Introduction to Buddhism and the Practice of Zazen

Introduction to Buddhism and the Practice of Zazen is based on the teachings of zen-master Gudo Nishijima Roshi, written by Eido Michael Luetchford. From the book:

“The state in Zazen is without intention and is different from thinking. This statement sounds strange as we normally believe that we are always thinking. We avoid intentionally following a train of thought during Zazen by concentrating on maintaining the posture. However, if we intentionally try to attain the state that is different from thinking, we can never do so.”

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  Introduction to Buddhism and the Practice of Zazen

 

What is the Practice of Zazen?

Zazen is a form of meditation that is at the very heart of Zen Buddhist practice. The term “zazen” translates from the Japanese as “seated meditation” or “sitting meditation.” It is a practice deeply rooted in the Buddhist tradition, drawing on millennia-old meditation practices to find the root of the human experience and to cultivate a deep, non-intellectual understanding of the nature of existence.

Here’s a basic overview of the practice of zazen:

1. Physical Posture: Zazen is practiced sitting, usually on a cushion called a “zafu” that raises one slightly off the flat surface below. The practitioner may sit cross-legged in the Full Lotus, Half Lotus, or any comfortable position that can be maintained with the back straight. Others might sit on a chair or bench, particularly if they have issues with their legs or spine. The important aspect is keeping the back straight, allowing for a deep and steady breathing pattern.
2. Hand Position (Mudra): The hands are typically placed in the “cosmic mudra” position, where the dominant hand is held palm-up holding the other hand, also palm-up, with the fingers overlapping and the tips of the thumbs lightly touching, forming an oval shape.
3. Eye Position: Unlike some forms of meditation where practitioners close their eyes, in zazen, practitioners usually keep their eyes open, cast downward at a 45-degree angle, neither fully open nor fully closed. This helps practitioners remain present and avoid getting dragged into visual distractions or internal thoughts.
4. Breathing: Attention is given to the breath – a natural, deep breath through the nose, filling the abdomen, and a natural exhale. The idea is to allow the breath to be natural and not forced, but the focus is on the full cycle of inhalation and exhalation, often counting the breaths to help maintain focus.
5. Mental Focus: In zazen, practitioners are encouraged not to engage with thoughts, nor to resist them, but to let them arise and pass away without attachment. Some schools of Zen instruct focusing on the breath or counting breaths as a meditative device to help tame the mind, while others emphasize “shikantaza” or “just sitting,” which is a form of “objectless meditation” where one does not anchor their attention on any specific object but maintains an open awareness of everything that occurs in the realm of experience.
6. Regular Practice: Like all forms of meditation, zazen is not something that provides instant results. Regular, consistent practice is essential for deepening one’s understanding and reaping the benefits that zazen can offer.

Through the practice of zazen, practitioners aim to still both the mind and the body and to experience insight into the nature of existence and the interconnectedness of all things. It is considered a way to both learn about oneself and to forget oneself. By letting go of the ego and personal concerns, practitioners open themselves to the wisdom and compassion that are inherent in the fundamental nature of existence.