The Basics of Zen Meditation

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“Have we ever known this Now? If you
reply “yes”, you are ignorant about this Now
(this Yourself), because this Now has never
sprouted before! It has never happened, and
never have we experienced it! This is totally
new and once here in eternity.”
Hgen Yamahata
We are what we think.
All that we are arises
with our thoughts.
With our thoughts we
make the world.
(from the Dhammapada,
translated by Thomas
Byrom)
THE BASICS OF ZEN MEDITATION
Part 1. Introduction to Zen
Zen is a meditative practice that developed in India and China (where it is known as Chan) as
part of the 2,500 year old tradition established by Siddhattha Gotama. He came to be known
as the “Buddha”, which simply means “awakened”. He lived and died as a human, not as a
god to be worshipped. Chan spread from China to Korea (as Son), Japan (as Zen) and
Vietnam (as Thien). In the last 40 years or so it has taken root in many other countries.
While the Zen school accords with traditional Buddhist teachings in every way, it has a
radical directness that challenges traditional spiritual orthodoxy.
Zen is a practice of transforming our mental
processes by honouring the present. It is at home
in the acts of changing a baby’s nappy, a staff
meeting at work, stuck in traffic, or chopping
vegetables for dinner, as it is in sitting on a remote
mountain top.
Why meditate?
Meditation can, it seems, bring both physical and mental benefits to those who practise it
regularly. These benefits, according to medical studies, range from improvements in
concentration and reasoning power to improved immune system activity, and relief from
conditions such as insomnia and blood pressure. Nevertheless,
Zen practitioners still develop and suffer and die from serious
illnesses. Meditation is not a means of attaining physical
immortality or exempting oneself from the laws of nature.
The main reason why Zen practitioners meditate, however, is to
see things as they are, and this includes ourselves. We are largely
unaware of the link between our usual pattern of mental activity
and the suffering that this causes to ourselves and others.
Consistent observation of the mind, during meditation and through the day, reveals that much
of our time is spent grasping after certain things and circumstances, and rejecting others. We
see that we spend a large amount of time and energy recycling past pleasures and grievances,
or dwelling on how things could or should be better in “the future”, comparing things and
people constantly and putting them into dualistic categories such as good and bad, desirable
and undesirable, right and wrong, guilty and innocent, friend and enemy, and so on.
As we meditate, we begin to see more clearly our many prejudices and sticking points, and
this leads us to try to refine our characters. Simple, honest non-verbal observation of our
mental and emotional processes does produce a change in the way we approach situations and
people that we meet. The eventual result is an approach to life that reflects attitudes of not
rejecting or grasping, not twisting the truth, refraining from excessive satisfaction of appetites
and not indulging in self-deception. This outlook manifests both on a personal level and on a
larger societal level, and comes from insight rather than an exercise of will. Thus we become
less inclined, for example, to steal from those around us, as well as from the natural
environment. We are less inclined to escape from life through chemical or other drugs, or by
turning a blind eye to the needs of others or to the ecological effects of our lives.

Continued practice of awareness over many years can bring experiences of deep insight which
change our view of ourselves to the point that we can see that the self to which we have been
dearly attached for our whole lives is nothing more than a self-made mirage. It is like
peeling a banana tree. Layer after layer of mistaken thoughts are removed until not only do
you not see a disguised and pretending self, but also you do not see even a naked self. You
aim to discover your self, but end up discovering that there is nothing to discover.
In more concrete terms, practising meditation gradually reduces your wandering thoughts
until you experience the state of “no-mind”. Then you will naturally realise that your life in
the past was built on an accumulation of perplexed and mistaken notions that are not your true
self. Your true self is one that is inalienable from all others. The objective existence of all
events is all the various parts of the subjective existence of yourself. So you don’t have to
seek for anything or to despise anything. That which is before you at each moment is what
you have been looking for, and you can’t and don’t have to add anything to it for it to be
perfect. Having reached this stage, the meditator becomes full of warm compassion towards
all human and other beings. His or her character is radiant, open, as bright as the spring
sunshine. Although externally emotions may appear for the sake of helping others, internally
the meditator’s mind is constantly clear and calm like water in an autumn lake. Such a person
can be called enlightened.
It is an essential teaching of Zen that the door of insight is open to all, male and female, old
and young, wise and dull, strong and weak, people of all professions and trades and
backgrounds, and of any religion and belief.
These words are however only a discussion of Zen, not Zen itself. Zen meditation requires
your own determination and persistence to learn and to practise. Talking about Zen, without
actually doing it, just adds confusing and useless knowledge to our already confused minds.
Eating a picture of food won’t do you any good.
What are the basic concepts of Zen?
One basic concept is that concepts are only concepts, not reality. They are tools to help us
overcome our habitual inability to see the reality of This, Now. Once used, they can be
discarded.
Compassion – along with wisdom, one of the principal virtues for Zen practitioners. Based
on enlightened experience of the oneness of all beings, it is more than just sentimental
emotion, and naturally (without effort or pretense) extends itself without distinction to all life
– enemies, strangers, animals, everything.
Conditioned arising (also “interdependent co-arising”, “conditioned nexus”, “causal nexus”)
– all psychological and physical phenomena that make up individual existences are
interdependent and mutually condition each other. Conditioned arising is, along with the “no-self”
doctrine, the core teaching of all Buddhist schools. Attainment of enlightenment
depends on comprehending its function.
Emptiness – all things, including people, are regarded as not having an enduring essence, and
are nothing more than mere appearances. Without emptiness, everything would be fixed and
there would be no chance of change or development. Thus emptiness makes the existence of
all phenomena possible. This concept of emptiness is however quite different from simple
nihilism. It does not mean that things don’t exist, rather that they are nothing beside
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appearances. Emptiness is often equated with the absolute in Zen writings, since it is without
duality and empirical forms.
Cause and effect (karma in Sanskrit) – the workings of cause and effect are obvious to all of
us in our daily lives, although the full scope of this function is as intricately wide and as
enduring as the universe itself. Things are as they are because of the conditions that preceded
them. Those conditions were caused by other contributing conditions, and so on. The notion
of cause and effect is closely related to the teaching on conditioned arising. It is not based on
ideas of punishment and reward, but rather on the natural and observable flow of thoughts,
words and actions in the world, and how the combination of the manifold things that make up
each mental moment produce the experience of the next mental moment. While the outcomes
of our lives are not determined in advance, the way in which we respond to circumstances and
make decisions is obviously influenced by the past events and experiences that shaped our
mental outlook or programming. Further, each thought word and deed contributes to the
overall makeup of the universe and their consequences can go on and be felt for a long time.
No-mind – pure immediacy in the fullness of things as they are, as experienced, for example,
during shikantaza1. This experience of “without thinking” is characterised by:
· non-positional attitude: neither affirming nor negating, consciousness is no longer
an intentional vector proceeding from a subject to an object but is, rather, an open
dynamic field in which objects present themselves;
· no subject-object distinction: the subject has disappeared;
· immediacy: without a subject standing back, the experience is of immediacy within
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the dynamic field of consciousness;
· fullness: because the object is not filtered through an intentional act, it presents itself
in its fullness;
· purity and simplicity: the pure presence of things as they are.
No-mind does not mean no mindfulness, rather it means not being attached to or distracted by
discursive thinking and ideas that cover up things as they are.
No-self – the doctrine that no self exists within a person in the sense of an unchanging,
eternal, integral and independent substance. Insight consists in apprehending the
impersonality of existence, recognising that existence is a flux of arising and passing away of
physical and mental phenomena in which there is no constant individual self or ego.
Wisdom - a central notion of Zen referring to an immediately experienced inherent wisdom
that cannot be conveyed by concepts or in intellectual terms. The definitive moment of
wisdom is insight into emptiness, which is recognised through personal experience to be the
true nature of reality. The realisation of wisdom is often acquainted with the realisation of
enlightenment.
Do I have to be a Buddhist to do Zen?
No. People with no religion or who practise other religions can and do practise Zen. Nor do
you have to follow a particular guru or ascribe to a particular set of beliefs or dogma. Zen is
very inclusive and you will find no pressure on you to change your religious or spiritual
beliefs. Zen is a way of refining your life by carefully and directly observing your own mind.
Zen emphasises the responsibility of each of us for our own lives, and that the only true
teacher is one’s own experience.
1 Shikantaza is a meditative practice referred to below.

Members of other religions and people without religion find they can use Buddhist methods
in their own lives because Buddhist teachings are not about worshipping statues or unthinking
acceptance of dogma, but simply trying to wake up to what is here, now.
Do not believe in anything just because:
o it is accepted by many,
o it is written in books,
o it is spoken by teachers and elders,
o it is handed down in tradition.
But if, after analysis, it is found to accord with reason, and to result in the common
good, then accept it, and live up to it.
(Kalama Sutra)
Of course some Zen practitioners have committed to living their lives by Buddhist precepts or
vows. These are rather like the Ten Commandments. You may see some meditators wearing
a kind of bib around their neck. The bib (rakusu in Japanese) indicates that the person has
taken precepts, and symbolises the patched robes worn by the original followers of Buddha
who made their clothes from discarded rags.
Can I get enlightened by doing Zen?
Yes. But it is important to understand what enlightenment
means. Enlightenment is seeing clearly what is here, now –
nothing more than that – without all the glosses or filters that
our habitual mental processes usually bring. This is such a
simple thing that initially it leaves most people unconsciously
expecting that there must be something more. But the
experience of thousands of years indicates that there can be
nothing more profound or fundamental than to experience the
universe as it really is, right now, rather than what our grasping and rejecting thinking may
lead us to hope or fear that it may be. Enlightenment is not about gaining something, but
releasing our grip on our internal dialogues and “scripts”, our conceptualizing, our mental
addictions and habits, our loves, our hates, our very idea of our self as separate from the rest
of existence. Enlightenment does not mean that bad things don’t happen to you. Even if you
realise enlightenment, your body and mind will eventually dissolve, and you still have to put
out the garbage and wash the dishes in the meantime.
Meditation is like cleaning a very dirty window - the clarity of a practitioner’s insight most
often opens up in stages – enlightenment usually comes in instalments.
The best advice is to just forget about enlightenment, and certainly don’t try to imagine what
it might be like or how to get it. If you pursue enlightenment, it will be unattainable because
you will have made the abandonment of concepts into another troublesome concept, another
goal to be pursued. One of the central messages of Zen is that through a combination of
firstly calming the mind’s normal frantic activity, and then gentle but sustained concentration
on your particular meditation method, the true nature of your and the universe’s existence will
naturally reveal itself.
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“Enlightenment has little to do
with supernormal powers and
supernatural feats, but rather
with accessing our great
transcendental wisdom
awareness and employing our
potential for great functioning
in order to help others.”
Nan Huai-Chin

How does enlightened consciousness differ from ordinary
consciousness?
Fundamentally, our experience, as experienced, is not different from an enlightened person’s.
Where we differ is that we place a particular kind of conceptual overlay onto that experience
and then proceed to make an emotional investment in that overlay, taking it to be “real” in
and of itself rather than to be an “expression” of the “occasion”, in which we think or talk
about the given experience. In a sense, we have a double-layered description. First, there is
the pre-reflective, not yet conceptualised, experience – what we all share, enlightened person
and the rest of us alike. Second, there is the expression or characterisation of any experience
within a particular situation or occasion. If the speaker (or thinker) brings no personal,
egoistic delusions into this expression, the occasion speaks for itself, the total situation alone
determines what is said or done. Thus, in the case of the enlightened person, what-is-said is
simply what-is – “This, Now”. In the case of the unenlightened person, however, the “what-is”
includes his excess conceptual baggage with its affective components, the deluded ideas
about the nature of “self”, “thing”, “time”, and so on, that constitute the person’s own
particular distortion of what actually is.
If Zen is concerned about compassion, why just sit around
meditating? Isn’t this selfish? Why not do something to help others
right now?
Meditation is ultimately to benefit others. It can help us become less self centred, for example
in personal, business, societal and environmental matters. We cannot be as effective a vehicle
of true selfless action while our ego-consciousness stands between us and the necessity of the
moment before us.
Zen master Dgen saw right moral action is seen as proceeding from wisdom and compassion
which he regarded as “not-two”. Thus he saw right moral action as proceeding from seeing
things as they really are, which is manifest to us in moments of “without thinking”. Wiping
away our mistaken (inverted) thinking, realizing the truth, allows compassion to arise,
unconditional and not seeking anything in return. If we can do this fully, our every act can be
for the benefit of others.
“True emptiness has no religion, sect or any doctrine. As long as we hold on to concepts, even
those about enlightenment, Buddha or the Open Way, we are still trapped in our consciousness
and our real compassion cannot work. The real act of compassion comes from beyond our
individual conscious mind. It cannot be generated or motivated by personal desires.”
Hgen Yamahata
But of course there is no need to wait till you’re enlightened to start helping people.
If Zen opposes dualistic thinking, does that mean that good and evil
don’t exist? Can we do anything we like?
To the extent that it contains a philosophical system, Zen has, like most other philosophies,
been used to rationalise and justify evil actions. The words and concepts of any philosophical
or ethical system can be twisted to superficially justify almost any position. But Zen is not
the conceptual or verbal framework that is used to explain it. It is the moment to moment
state of the universe, right now. In absolute terms, this presence precedes, and does not
require, concepts of good and evil. If one truly realises that the individual ego, or a tribe, or a
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nation, or a species, is a changing and transitory fragment that cannot exist except in
interdependence with the rest of the universe, then the idea of putting the interests of that
fragment above the rest will be seen as pointless, and in the longer term impossible. From the
absolute point of view, you and your neighbour are one, so harming or stealing from your
neighbour accomplishes nothing for your true self. In fact such actions create consequences
that serve to further blind you to your true nature.
Thus if “good” is seen as intentionally acting for the benefit of existence as a whole, and
“bad” as intentionally placing the interests of an individual or group above others, then a truly
realised person will be incapable of doing bad.
In Zen, right and wrong are neither moral judgements nor arbitrary standards imposed from
outside. Through our own awareness, we discover what is beneficial (“right”) and what is
unbeneficial (“wrong”).
The concepts of good and evil are useful guides to help us steer our way to realisation, but if
things can be seen truly as they are, the concepts are no longer of any use. Put another way,
viewed from an absolute perspective, good and evil don’t exist, but from a relative
perspective they do. And while we function in relative existence, we must consider whether
our thoughts, words and actions are really for the greater good.
“What is non-virtue, evil? You may find it hard to pin down a rule on non-virtue. Each
and every person is in a different position. No two persons are ever operating from exactly
the same standpoint . How can you say what is right and wrong, what is virtue and what is
non-virtue? I can see that you may well struggle with this question. Shall I give you the
most concise answer to your question, ‘What is non-virtue, what is evil?’?
To be most concise, most brief, non-virtue is self-cherishing. The big boss of evil is self-centredness.
Fiercely clutching a false notion of self, freely brandishing the self in regard
to time and place and circumstance, well, it should be quite clear how non-virtuous actions
occur. Of course this applies even to those who are too conceited to acknowledge their
own wrongdoing. ‘I, me, mine.’ If you are grasping this utterly false sense of self, no
matter what you do, all of your actions are non-virtuous. Even if you are attempting to do
good, if you thoroughly investigate, isn’t it clearly evident that the root of evil is self-cherishing?
‘Me first.’ You seek to have situations to suit your own convenience. This is
getting right to the bottom of the matter, the question of non-virtue, and it is a very stern,
bitter revelation.”
Harada Tangen Rshi
“In genuine cultivation of practice, in the end there is just one road: carrying out vows. So
what does it mean to carry out vows? It means to correct your own mental conduct. Our
thinking, the process of arousing mind and setting thoughts in motion: this is behaviour
that has not yet come forth. All conduct is the active expression of thoughts.
“On the Path of cultivation, you must know that everything starts with and ends with
behaviour. The whole Path has to do with conduct and behaviour, the carrying out of vows.
This is the highest truth and also the simplest truth: like a great circle, to do good and
refrain from evil, is the very beginning and end of the path.”
Nan Huai-Chin
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Part 2. The role of the Zen teacher
Zen teachers are experienced practitioners who share their insights with, and are willing to
guide, less experienced practitioners. They are not necessarily faultless individuals, saints or
gurus, and they are not objects of worship.
Some masters will have been given formal teaching approval by their own teachers, initially
on a limited, and then on an unrestricted basis. Some may, and some may not, be regarded as
“fully enlightened”. Their “degree of enlightenment” need not matter to the rest of us
provided that the teacher can guide us to see things more clearly in our own lives. In the end
it is each one of us as the practitioner who has to see our true nature. As your practice
develops, you will find teachers everywhere in the form of your interactions with people,
objects and circumstances that can help you see whether your thoughts, speech and actions
come from your selfish interests or are for the larger good.
Master Yourself
Love yourself and be awake –
Today, tomorrow, always.
First establish yourself in the Way, then teach others,
And so defeat sorrow.
To straighten the crooked
You must first do a harder thing –
Straighten yourself.
You are your only master.
Who else?
Subdue yourself,
And discover your master.
(adapted from the Dhammapada, translated by Thomas Byrom)
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Part 3. How to do Zen meditation
The three necessary elements of Zen meditation are posture, breathing and no-mind2
meditation.
General instruction
The following instructions come from a text written Japanese Zen master Dgen in the 13th
Century:
Truth is perfect and complete in itself. It is not something newly discovered; it has
always existed. Truth is not far away; it is ever present. It is not something to be
attained since not one of your steps leads away from it.
Do not follow the ideas of others, but learn to listen to the wordless voice within
yourself. Your body and mind will become clear and you will realise the unity of all
things.
The slightest movement of your dualistic thinking process will prevent you from
entering the palace of meditation and wisdom.
The practice of meditation is not a method for the attainment of realisation – it is
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enlightenment itself.
Your search among many books, word upon word, may lead you to the depths of
intellectual knowledge. But to illuminate your true Self you must learn to withdraw,
turning the light of your attention inwards.
When your ideas as to mind and body have dropped off naturally, the original
truth will fully appear. Zen is simply the expression of truth; therefore longing and
striving (for enlightenment) are not true attitudes of Zen.
To actualise this meditation you should practice with pure intention and firm
determination.
· Your meditation room should be clean and quiet.
· Eat and drink moderately.
· Let go of all associations, and put all affairs aside.
· Do not dwell in thoughts of good or bad, or be concerned with either right or
wrong.
· Many thoughts will crowd into your mind - ignore them, letting them go.
· If they persist be aware of them with the awareness that does not think. In
other words, think non-thinking3.
· Just relax and forget that you are meditating.
· Put aside the operation of your intellect, volition, and consciousness.
· Stop considering things with your memory, imagination and contemplation.
· Do not desire enlightenment since that thought will keep you confused.
2 Posture and breathing are both covered below. No-mind meditation has been mentioned above – see also
shikantaza below.
3 In another text, Bendh, Master Dgen wrote, “Steady and immovable, settle into sitting and think of what is not
thinking. How do you think of what is not thinking? Beyond-thinking.” This beyond-thinking refers to a state of
active awareness that includes both thinking and not thinking, but does not grasp, or get caught by, either thinking
or not thinking. When we are sitting, we do not follow or get involved in our thoughts, nor do we stop them. We
just let them come and go freely. We cannot call it simply thinking, because the thoughts are not pursued or
grasped. We cannot call zazen not thinking either, because thoughts are coming and going like clouds in the sky.
When we are sitting, our brain does not stop functioning, just as our stomach is always digesting. Sometimes our
minds are busy; sometimes calm. Just sitting without worrying about the conditions of our mind is the most
important point of zazen. When we sit in this way, we are one with Reality, which is ‘beyond-thinking’.

Zen meditation is not physical culture, or learning step-by-step - nor is it a method
to gain something material. It is nirvana itself. It is the actualisation of truth and
wisdom.
In your meditation you yourself are the mirror reflecting the solution to your
problems. The human mind has absolute freedom within its true nature. You can
attain your freedom intuitively. Do not work for freedom, rather allow the practice
itself to be liberation.
Life is short and no one knows what the next moment will bring. Open your mind
while you have the opportunity, thereby gaining the treasures of wisdom, which you
in turn can share abundantly with others, bringing them happiness.
The Methods of Zen Meditation
It cannot be emphasised too much that you should not be overly rigorous with the details of
your meditation method. A particular meditation method is just one of many paths to
understanding – a framework within which to silently explore the present moment.
Zen meditation methods are aimed at two things - first there is calming, then concentration.
A mind unburdened with random thoughts develops a profound awareness about its own
state.
First there is the need to quieten, or let go of, wandering thoughts. You need to develop the
facility of gathering your attention so that you can better control your mind, to let your mind
be calm and stable, so that it does not lead you off where you don’t want to go. If you
succeed in quietening the mind, it will no longer be wild and scattered. At that point pain,
numbness and itching that arise during meditation will not bother you or draw your attention,
and neither will passing moods, feelings or emotions.
Second, one develops the ability to concentrate, either on what exists right here and now
(shikantaza), or on a meditation method such as a kan. The fruit of this concentration is
insight into your own mind, and thus all things.
The most commonly encountered methods are breath counting, following the breath, kans
and shikantaza.
Breath counting – Just mentally count each exhalation, from one to ten, and then start again
at one. Do this for the whole sitting period. It sounds easy but that’s all there is to it.
Remember to stay focussed on the counting. When you become aware that you have become
diverted by a distracting thought, just return to the counting, starting again at one. Invest
yourself fully into experiencing each breath – just be “one”, “two”, “three”, and so on,
without thinking about it. Don’t expect anything, and don’t become attached to any clear
state you experience, nor reject any confused or drowsy state that may occur.
Following the breath – When concentration on breathing becomes such that awareness of the
counting is clear and the count is not lost, the next step, a slightly more difficult type of zazen,
involves following the inhalations and exhalations of the breath with the mind’s eye only,
again in natural rhythm.
Kan (kung-an in Chinese) – a phrase from a teaching on realisation, an episode from the life
of an ancient master, or any sort of incident, which points to the nature of ultimate reality can
be a kan. To people who don’t understand the “logic” of kans, many appear to be dialogues
between extreme eccentrics, if not the insane. Kans are not nonsensical riddles to be solved
and discarded. Rather they are subtle teachings on one’s own life.
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An essential ingredient of a kan is paradox, that is something that transcends the logical or
conceptual. A kan cannot be solved by reason, but only by accessing another level of
comprehension that takes the student to a world beyond logical contradictions and dualistic
modes of thought. The meanings of kans can only be intuited by direct experience. Because
they cannot be solved by discursive logic, kans make clear to the student the limitations of
thought. They challenge our limited, conditioned viewpoint, and refine our alignment with
our deeper selves.
Students who have sufficiently settled the wandering nature of their minds may be given (or
where no teacher is available) themselves select a kan on which to meditate. The kan may
come from one of the classical Zen collections (e.g. “What is the sound of one hand?”), or it
may be a more immediate case, based on the practitioner’s own situation, such as the question
“Who am I?”.
Kans are used as a meditation subject and are looked into unremittingly by practitioners
during sitting meditation and whenever possible throughout the day. During intensive retreats
the kan is looked into constantly, in the same way a hen watches her eggs or a cat watches a
mouse.
Shikantaza – Japanese for “just sitting”. This refers to alert non-reflective attention that
neither pursues nor suppresses thoughts, sensations, etc., but rather gives alert detached
attention to whatever arises in and vanishes from consciousness, whether inside your body or
outside. It is full awareness that your body is sitting.
Zen master Dgen regarded that “presence itself” is a itself a kan which, when correctly
grasped, indicates “things as they really are”. “Correctly grasping” this kan proceeds from
the prereflective experience manifested by “without-thinking”. A famous passage in Dgen’s
13th Century Japanese Genjkan states:
To learn the truth is to learn ourselves. To learn ourselves is to forget ourselves. To
forget ourselves is to be experienced by the myriad things. To be experienced by the
myriad things is to let our own body-and-mind, and the body-and-mind of the external
world, fall away. There is a state in which the traces of realisation are forgotten; and it
manifests the traces of forgotten realisation for a long, long time
Being “experienced by the myriad things” expresses the mental activity of “without-thinking”
wherein the personal self (and also “others”) is “forgotten”, because awareness of such
distinctions is not present. No separate self is present to perceive “other” things. Rather, the
Self is all these things, and vice versa, in THIS moment of perception. From “without-thinking”
flows the only identifiable “reality”, namely the unceasing, ever-changing,
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impermanent unfolding of experience.
What about when thoughts arise?
When thoughts arise in your mind, do not give energy to them by becoming caught up by
them or struggling with them; neither pursue or try to escape from them. Just leave them
alone, allowing them to come up and go away freely. The most essential thing in doing zazen
is to be aware of, and thus awaken from, distractive thinking or drowsy dullness, and, moment
by moment, to return to your method (e.g. right posture, counting the breath or your kan).

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Meditation posture
Seated Zen meditation (zazen in Japanese) can be
performed in a number of positions, either on a
cushion on the floor, or on a chair. If you can learn
how to sit on a cushion (zafu in Japanese) in the lotus
position, this would be the preferable way. But if this
is difficult, you can try a number of other alternatives
described below, all of which allow correct spinal
posture and abdominal breathing.
Posture of the trunk Assuming you are using the full lotus or half lotus position, rest both
knees on the floor, straighten the lower part of
your back, push your buttocks outward and hips
forward, and straighten your spine. Pull in your
chin, and extend your neck as though piercing the
ceiling. Your ears should be in line parallel to
your shoulders, and your nose should be in line
with your navel. After straightening your back,
relax your shoulders, back, and abdomen without
changing your posture. Sit upright, leaning neither
to the left nor right, neither forward nor backward. Your spine should now have its natural
curve and be free of tension.
The hands Place your right hand palm-up on your left foot, and your
left hand palm-up on your right palm. The tips of your thumbs should
be lightly touching each other. Place the tips of your thumbs in front of
your navel, and your arms slightly apart from your body.
The mouth Keep the mouth closed, placing your tongue against the roof of
your mouth, leaving no air space.
Your eyes Keep your eyes slightly open. Cast them downwards at
about a 45º angle. Without focusing on any particular thing, let
everything have its place in your field of vision. If your eyes are
closed, you may more easily drift off into drowsiness or
daydreaming.

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Common Sitting Postures
Figures 1 to 4 in the adjacent diagram
show different postures for sitting on a
cushion on the floor. Figure 1 shows the
full lotus position, which has been
explained above. The half lotus posture
in figure 2 is the same as the full lotus,
except that one leg is left on the floor,
with the foot under, or next to, the upper
thigh of the other leg. The so-called
Burmese posture is shown in figure 3,
with both legs lying on the floor.
Figure 4 shows a kneeling position that
can use a cushion for support, or a low
meditation stool.
If sitting on the floor proves to be difficult, use a
meditation cushion on a chair in the way shown
here. It’s important to keep the spine erect and to
avoid either slouching that can cause drowsiness or
strain that can cause discomfort and distraction.
Abdominal breathing
During zazen, breathe quietly through your nose.
As you relax, proper posture will allow you to naturally
start abdominal breathing. This occurs when your
abdomen moves outwards to inhale and inwards to exhale,
rather than breathing with the chest. Abdominal breathing
in turn promotes further relaxed awareness.
Do not try to control your breathing. Let it come and go so
naturally that you forget you are breathing (unless your
practice is counting the breaths). Let long breaths be long,
and short breaths be short. Do not make noise by
breathing heavily.

Part 4. A Zen Meditation Meeting
To foster an environment conducive to silent meditation and to allow gatherings to function
smoothly, certain standard ways of doing things have developed over many hundreds of
years. While small differences occur from place to place, these practices are more or less the
same everywhere Zen is practised. These practices deal with the non-verbal communication
of the stages of the meeting and ways of moving around during the meeting, in particular
entering and leaving the place of meditation and commencing and finishing sitting periods.
They also help create an environment conducive to relaxed awareness.
When entering a meditation room in which sitting
is under way, it is customary to bow to remind
oneself of the enlightened Mind (using the
gassh method outlined below), but this is
optional if you do not wish to bow, as are most of
the formalities. Then walk to your seat. At your
seat, bow in gassh to your seat (to remind
yourself of the Way of practice), and turn
clockwise. Then bow in gassh to the opposite
side of the hall (out of respect for the community
of practitioners). Sit down on your cushion or
seat. Usually we will do seated meditation facing
the wall. When the bell sounds for walking
meditation, bow in gassh, turn clockwise on
your cushion, unfold your legs and stand up
facing towards the centre of the room, with hands
held in the shashu (or, in some schools, isshu)
position. When the signal to commence walking
meditation is given, turn to your left and follow the instructions below.
When sitting is finished and there is no walking meditation, do the same thing and stand
facing inwards with hands held in shashu (or isshu). You’ll usually be told what to do.
Shashu: Put the thumb of your left hand in the middle of the palm and make a fist around it. Place
the fist in front of your chest. Cover the fist with the right hand. Keep your elbows away from your
body forming a straight line with both forearms. If you turn the fist downwards, this is called isshu.
At Open Way sittings, we use shashu.
13
Gassh: Hold the hands and fingers of both
hands together. Your arms should be slightly
away from your chest, your elbows should
extend outward from your sides in a straight
line parallel to the floor. The tips of the
fingers should be at about the same level as
your nose. Because both hands (duality) are
joined together, it expresses the “One Mind”.

14
What if I make a mistake?
Mistakes in procedures often happen and don’t matter. You should not be embarrassed by
them or dwell on them. Let them go. Just carry on. If in doubt about what to do, just follow
what others are doing.
What should I wear?
Wear loose clothing suited to sitting in a cross-legged posture. Avoid strong perfumes,
aftershaves and the like as they won’t necessarily appeal to everyone present, and can create
discomfort to some people. You should also try to avoid eating a large meal before you sit, as
the extra food in your stomach can inhibit abdominal breathing, and also make you drowsy.
Am I allowed to move? What if I want to cough or sneeze?
Seated meditation is not an exercise in self-torture or a test of how tough you are. If you
experience discomfort, then you should adjust your sitting position, but try to do so as slowly
and quietly as you can so as not to disturb your own concentration on your method, or the
concentration of those around you. Let your action of moving be part of your meditation.
Before moving position, it can sometimes be helpful to consider the sensations that you are
experiencing. By looking closely at what we might ordinarily regard as “pain”, we can
sometimes see that, in the stillness of the meditation room, we are magnifying the
significance of the sensation. We can see this sometimes when, in the middle of “pain”(for
example a burning need to scratch an itch) a noise or something happens outside, and we
suddenly have forgotten the pain and become absorbed in this new intrigue.
If you have to cough or sneeze, this can’t be helped, but please consider those around you by
covering your mouth or nose and, in doing so, by moving as slowly and deliberately as you
can. If you experience uncontrollable coughing, for example, it may be best to slowly get up
and sit outside until it passes.
Sleepiness
If you become very drowsy or sleepy while meditating, it can help to open you eyes widely
while quietly and slowly taking a single deep breath, lifting your shoulders and expanding
your chest while inhaling.

15
Walking Meditation (kinhin in Japanese)
Periods of sitting meditation are usually punctuated
with walking meditation for about five minutes.
While doing walking meditation, continue your
meditation practice.
Walk clockwise around the room holding your hands
in shashu or isshu position. From the waist up, your
spinal posture should be the same as in seated
meditation. Take the first step with your right foot.
Advance by taking only half a step for each full
breath (one exhalation and inhalation). Walk slowly
and smoothly as if you were standing in one place.
Do not drag your feet or make noise.
Walk straight ahead and when turning always turn to
the right. When you finish walking meditation
(usually signalled by a leader with a clap or hitting
two blocks of wood together), stop and bow. Then
walk, with your hands in gassh position, at a normal pace around the room until you return
to your seat.
Do not attempt to stand or start walking meditation if your feet or legs have fallen asleep.
Just remain on your seat or cushion until the sensation returns to your limbs and you can
move without risk of falling over. Then join the walking meditation line.

One of the things that is realized when you see the nature of the self is that what you do and what happens to
you are the same thing. Realizing that you do not exist separately from everything else, you realize
responsibility: you are responsible for everything you experience. You can no longer say, “He made me
angry.” How could he make you angry? Only you can make you angry. That understanding changes your
way of relating to the world and your way of looking at stress. You see that stress is created in your mental
processing of your experiences. It usually has to do with separation. Whenever a threat, barrier or obstacle
pops up, our immediate reaction is to pull back, to prepare mentally or physically to fight or run. If you
become the barrier – become the fear, the pain, the anger – by experiencing it fully without judging or
avoiding or running away, and then let it go, there is no barrier. Actually there is no way to pull away from it;
you cannot run away. There is nowhere to run to, nothing to run from: it is you.
John Daido Loori
16
Do not pursue the past.
Do not lose yourself in the
future.
The past no longer is.
The future has yet to
come. Looking at life
deeply as it is
In the very here and now,
The practitioner dwells in
stability and freedom.
(adapted from the
Bhaddekaratta Sutta,
translated by Thich Nhat
Hanh)
Part 5. Attention in daily life
Zen practice really should not be separated from living, and living
at all times can be one’s meditation practice. If you can avoid
being captured by wandering thoughts that are unrelated to what
you are doing at a particular moment (for example, now, reading
these words), and be completely clear about what you are doing at
that moment, you will experience peace, tranquility, openness and
brightness. When mastered, there will be very little disturbance to
one’s emotions in carrying your daily activities. Even if your
emotions are disturbed, you can easily return to clarity about what
you are doing.
The opportunity to discover reality is not later, when
things improve or when your current problems have
been sorted out. Your current circumstances,
including your problems, are the material for
awakening to the reality of This, Now. If you are
experiencing a problem, that also is This/Now. Go
My Teacher once said to me,
- become one with the knot itself, til it
dissolves away.
- sweep the garden.
- any size.
Gary Snyder
into the knot, see it clearly. If you are experiencing ease, that also is This/Now, but don’t try
to hold on to it, as the next moment will have its own characteristics.
And finally - What is THIS? Do you know this NOW?
Although we have never experienced this moment, we assume that we know all about it – this
is the greatest hindrance to living the enlightened life, because the enlightened life is This,
Now. Now is always here and unknown – the unpredictable meeting that is Life. Moment by
moment, each one is a unique, unrepeatable, once-occurring chance to discover Now.
The only necessary thing for us to do, outweighing all other priorities, is to clearly realise that
we do not know what is before us right now, This. Here is the core message of Zen, which is
the source of all the psychological, spiritual and ethical teachings than have been offered over
thousands of years.
Without indulging in your good circumstances, or hating or rejecting your bad circumstances,
just meet Now as it happens, be This, no matter what it is. Not only is there no time like the
present, there is no time but the present.

Further Reading
Much of the material in this introduction to Zen meditation was shamelessly plundered from
the following works. Please look into them for a more detailed understanding.
Aitken, Robert (1982) Taking the Path of Zen, North Point Press: New York
Hgen,Yamahata On the Open Way, Jik Oasis Books (J.O.B.), Liskeird, Cornwall, England
Kapleau, Philip (1989) The Three Pillars of Zen – 25th anniversary edition, Anchor Books,
17
New York
Lasalle, Hugo (1974) Zen Meditation for Christians, Open Court Publishers: La Salle, Illinois
Leighton, Taigen Daniel (ed) and Okumura, Shohaku (1996) Dogen’s pure standards for the
Zen community – a translation of Eihei Shingi, State University of New York Press, Albany
Loori, John Daido (1996) The Heart of Being: Moral and Ethical Teachings of Zen Buddhism
Charles E Tuttle Co (Tuttle Library of Enlightenment)
Luk, Charles (Lu K’uan Yu) (1993) Ch’an and Zen Teaching – Volumes 1 to 3, Samuel
Wesier, Inc: Maine, USA
McLain, Gary, Ph.D., and Adamson, Eve, MFA (2001) The Complete Idiot’s Guide® to Zen
Living, Alpha Books, 201 West 103rd Street, Indianapolis, IN 46290, USA
Nishijima, Gudo and Cross, Chodo (1997 to 1999) Master Dogen’s Shbgenz, Books 1 to
4, Windbell Publications Ltd.: London
Okumura, Shohaku and Leighton, Taigen Daniel (ed.) (1997) The Wholehearted Way – A
translation of Eihei Dgen’s Bendwa, Tuttle Publishing: USA
Sekida, Katsuki (1975) Zen Training – Methods and Philosophy, Weatherhill, Inc.: New York
Sheng-yen (2001) Hoofprint of the Ox – Principles of the Chan Buddhist Path Taught by a
Modern Chinese Master, Oxford University Press, USA
Tamura, Teruyasu (1991) A Zen Buddhist Encounters Quakerism, Pendle Hill Pamphlet 302,
Pendle Hill Publications: Wallingford, Pennsylvania 19086
Tanahashi, Kazuaki and Schneider, David Tensho (1994) Essential Zen, Harper Collins
Publishers: New York
Tarrant, John (1998) The Light Inside the Dark – Zen, Soul and the Spiritual Life,
HarperCollins: New York
Thich Nhat Hanh (1995) Living Buddha, Living Christ, Riverhead Books: New York
Thich Nhat Hanh (1998) The Heart of the Buddha’s Teaching, Broadway Books: New York
Uchiyama, Ksh (1993) Opening the Hand of Thought – Approach to Zen, Penguin Arkana:
New York
Internet references
Buddhanet - http://www.buddhanet.net/
Buddhism Study and Practice Group – State University of New York at Stony Brook
http://www.sinc.sunysb.edu/Clubs/buddhism/
Dharma Drum Mountain - http://www.chan1.org/
Mountains and Rivers Order - http://www.mro.org/zmm/mro.shtml
Open Way Zen – http://www.openway.org.au
Shikantaza, by “the Wanderling”-
http://www.angelfire.com/electronic/awakening101/shikantaza.html
Soto Zen School, Japan - http://www.sotozen-net.or.jp/kokusai/kokusai.htm
Zen Buddhism WWW Virtual Library - http://www.ciolek.com/WWWVL-Zen.html
Zen Buddhist Order of Hsu Yun - http://www.hsuyun.org/
Zen/Chan Writings - http://hjem.get2net.dk/civet-cat/zen-writings.htm
Zen Ponderings - http://www.geocities.com/the_wanderling/
Zen texts - http://www.sacred-texts.com/bud/zen/index.htm

The Basics of Zen Meditation

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