Zen Buddhist Meditation

Zen Buddhist meditation, or Zazen, perhaps one of the most well-known forms of meditation, is a school of Mahayana Buddhism103 that employs meditation techniques that originated in India several thousand years ago and were introduced to Japan from China in 1191 A.D.104Zen Buddhist meditation is typically divided into the Rinzai and Soto schools.

Main components:

The harmony of the body, the breath, and the mind is considered essential to the practice of Zen. In the traditional forms of Zen meditation, physical preparation involves eating nutritious food in modest amounts.

104 Posture is of great importance in Zen meditation. In traditional forms, Zen meditation is performed while seated on a cushion in either the full-lotus or half-lotus position; however, many Western practitioners practice in a variety of ways from chair sitting to full lotus.104 In the full-lotus position, the legs are crossed and the feet rest on top of the thighs. In the half-lotus position, only one foot is brought to rest on top of the thigh, the other remaining on the ground as in the regular cross-legged position.

104,105The hands are held in one of two prescribed ways, either with the left hand placed palm up on the palm of the right hand with the tips of the thumbs touching, or with the right hand closed in a loose fist and enclosed in the left hand, the left thumb between the web of the thumb and the index finger of the right hand.

104 The spine is held straight and with the top of the head thrust upward, with the chin drawn in and the shoulders and abdomen remain relaxed. The body should be perpendicular and the ears, shoulders, nose, and navel should be in line. The tongue should touch the upper jaw and the molars should be in gentle contact with one another. The eyes should be half closed and the gaze focused on a point on the floor approximately 3 feet in front.104, 105

Breathing:

Breathing in Zen meditation is active and many breathing patterns are used.

One deep breathing pattern begins with exhaling completely through an open mouth and letting the lower abdomen relax. Air is then inhaled through the nose and allowed to fill the chest and then the abdomen. This breathing pattern is repeated 4 to 10 times. The mouth is then closed, and air is inhaled and exhaled through the nose only. By the use of abdominal and diaphragmatic pressures, air is drawn in and pushed out.

Both inhalation and exhalation should be smooth, with long breaths.104 after practitioners have learned to focus on their breath by counting, counting is omitted and mediators practice “shikantaza,” which means “nothing but precisely sitting.” 106 Shikantaza is the most advanced form of Zen meditation. 106 With practice, the frequency of breathing becomes about three to six breaths per minute.104

Attention and its object:

Attention is focused on counting breaths or on a koan, a specific riddle that is unsolvable by logical analysis.106 The frequency of breathing is silently counted in one of three ways: counting the cycles of inhalation and exhalation, counting inhalations only, or counting exhalations only.104 Though some koans have become famous in the West (e.g., what is the sound of one hand clapping?), in practice, beginners often silently repeat the sound “MU” while counting. 

As a student advances, there are many koans that may be worked on over a period of years.  47 This silent repetition allows the mediator to become fully absorbed in the koan. In both counting of breaths and focusing on a koan, it is essential that the concentration of the mind is on the counting or on the koan and not on respiration as such.104No attempt is made to focus the mind on a single idea or experience; the mediator sits, aware only of the present moment.49

Spirituality and belief:

It is generally accepted that Buddhist metaphysical beliefs are not essential to the practice of Zen. At a spiritual level, Zen is considered recognition of or, more accurately, the constant participation of all beings in the reality of each being.49 sitting should be based on the compassionate desire to save all sentient beings by means of calming the mind; however, this belief is not essential to practice. Only the wish to save all sentient beings and the strength to be disciplined in practice is necessary. 104

Training:

Depending on the purpose, Zen meditation may be practiced for a few minutes or for many hours.103

Criteria of successful meditation practice:

Successful meditation practice is judged in terms of the internal changes that are brought about by cultivating awareness. The practice of Zen meditation should not be done with the aim of accomplishing some purpose or acquiring something.104 Examples of incorrect aims or approaches include (1) sitting in order to tranquilize the mind, (2) sitting to be empty in one's mind, (3) attempting to solve a koan as if playing a guessing game, and (4) being motivated by a wish to escape from everyday conflicts.

104 Some Zen masters believe that it is acceptable for prospective students to be motivated by desires for good health, composure, iron nerves, etc., because in time their attachment to these less important purposes will be recognized.104 The successful practice of Zen meditation is often described in terms of an awareness of the “true nature” of reality, of discovering the extent to which ordinary experience is constructed and manipulated by our interests, fears, and purposes. Thus, successful practice results in the realization that a dreamlike absorption in personal intentions is actually the principal content of daily mental life, 49 freeing the practitioner from circumstance and emotion.104