Zazen: How
to Sit
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1. Sit on the forward third of a chair or cushion.
2. Arrange your legs in a position you can maintain comfortably. In the
Half Lotus position, place your left leg on your right thigh (or vice
versa). In the Full Lotus position, put your feet on opposite thighs. You
may also sit simply with your legs tucked in close to your body, but be
sure that your weight is distributed on three points: both of your knees
on the ground and your buttocks on the round cushion. On a chair, keep
your knees apart about the width of your shoulders, feet firmly planted on
the floor.
3. Straighten and extend your spine, keeping it naturally upright,
centering your balance in the lower abdomen. Push your lower back a little
forward, open your chest, and tuck your chin in slightly, keeping the head
upright, not leaning forward or backward, or to the side. Sway your body
gently from left to right, until you naturally come to a point of
stillness on your cushion.
4. Keep your eyes cast on the floor about three to four feet in front of
your body, eyes neither fully opened nor closed. If the eyes are closed,
you might start to daydream or visualize things.
5. Keep your lips and teeth together with your tongue resting against the
roof of your mouth.
6. Place your hands on your lap with the right palm up and your left hand
(palm up) resting on your right hand, thumb-tips lightly touching, forming
a horizontal oval. This is the mudra of zazen, in which all things are
unified. Place the sides of the little fingers against your abdomen, a few
inches below the navel, harmonizing your center of gravity with the mudra.
7. Take a few deep breaths, exhaling fully. Let your breath settle into
its natural rhythm. With proper physical posture, your breathing will flow
naturally into your lower abdomen.
8. Sit still and keep your attention on your breath. When your attention
wanders, bring it back to the breath again and again—as many times as
necessary!
9. Be fully, vitally present. Simply do your very best. At the end of your
sitting period, gently sway your body from right to left. Stretch out your
legs; be sure they have feeling before standing.
10. Practice every single day for ten to fifteen minutes (or more) and you
will discover the treasures of your life.
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Update : 01-03-2003
