Whatever position you choose, sitting in a chair, full lotus, half-lotus, Burmese, or kneeling with a cushion or bench, choose a posture you can hold comfortably for 30 minutes.
Description of the zazenposture and how to practice zazen. Make social videos in an instant: use custom templates to tell the right story for your business. We tend to see body, breath, and mind as separate, but in zazen we begin to see how they are one inseparable reality. We first give our attention to the position of our body in zazen, establishing an awake and relaxed posture. Because the body and mind are one, our posture directly effects our breathing and state of mind. Zazen is part of zen buddhism. The zen practice originated from the teachings of Shakyamuni Buddha (also known as Gautama) in India when he became enlightened with the posture called dhyana or later became known in Japan as the posture called zazen. These teachings traveled all the way to China and then were brought to Japan by Dogen.
Once seated, roll your hips slightly forward, allowing your belly to relax and your breath to move freely.
Center your spine by gently swaying from left to right in decreasing arcs.
Zen Posture
Push the crown of your head toward the ceiling, straightening and extending your spine. Then relax your shoulders.
Your head should not tilt forward or backward or lean to the side. Ears over your shoulders, nose in line with the navel.
Eyes are lowered at a 45-degree angle, looking about three feet in front of you without focusing the gaze. If there is a wall there, look as if you were seeing through the wall.
Zazen Sitting Posture
Lips and teeth should be gently closed, tip of tongue against roof of your mouth behind the front teeth. Swallow and suck the saliva from your mouth, creating a vacuum.
Place your hands in the cosmic mudra, left hand on top of the right, palms up, tips of the thumbs lightly touching, forming a wide oval. Hands should rest on lap, thighs, or lower abdomen, where they do not create a stress on your arms.
The whole point is to find an alert, energetic posture that will allow you to sit very still. Check yourself each time you sit, forming the habit of careful attentiveness to your body posture before zazen.
Breathe in through the nose, letting the air fill your lower abdomen as if it were a balloon, then gently release with a slow, deep out-breath … in and out, in and out.
Zazen Posture In A Chair
Count one on the in-breath, two on the out-breath, three on the in-breath, four on the out-breath, and so on, up to ten. Then begin at one again. If it is more comfortable for you, you may count the out-breaths only and follow the in-breath without counting. If a thought causes you to stray from the counting, just notice that, return your focus to the breath, and begin the count again starting at one.
Although written meditation instructions can get you off to a good start, it is helpful to receive personal guidance from an experienced instructor. Above all, enjoy the experience. A great teacher once said that zazen is the gate of peace and compassion.