How to sit zazen

Put aside all involvements and suspend all affairs. Do not think, "this is good, that is bad."

Dōgen, Shōbōgenzo Zazengi. text

Just sit, with energy, dropping off body and mind.

Posture

Verticality and still energy. Verticality in a double force: the gravitational grounding of the pelvis and the upward extension of the crown of the head towards the sky.

• Body: Sit with crossed legs, placing the sit bones on the edge of a thick, round cushion (zafu). Let the knees firmly on the ground, tilting the pelvis slightly forward, with the spine and crown of the head reaching toward the sky. Sit upright, leaning neither to the left nor right, neither forward nor backward.

• Eyes: Half-open, with a soft, unfocused gaze to help prevent sleepiness or distraction by wandering thoughts.

• Hands: Placed against the belly (hara), palms facing upward. The thumb tips meet lightly, forming an open, empty space that reflects the universe. Together, they create the cosmic mudra (Japanese hokkai-jōin; kōin: joining, connecting; hokkai: universe; mudra: gesture, position).

• Breathing is natural, abdominal.

The posture can be adapted to one's physical condition: one may sit in full lotus, half-lotus, Burmese position, on a chair.

zazenfor beginners, by Toryo Ito