Instructions for Zen sitting practice (Zazen)

1. Posture. Sit with the whole body present and still. Keep the spine upright, the top of the head and chest lifting up. Sit on the front third of your chair or on a cushion on the floor. This helps your pelvis tip forward, creating a straight back and open chest. Everyone’s body is different. We can help you find a posture that works for you. Arrange your legs in a position you can maintain comfortably for some time. Use a pillow or other props if needed.

2. Lower your eyes to a 45 degree angle, neither fully opened nor closed. Gaze softly about 3-4 feet in front of you. Keep your lips and teeth closed with the tip of the tongue touching the back of the upper teeth.

3. To form the traditional hand position, place your right hand with the palm up in your lap and the left on top of it. Lightly touch the tips of your thumbs. You can also put your hands in any position where your shoulders and arms are relaxed, like resting them in your lap or on your knees.

4. Counting the Breath. Beginners start by counting each breath, then “two” and so on until you reach “ten” and return to one. Beginning again and returning to the practice is an important part. And when one loses count or becomes distracted by thoughts, gently return to “one” and start again without judgment. When you get lost in thoughts, let your breath escort you back to the natural rhythm of breath in the present moment.

5.  When your mind wanders return to your breath. The key is to notice your breath and thoughts, not to force thoughts to go or allow them to stay. Gently allow thoughts to go with each breath. Relax.

6. Practice daily at least 15 minutes or more. Build up to 25 minutes. Commit to a daily practice. Remember the reasons you came to Zen.

7. Speak to a Teacher for any questions, or just to receive instruction as you continue with zazen practice.

If you are new to Zen or to One Heart Sangha, you may request information or Instruction on Zen Meditation, at information@oneheartsangha.org