Zazen refers to sitting meditation. It is a practice that originates from the teachings of Buddha and is believed to give insight into your true nature of being.
The aim of Zazen is to let go of all judgement and goals. The meditator is aware of all sensations and thoughts that arise and pass by. Meditation is the practice of seeing things as they really are and being aware that everything is temporary. It allows you to do this by focusing on the present moment.
Meditation is believed to improve your life and self in profound ways and allow you to develop better concentration.
Keep reading to learn more about Zazen meditation and the five common types.
How to sit
To
If you can’t sit like this, you can try a different position, such as:
- Sit in Burmese position, with one ankle in front of the other.
- Sit back on your heels and use a meditation cushion for support.
- Sit on a chair or stool with your feet flat on the ground.
What to do with your hands
Bring your hands into a mudra of your choice. Try these options:
- Put the backs of your palms on your thighs if you’re in a lotus position.
- Place the right hand on top of the left hand with your palms facing up, arranging your fingers so they are pointing to the side.
- Place the small fingers against your lower belly, gently pressing the tips of your thumbs together above the palms of your hand.
Keeping your awareness on your hands can help you stay focused and alert.
How to keep your posture
Aim to keep your shoulder blades engaged without tensing your shoulders. To do this, keep your head straight and your chin tucked in slightly toward your chest. Your spine should be straight with a tilt in the lower back. You’ll feel weighted and grounded in the lower part of your body, and your upper body will feel light.
Place the tip of your tongue at the front of the top of your mouth. Keep your teeth together and your lips shut.
Don’t completely close your eyes or open them wide, either. Keep a soft gaze ahead of you.
What to do with your breath
Your thoughts have a direct effect on your breath. Keeping your awareness on each breath as it rises and passes can help you stay present.
Remember:
- Feel the breath instead of watching or following it.
- Focus your mind by bringing your attention back to each breath when your mind wanders.
- Breathe as you normally would so your breath stays natural.
- Keep your belly soft and relaxed.
How to keep your mind focused
It is common for your thoughts to fluctuate, moving and jumping all over the place. If this happens, try using the stillness of your body and the rhythm of your breath to calm your mind.
Remember:
- Always be gentle with yourself as you seek to quiet or steady the mind.
- Any force on your part will be met with resistance of the mind.
- Allow yourself to become an observer. Sit still as your thoughts run their course.
Other tips
Your formal practice is your seated meditation, and your other practice is to bring what you learn from it into every aspect of your life. Use the same awareness you have in seated meditation as you go about your day.
There’s no set schedule for how much time you need to dedicate to your practice. You can create your own practice and decide how much time you can dedicate.
Now that you’ve learned how to focus your mind and position your body, let’s explore the five common types of Zazen meditation.
Bompu means “ordinary.” This meditation is suitable for all people. Bompu Zen has no philosophical or religious content. It’s thought that practicing Bompu Zen can improve physical and mental health by bringing about feelings of happiness and well-being. It has no known negative side effects.
Bompu Zen
Gedo translates to mean “outside way” and refers to teachings outside of the Buddhist tradition. It also means outside the normal experience of your life.
Gedo Zen is connected to religion and philosophy. Instead of Buddhism, Gedo Zen relates to Hindu yoga, Confucian sitting practices, and Christian contemplation practices. It doesn’t adopt Zen Buddhism in a formal way, but it does use components of it.
Gedo Zen is believed to develop powers or skills not available to the average person. The intent is to reach an altered state of consciousness.
Shojo literally means “small vehicle”. It focuses on the teaching of moving from illusion to enlightenment. It is a small vehicle because it’s meant only for you. You’re responsible only for yourself and your own peace of mind.
This type of meditation allows you to examine the cause of any difficulty in your life or confusion. It aims to be an exploration of the world around you through direct experience. Shojo Zen is Buddhist, but it differs from Buddha’s highest teaching.
Shojo Zen is for people who believe in the dual nature of reality and see themselves as separate from the whole. Shojo Zen believes that some states of mind are better than others, and practitioners should strive to achieve a state of psychological calm.
Daijo Zen is known as the great practice. It’s a truly Buddhist Zen with the goal of allowing you to see your true nature in each moment.
The practice involves thinking about how you are inseparable from all beings. You learn that you affect everyone else, and they affect you. This understanding may allow for deeper intimacy and compassion.
Daijo Zen teaches you to break free from the illusions of the world to experience an absolute, undifferentiated reality. It focuses on removing boundaries and limitations.
Saijojo Zen is the highest vehicle of Buddhist Zen. It’s said to be the greatest practice because the focus isn’t on trying to realize or achieve anything.
Proper practice of Saijojo brings you back to the essence of your true nature, which is perfect. You refrain from wanting, grasping, or trying to achieve something. Rather, you have faith that you will reach enlightenment from dedicated practice. Its focus is quite literally practicing the practice. Your seated practice becomes simply sitting and being. It is believed to fully awaken you to your pure, true nature.
The variety of choices in Zazen meditation can be beneficial because your needs and focus may change over time. Consider starting with the type that appeals to you most at this time. You can experiment with different types to discover what types best suit you.
Make a commitment to the practice, and remember that Zazen isn’t going to help you fly away from reality. Its focus is grounded in the present moment and may help you become more balanced and centered.
Consider seeking out a qualified teacher who can help guide your practice.