The heart of Zen Buddhism is the practice of Zazen. Zazen is the activity of merely being present with self, with the distractions of everyday life, our worries and anxieties, reduced to a minimum. It is the core activity of all Buddhas and ancestors, and the essence of an enlightened life.

Sitting Zazen places us exactly where we always are, in the present moment, simply being and clearly ensconced within the whirlwind of an ever changing and interrelated universe. 

 We sit Zazen not to transcend the world, not to attain enlightenment, not to overcome stress or learn to relax or accomplish any other sort of direct end, and certainly not to become Buddhas. These endeavors already manifest within our hearts and minds. Instead, Zazen is the simple act of being human within and as a part of the Universe as it truly is, free of the foolishness of delusion, ignorance, and ego. It is present moment, caring for Self, here and now.

Ultimately, all life is Zazen. The comings and goings of daily living, the work we do, the families we raise, the struggles and joys that come and go – all this is practice. Approaching such endeavors with singleness of purpose and full concentration, attending to the sentient beings whose welfare we vow to support, and relying on skillful means to constructively engage the world in all its facets is the Buddha-way. So too do we grapple with the activity of mind, the thoughts and beliefs and concepts and emotions that bubble up for examination as we sit, or think, or undertake the tasks of our day.

And in beginning and ending our day with sitting – simply sitting as the Buddha sat – we come first to see and then to know and manifest the Dharma of all life, the truth of being, and the immeasurable nature of the Universe.

Establishing a Home Practice

Find a quiet place in your home apart from the easy diversions of daily living. Although not necessary, many set up a table or platform as an alter, and place upon it a small Buddha, Manjushri, or other symbolic form. Traditionally, a water bowl, candle, and incense burner filled with ash or sand, as well as cut flowers also grace the alter. These items not only connect the practitioner to the Zen tradition, to the ancestors, and all sentient beings, but also enhance one’s effort to settle into self in a quiet and calm way. 

 A zabuton and zafu are usually placed near the alter, facing a blank wall. These items are easily purchased online and in stores that cater to meditation practice. If you do not have a zabuton and zafu, any supportive pillow will suffice. If you cannot sit on the floor, a hard back chair will may also be used. This sacred space is your zendo. 

Set aside time as regularly as possible to sit Zazen. Early morning soon after waking, and late at night before sleep are good times to settle and return to self. But, any time during the day when you can find a few minutes of solitude will suffice. Turn off the television, unplug the telephone, ask your family for quiet space, and let the distractions of active mind recede into the background. Lighting incense and a candle is customary.

Traditionally, the proper position for Zazen is the full lotus position where each foot rests on its opposite thigh. The half lotus, where only one foot rests on the thigh is also permitted. In contemporary practice, simply sitting cross legged, or even on your knees with your bottom on the zabuton or a small bench is acceptable. If needed, you may also sit in a chair with both feet should width apart in a hard chair.

Place your left hand in the right hand in your lap, palms up and thumb tips barely touching. Straighten your back and neck, with your chin slightly down, so as to create a straight line from the top of your head to the bottom of your back. Keep your eyes slightly open and your gaze cast downward towards the wall.

Take a few deep breaths, sway to the left and right, then settle into an immobile straight and upright posture. Breathe normally and without effort, acknowledging and letting go of thought, following your breath, monitoring posture and returning conscious mind to the present activity of Zazen.  When you sit, you should remain more or less comfortable. While it is not uncommon for your body to take some time to become adjusted to the practice, it is not a good idea to sit with pain. If this happens, adjust your legs and posture accordingly and try different sitting positions.

Do not be concerned if your mind wanders. This is normal, and not any sort of indication your practice if inferior. Instead, and perhaps repeatedly, acknowledge and let go of the distraction, returning your attention to the present moment of breath and posture.

Sitting Practice in the Sangha

Everyone is welcome to join the Sangha (community) in Zazen. We sit every day for 40 minute periods. Most morning sitting periods are followed by a short service. As with everything in life, there is always much to learn; however, newcomers are welcome in all our activities and need not be concerned about whether they know what to do. The forms are easily learned, and there will always be someone present to offer informal instruction and support.