The practice of "just sitting," also known as mindfulness meditation or by its Japanese name, zazen (or zuochan in Chinese), is the central practice method utilized in Pragmatic Buddhism. Each week, CPB monks, formal students, members and guests join as a community to practice zazen. This communal setting enhances our individual practice just like any shared experience, as the group calls on the individuals to remain focused on the practice at hand. Unlike many forms of meditation where the goal is to block out the external world to focus internally, zazen pays attention to all sensory experiences, and is therefore called "awareness cultivation" at the Center for Pragmatic Buddhism. This practice is essential to "train the brain" to pay more attention throughout our everyday lives, so that we might embrace a deep awareness without attaching unnecessary linguistic labels to our experiences. This may be called nonjudgmental awareness.
A major goal of awareness cultivation is to become aware of our own mental dispositions. No matter what you observe (anger, stoicism, happiness, sadness, etc), it is important for you to know intimately your own mind, so that you can identify the negative characteristics (greed, hatred, resentment, self-loathing, dogmatic views, etc). By becoming aware of negative aspects of our intentionality, we can work--through regular zazen training and the nonjudgmental awareness that results--to let them go. At the same time we are working on "letting go," we actively engage perspectives and attitudes that are positive and healthy for us. In Pragmatic Buddhism, positive and healthy perspectives and attitudes include an awareness of interconnectivity, interdependence and the genuine extension of altruism and pluralism that results.
While practicing zazen, the human brain actually changes its physiology to induce a more relaxed and deeply calm state of awareness. Over time the brain itself changes its underlying structure to increase the capacity for awareness. Thus, with experience, the brain is able to remain aware of more aspects of our daily life than before training began. If we have an increased capacity for awareness, we are better able to navigate our world with effectiveness and happiness. Because of this insight from modern science, we see that there is more to zazen than "just sitting!" See our "Meditation & Health" section for more information about the changes that take place after regular zazen practice.
Location, Timing and Meditation Supplies
Remaining mindful of the location for your practice, as well as the timing are essential in regular zazen practice. A quiet and comfortable environment, such as a bedroom in your home that can be closed off from other human voices will work well. During comfortable times of the year, the outdoors is an excellent setting. It is preferable that you sit around the same time each day--when possible--as our bodies get accustomed to cyclical schedules, and this facilitates the meditative mindset. We truly are creatures of habit, and this can be a healthy and positive characteristic for regular practice, particularly once that practice is firmly established. Proper sitting supplies, such as a zafu (meditation cushion) and zabuton (under-cushion), or a seiza bench are very helpful; simpler everyday items, such as a large pillow from your home can work wonders when formal practice supplies are not available.
Zafu
(from The Monastery Store)
Zabuton
(from The Monastery Store)
Seiza Bench
The Posture
The most important part of sitting for meditation is proper centering and balance; if these two elements are not observed first, the body will fatigue more quickly and pain or discomfort in the postural muscles of the back might distract the practitioner from his or her sitting practice. Additionally, relaxation of muscular tension is a requisite to a good zazen posture.
A Note About Joint Health: Before attempting to sit in any of the traditional meditative postures outlined here (all except the "chair" position), be sure that your bodily joints, especially the hips, knees and ankles are healthy enough for the posture. If you have had or have arthritis, degeneration or surgeries, be sure to check with your physician prior to engaging the postures listed here. For many, mild stretching exercises prior to sitting will be sufficient to "warm" the muscles and greatly enhance comfort. If you are unsure, however, progress slowly and begin with more conservative postures, such as sitting in a chair.
Begin by situating yourself over your meditation cushion (zafu), and then assume one of the four recommended meditation postures. The Center for Pragmatic Buddhism teaches four primary meditation postures: 1) half lotus, 2) Burmese, 3) seiza, and 4) chair (see examples below). In the preferred posture, bring yourself upward and forward, so that most of your weight is transferred into the legs. Now slowly and mindfully relax back into an upright posture, and then exhale, allowing all muscular tension to fall away from the neck and shoulders downward. Next allow the belly to relax outward so that you can utilize deep breathing (from the diaphragm), and then be sure the head is centered over the neck instead of leaning forward and downward.
Half Lotus (picture will be posted soon...)
The half lotus is like the lotus except that only the non-dominant foot is tucked into the dominant thigh. Thus, if you are right-handed, your right foot and leg will be flush against the ground and the left foot will be tucked into the right thigh at the knee; the left knee will go as close as possible to the ground for proper balancing.
Burmese Posture (picture will be posted soon...)
The Burmese style posture is like the half lotus, except the non-dominant foot is not tucked, and instead is placed along the ground in front of the dominant leg, allowing for a more centered posture in those who are less flexible than the half lotus requires.
Seiza Posture
With the seiza posture, place the legs parallel to one another and flush to the ground, with toes pointed behind you. It is especially important to have a soft mat or zabuton to prevent discomfort while sitting in seiza.
(Shaner Sensei sitting in seiza)
Chair
For those who are unable to sit in a traditional posture, sitting in a chair, while retaining the principles of proper centering and balance, will work just fine!
Meditation Techniques
Though our goal in awareness cultivation/zazen practice is to remain mindful of all sensory stimuli that arise in our consciousness, it is important that we begin with basic techniques if we are beginners; this is just like performing warm-ups in athletics, or finger exercises if we are musicians. The first three techniques should be considered such "warm-up" exercises to prepare you for zazen, but they are also powerful meditative practices that can be appreciated in their own right.
Breathing
As in all seated meditations, the practitioner should first situate him or herself in a proper meditation posture that is centered and balanced. The spine should be upright and centered over the meditation cushion, and the legs should be in an appropriate position to maximize comfort (seiza, half-lotus, Burmese style, and chair are the recommended options). This meditation exercise focuses one’s awareness on the breath, and in particular, the rhythmic nature of the inhalations and exhalations. This meditation is facilitated by the use of a wooden fish drum, or two blocks of wood, which are brought together to initiate each inhalation and exhalation. As the meditation progresses, the practitioner should feel the bodymind relaxing and entering a deeper calm, and the breathing cycles should become prolonged. You may purchase two cheap blocks of wood from a local hardware store for this meditation practice.
Bell Meditation
This meditation may be performed alone or in a group setting. The leader strikes a “ching” (Chinese bowl bell), and the audible sound of the bell is focused on entirely by the practitioners. The practitioner’s mind should follow the sound from its initial pronounced strike to its fading away into quietude. After the sound is extinguished fully, the leader strikes the bell again, and this is continued to comfort and benefit. You may also download our "Bell Meditation" MP3 file for your personal practice. Please see the "Bell Meditation" page.
Mantra ("AUM")
All mantra meditations involve the slow repetition of a short sound, syllable, word or statement. The mantra practice is ideal when it incorporates a basic, resonating sound that is easily controlled by the outward breath. A traditional and ideal choice is “AUM,” also written as “OM,” for these reasons. This particular sound is thought to be the most basic of all sounds in traditional Indian philosophy and meditation practice. It is chanted very slowly, and the mouth is opened wide for the initial “Aaaaa,” and slowly constricted as the sound is continued through the outward breath. The practitioner breathes and exhales as long as he or she comfortably can, as this enhances breath control for physical activities (such as martial arts and yoga), and induces a powerful focus for the meditative experience.
Walking Meditation
(Coming soon...)
Awareness Cultivation/Zazen
Zazen as it is known in the Japanese Zen tradition, is the practice of “just sitting in mindfulness.” It is not a matter of “stopping” the mind, but rather allowing the practitioner to become aware of his or her own thoughts, so that benefit can be had from a more intimate awareness of one’s present condition. The practice of sitting meditation allows for a relaxation and deep calm to result in the practitioner. The simple attention that results from just sitting allows for a nonjudgmental awareness of one’s circumstances, so that fewer negative mental labels are attached to one’s experiences “out in the world.” The practice of just sitting is most beneficial because it is readily employable in stressful situations in one’s everyday life. As you sit, simply "watch and be present." [NOTE: If you have difficulty with zazen, try placing a tea candle in front of you for an object of focus.]