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How to Zazen |
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■Regulating the Body |
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First, fold cushion in two, and sit on it . Your knees go onto the cushion with your legs crossed, the right foot goes on the left thigh. |
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Next, the left foot goes on the right thigh. This is “kekkafuza (結跏趺坐)”. If you find “kekkafuza” difficult, either of the legs will do. This is “Hankafuza (半跏趺坐)”. |
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The right hand should be placed palm up on the lap. The left hand should be placed palm up on the right hand, with the tip of the thumbs lightly touching. The upper body should be straight and the chin should be pulled in. The head should be upright. The body’s center of gravity should be settled naturally. Keep the eyes half-open appearance, look at a point on the floor about one meter in front. The shoulders should be relaxed and the back should be straight. The mouth should be closed, but not with the teeth clenched and the tongue should touch the upper jaw. |
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■Regulating the Breath |
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Once the body’s posture is balanced and settled, attention should be turned to the breathing. It is the repetition of an abdominal breathing to regulate the breath. As the breath deeply out, strain the abdomen, regulate the breath slowly and calmly. It is important that breathing-out is to be done slowly and calmly as long as you can and, on the contrary, breathing-in can be automatic. |
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■Regulating the Mind |
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Once the body’s posture is balanced and settled, attention should be turned to the breathing. It is the repetition of an abdominal breathing to regulate the breath. As the breath deeply out, strain the abdomen, regulate the breath slowly and calmly. It is important that breathing-out is to be done slowly and calmly as long as you can and, on the contrary, breathing-in can be automatic.
Regulating the Mind
After regulating the body and breath, regulate the mind. First, count your exhaling breathing. This is “Susokukan (数息観- breath-counting).” You count the exhalations from one to ten, then go back to one and thus repeat. You should concentrate the breathing so that your mind may become composed. While doing Zazen, it is very hard to attain a state of no mind due to delusive thought. You should make an effort to continue “Susokukan” and regulate the body, breath, and mind.
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■Preparations for Zazen |
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Place
It is good to sit in a quiet site. Avoid direct sunlight and a gale, and the light must not be too bright. |
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Mat
You had better use ”Tan-buton” which is used in Zen monasteries. You may, however, use “Za-buton(cushion)” for popular use. Place one cushion which is folded in two on the other cushion, and sit on it. |
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Clothes
It is recommended to wear largish slacks, loosening the necktie and belt. For women, it is recommended to wear largish slacks or a long flared skirt. Take off the tabi and socks. |
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ZEN