Zen Meditation Basics

Posture and clothing

Each time you sit down to meditate; you are reenacting the Buddha’s enlightenment experience. The Buddha himself instructed his followers to go to the forest and sit down under a tree, but few of us living in the modern world have the opportunity to do that literally. Ideally you should find a quiet place in your house where you can sit each day. If you live in the middle of unavoidable noise, however, that’s fine too. The important thing is not to resist the noise but to be where you are within the moment.

Clothing

It’s helpful to be dressed comfortably when you meditate. If you can, wear loose clothing especially garments that do not fit tightly around your knees. Binding clothing can cause strain and tension in your body. At most Zen centers you will see people wearing meditation robes, which lessen distraction and are considered tools for the work of meditation.

Sitting position

You want to find a position that is stable and comfortable and at the same time allows you to be alert. Traditionally, people have sat cross legged on the floor with two cushions. Sit on the forward third of the cushion, using it as a wedge that pushes your knees down onto the floor and gives you a balanced position. Rock yourself back and forth and sideways several times to warm up your legs and get your balance. Then sit erectly-but not stiffly tense- so that your spine is straight and your ears align with your shoulders. Imagine that the top of your spine is attached with a string; tug gently on the string to straighten your spine.

You can choose one of the three possible cross legged positions: the full lotus, the half lotus, or simply crossed legs.

Full lotus:

This is the most stable position; you should use this if you can. Sitting on the

cushions, first place your right foot, sole up, on your left thigh. Then place your

left foot, sole up, on your right thigh.

Half lotus:

If you are unable to assume the full lotus try half lotus posture. Place your right

foot, sole up, on your left thigh and fold your left leg in front of you so that your

left foot is on the floor.

Cross legged or Burmese position:

Sit with your legs folded and crossed in front of you.

Although all the cross-legged positions maybe unpleasant in the beginning, the

longer you practice meditation, the more flexible your legs will become.

Sitting in a chair:

If one of these positions works for you there is nothing wrong with sitting in a chair. Sit forward in the seat of the chair, do not lean back or slouch against the back of the chair. Keep your feet apart to feel balanced.

The basic goal of all these positions is to find a way to sit that is so stable that you don’t have to move soon. There is nothing intrinsically good about not moving- later we will talk about walking meditation- but whey you move your body or mind, you may distract yourself from practice.

Head:

With your ears aligned with your shoulders, lower your chin slightly. This will straighten your spine and relax your jaw. Do not tuck your chin in so tightly that you create tension in your throat. This posture will also aid you in holding your eyes in the proper position.

Eyes:

Keep your eyes open-in Zen practice we are focused on being where we are, not on being lost inside our heads. To avoid any distractions look about four five feet I front o your body. Jus by looking down your eyelids will close slightly. Let your focus soften, so that you are not really looking at anything.

Mouth:

Place your tongue against the roof of your mouth, just where your teeth and your gums meet. This helps prevent excessive salivation.

Hands:

Place your hands in what’s called the cosmic mudra: your active hand (your right hand if you are right handed), palm up, cradles your passive hand, and your thumbs tough each other gently forming an oval in front in front part of your abdomen known as hara, believed to be the spiritual centre of human beings. Your arms rest lightly on your thighs. This hand position itself becomes a part of your awareness as you meditate. Mindfulness of your hand position as of your whole body is a very important part of meditation.

Shunryu Suzuki, in Zen, Beginners Mind, noted:

The most important part is to own your own physical body. If you will slump, you will lose your self. Your mind will be wandering somewhere else; you will not be in your body. This is not the way. We must exist right here, right now!...

When we have our body and mind in order, everything else will exist in the right place, in the right way.

When you have your body in order, you are ready to begin to practice the art of meditation.