Breathe
We sit upright to breathe fully. Our shoulders should be directly over our hips. Our ears should line up with our shoulders.
Keep the mouth closed and pull the chin in slightly. Look down at a 30-to-45-degree angle. Let the eyes partially close, without focusing on anything.
Relax the neck. Imagine a line running from the bottom of the spine to the top of the head – and on up to the ceiling.
Now inhale deeply through the nose. Breathe all the way in through the nose. Then exhale naturally — slowly and completely — through the nose. Our inhale will take slightly less time than than our exhale. If breathing seems too shallow, put a slight weight on it. As the exhale ends, one will naturally inhale.
Count the breaths. Near the end of the exhale, say silently “one.” Repeat this. When reaching “ten,” start over again with “one.” But if one loses track (which is easy to do), that's fine: Just begin again with “one.” Whether we ever reach “ten” or not is unimportant.
What to Think About
Thoughts and physical sensations may pull at our attention. Don’t focus on them. Don’t try to get rid of them. “Let thoughts come in and go out,” Suzuki Roshi would say. Just “don’t serve them tea.”
We are solely with our body and mind. It may be our first awareness of body and mind completely together.
When to Sit
Any time is a good time for sitting.
Some like to sit in the morning just after rising, or just after getting back from work, or just before going to bed. These are easy times for one to schedule.
The important thing is to decide when to sit. Then stick to it. We mostly belong to our habits. If we don’t make a commitment to meditate a certain number of days a week at the same time (or times), we are much less likely to continue.
How Long to Sit
Starting with five minutes is fine. Eventually we may get up to 30 or 40 minutes. This is the amount one would be sitting if one sat with a group. At first, just sit for the length of time determined. Set a kitchen-timer or something similar to know when the period is over.
Sitting with a Group
Meditating alone is fine. However, sometimes it is better to sit with others. When obstacles appear, it is oftentimes harder to continue regular meditation when we are sitting alone.
It is good to have the help of others when meditating. It is helpful to be able to observe someone who has been sitting for some time. It is important to have people who can answer our questions about Buddhism and encourage us. The example of peers will greatly help us with our practice.
The people we choose to practice with becomes our sangha (spiritual community). Our sangha helps us keep going when things become discouraging.
Find a group near enough to attend at least once a week.
If we are very fortunate, we will find a group with an experienced meditation teacher.
We may have a choice of different groups with different styles of meditation. It is not unusual for someone to study several schools of Buddhism (Theravada, Vajrayana, Mahayana, Pure Land, Esoteric, Mantrayana, Tantra, etc.) before settling on a group that feels comfortable.
No matter where one sits or how one sits, all are always welcome at Beginner’s Mind Zen Center. More
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