Zazen is the single most important thing for the layperson, and the mastery of zazen is vital to Zen practice.
You need two sitting cushions.
If you are sitting on a soft carpet, this larger cushion is optional. A pillow and a blanket can be used to replace the traditional meditation cushions if you do not have them.
| Step I |
Arrange the smaller sitting cushion so the body is firmly supported, and so, if possible, both knees are resting on the larger cushion when sitting. Experiment to find the best height; it should be comfortable, but firm. Also, if the cushion under the hips is too high, the knees will hurt, but if too low, the back will curve, and the upper thighs will tire. Trial and error is the only way to find the best height (so you may need more than one smaller cushion depending on the height you need.
| Step II - Sitting |
A.1 - Full Lotus (kekka fuza)
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For those who can, this is the best way to sit. First pull the right foot onto the left thigh, and then pull the left foot over onto the right thigh. Both knees should be aligned with the edge of the larger cushion. This style should only be attempted by those whose legs are limber enough to withstand the strain with no problem. Forcing the full lotus is very painful, and can be harmful. |
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| A.2 - Half Lotus (hanka fuza) For many, the full lotus is too hard, so the half lotus is an option. Tuck either the right or the left foot into the body, and pull the foot of the opposite leg up onto the thigh of the lower foot. If possible, both knees should be resting firmly on the larger cushion, aligned with the end. If the raised foot tends to "float", i.e., it is too stiff to reach the cushion, you can support it with the tucked-in foot. Try not to leave it hanging there, for it will wobble and shake, which can hurt. |
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| A.3 - If the legs are too stiff for the half lotus, you can sit "Indian" style, with the legs crossed. However, the unsupported knees will tire and grow very painful which can be avoided if you can sit in the half lotus position |
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| A.4 - Formal Sitting (seiza) Another optional position is seiza. First sit with the legs folded under the body. Rest the hips and torso on the ankles. A cushion may be placed under the buttocks for support. The knees should be separated by the breadth of one fist. |
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| B. The Back |
Keeping the back straight is a vital point in zazen. A curved back means a distracted mind, and vice-a-versa. One good way to straighten the back is to bend forward with the whole upper body, then raise it by pulling the head back. Thus, you feel a certain strength in the hips, but there should be no strained feeling. Do not put too much stress on the spine; it should be straight, but comfortable.
| C. The Head |
Next, square and balance the shoulders, straighten the neck, and rest the head easily on the neck. Also, you should pull in the jaw a little bit so the teeth touch. Again, nothing should be forced.
| D. The Hands |
First, place the right hand on top of the raised foot, just under the belly button. Then place the left hand fingers on top of the right fingers, and put the thumb tips together lightly. As a result, they should form a "half moon" shape. Also, the hands should be resting against the lower stomach, as well as on the legs.
This is the basic posture of zazen. Notice how the body is relaxed yet is firmly supported, with one part resting on the other parts naturally. Also notice if the hands are too far forward, or if the back begins to bend, the whole body will fall forward or backward. In sitting, every part of the body is important for the total effect. Indeed, it is like a pyramid: balanced, firm, and strong, but when one part falls away, other parts crumble. (This is why it is good to get both knees on the cushion of you can).
| E. Breathing |
In zazen, slow, quiet and long breaths are desired. One enters this practice slowly and quietly, and over a period of time, the breathing lengthens and deepens. Do not try from the start to force this breathing; that will only cause constriction and discomfort. Take time, and it will arise.
Furthermore, the breaths must be counted, with every inhalation and exhalation counted as "one". This counting should be done silently. Next, count "two" and "three", and so on until "ten" is reached. Then start over from one again with the next breath. One must try to maintain absolute concentration on the breathing. It sounds easy, but at first everyone gets lost, or is distracted by other thoughts. When this happens, go back to "one" and start again.
| F. - Movement |
Zazen is a silent practice. First the body is centered by the sitting posture, then the mind is centered by concentration. Movement will only destroy this balance, upset your own efforts, and you will hurt more in the end.