Zen Meditation (Zazen)

Zazen, seated meditation, is the practice which allowed the Buddha to attain enlightenment 2600 years ago. It is the heart of Zen Buddhism, during which attention is placed on the exact alignment of the posture, the natural flow of the breath, and the rise and fall of thoughts. Zazen is also known as Shikantaza or simply sitting. Regular practice of zazen generates a peaceful mind, a clear spirit, and can create true stability in the midst of the many challenges inherent in human existence. The secret of Zen is to simply sit, without goals or expectations of profit, while focused on the seated posture.

To practise zazen – zen meditation – sit in the middle of a zafu (a round and thick cushion), hold yourself straight, tilt the pelvis forward from the fifth lumbar vertebra, and stretch the spine. Cross your legs in the lotus or half-lotus position, so that your knees are rooted in the ground. Push the sky with your head, feel the earth with your knees. (Depending on your health, alternative postures are possible, such as seiza (sitting on your knees) or sitting on a chair).

The left hand rests in the palm of the right hand, the thumbs are in line with each other, pressing lightly against one another, and the edges of both hands are in contact with the lower abdomen.

The chin is pulled in, the back of the head is stretched, the nose is on the same vertical line as the navel, and the shoulders are relaxed. The mouth is closed, the tip of the tongue is against the palate, and the jaw is relaxed. The eyes are half-closed, the gaze falls naturally toward the ground in front of you.

The breathing becomes gradually calm, long and deep. At the beginning, you can focus on the outbreath by gently pushing down with your belly. The in breath will come naturally, effortlessly. After a while, you can simply observe the breathing, without modifying it, by being fully present to it. In this posture, the flow of thoughts is quieted simply by focusing on the right muscular tension and on the breathing.

The longer we practice zazen, the more we understand, within the very fibers of our body that our thoughts are devoid of substance, that they come and go. We realize that there is an intuitive, original and universal consciousness, completely different from our usual self-awareness. If you maintain the right posture and let your breathing become deep and peaceful, your mind will also become vast and peaceful.

The functioning of the brain will naturally become clearer, but that is not a special type of consciousness; it is simply the mind returning to its normal condition. The dualistic way of thinking of our ego is cast off and original unity with all beings is realized. Intuitive consciousness, hishiryo, thinking without thinking voluntarily, occurs naturally when we concentrate on the posture and the breathing.