Just Sitting: The Radical Simplicity of Zazen
Zen master Dogen's instruction for zazen is deceptively simple: "Think of not thinking. How do you think of not thinking? Without thinking." This apparent paradox points to something essential — Zen meditation is not a technique you perform to achieve a goal. It is simply being with what is, completely.
Zazen — literally "seated meditation" — is the foundation of Zen Buddhism. Unlike breath meditation (which focuses on something) or mantra meditation (which uses a tool), zazen aims to simply exist — fully awake, fully present, not grasping for any particular experience.
The Posture of Wakefulness
In Zen, posture is considered inseparable from the mental state being cultivated. Specific elements:
Seated Position
Traditional zazen uses the full lotus (both feet resting on opposite thighs), half-lotus (one foot on thigh), or Burmese position (both feet on the floor in front of crossed legs). Seiza (kneeling on a meditation bench) is also used. Sitting in a chair is acceptable, especially for beginners or those with physical limitations.
The Spine
Imagine a string pulling the crown of your head upward. The spine lengthens and slightly arches. The chin tucks slightly. The lower back has a gentle inward curve. This posture creates both alertness and stability.
The Hands (Cosmic Mudra)
The left hand rests in the right, both palms facing upward, thumbs lightly touching to form an oval. This mudra is held at the belly, just below the navel. It's a sensitive indicator of mental state — when the mind is distracted, the thumbs often drift apart or press too hard.
The Eyes
Zen traditionally practices with eyes half-open, cast downward at a 45-degree angle. This prevents drowsiness while maintaining inward focus. Some traditions close the eyes, which is also acceptable.
What to Do in Zazen
In Soto Zen (the largest school in Japan), the instruction is shikantaza — "just sitting." No technique, no counting, no mantra. Simply be awake and present in this posture. When thoughts arise, you don't fight them or follow them. You return to the posture, the breath, the present moment.
Rinzai Zen uses koans — paradoxical questions ("What is the sound of one hand clapping?") to break conceptual thinking and provoke direct insight. Koan practice typically requires a teacher.