Just Sitting Meditation: A Comprehensive Guide to Shikantaza and Zazen

How to Do Just Sitting Meditation?

Just sitting meditation, often referred to as Shikantaza or Zazen in the Zen tradition, involves simply sitting upright and being present, observing whatever arises in your experience—thoughts, sensations, sounds—without engaging with them, manipulating them, or pursuing them.

Understanding Just Sitting Meditation (Zazen/Shikantaza)

Just sitting meditation is a core practice within certain mindfulness traditions, notably Zen Buddhism, where it's known as Zazen (seated meditation) and specifically Shikantaza ("just sitting"). Unlike guided meditations that might focus on specific visualizations, body scans, or affirmations, just sitting emphasizes non-dualistic awareness. The practitioner aims to simply be present, fully inhabiting their posture and observing the flow of experience without attachment or aversion. It is a direct and often challenging practice that cultivates profound stillness and insight.

The Foundational Principles: Why Your Body Matters

While meditation is often perceived as a purely mental exercise, just sitting meditation profoundly integrates the body. Your posture, breath, and sensory awareness are not merely supports for the mind; they are integral components of the practice itself.

• Posture as a Foundation: In just sitting, the physical posture is paramount. A stable, upright, and balanced posture provides the necessary physiological foundation for mental stillness. It minimizes physical distractions, promotes optimal respiratory mechanics, and fosters an alert yet relaxed state. From a biomechanical perspective, proper spinal alignment ensures efficient energy flow and reduces muscular fatigue, allowing for longer, more comfortable sessions.
• Breath as an Anchor: The breath is the primary, most immediate anchor in just sitting. It's not about controlling the breath, but rather observing its natural rhythm as it enters and leaves the body. This continuous, non-judgmental awareness of the breath helps to ground the mind and prevent it from becoming lost in thought. Physiologically, focusing on the natural diaphragmatic breath activates the parasympathetic nervous system, promoting relaxation and reducing sympathetic arousal.
• Mindfulness of Sensations: This practice cultivates heightened interoception—the awareness of internal bodily states. By simply sitting, you become more attuned to subtle physical sensations, enhancing your overall body awareness and connection between mind and body.

Step-by-Step Guide to Just Sitting Meditation

Embarking on just sitting meditation requires patience and a willingness to simply be. Here’s a structured approach:

Step 1: Choose Your Environment

• Quiet and Calm: Select a space that is as free from distractions as possible. This might be a dedicated meditation corner, a quiet room, or even a peaceful spot outdoors.
• Comfortable Temperature: Ensure the room is neither too hot nor too cold to minimize physical discomfort.

Step 2: Establish Your Posture

The most critical element in just sitting is the posture, which should be stable, upright, and alert.

• Seated on a Cushion or Bench (Traditional):
  • Elevate Your Hips: Use a meditation cushion (zafu) or a meditation bench (seiza bench) to elevate your hips higher than your knees. This tilting of the pelvis allows your spine to naturally align.
  • Leg Position:
    • Cross-Legged (Burmese): One leg in front of the other.
    • Half-Lotus: One ankle rests on the opposite thigh.
    • Full-Lotus: Both ankles rest on the opposite thighs.
    • Seiza (Kneeling): Kneeling with buttocks resting on heels or a bench.
  • Knee Support: If using a cushion, ensure your knees are supported by the floor or by smaller cushions (zabuton) to prevent strain.
• Seated on a Chair (Alternative):
  • Feet Flat: Plant both feet flat on the floor, hip-width apart. If your feet don't reach, use a footrest.
  • Spine Erect: Sit towards the front edge of the chair, ensuring your back is straight and not leaning against the backrest.
  • Hips and Knees: Aim for a 90-degree angle at both your hips and knees.
• Spinal Alignment (Universal):
  • Elongate Your Spine: Imagine a string gently pulling the crown of your head upwards, lengthening your spine. Maintain its natural curves (cervical, thoracic, lumbar).
  • Head Balanced: Your head should be balanced directly over your spine, not tilted forward or backward. Tuck your chin slightly.
  • Shoulders and Arms: Relax your shoulders, letting them drop naturally. Your arms should hang loosely at your sides.
  • Hands: Place your hands in a comfortable position, typically resting in your lap. The "cosmic mudra" is common: the dominant hand holds the non-dominant hand, palms up, with thumbs lightly touching to form an oval.
• Gaze: Allow your eyes to be gently open, looking softly downwards at a 45-degree angle, about two to three feet in front of you. Avoid focusing on anything specific. If closing your eyes helps reduce distraction, that is also acceptable.

Step 3: Settle into Your Breath

Once your posture is stable, turn your attention to your breath.

• Observe Naturally: Do not try to control, deepen, or change your breath in any way. Simply observe the natural in-and-out flow.
• Focus Point: Notice where you feel the breath most distinctly – perhaps the rise and fall of your abdomen, the sensation of air at your nostrils, or the movement of your chest. This sensation becomes your primary anchor.
• Diaphragmatic Breathing: Allow your breath to be full and natural, originating from your diaphragm. Feel your abdomen gently expand on the inhale and contract on the exhale.

Step 4: Observe the Mind (Without Engagement)

This is the essence of "just sitting."

• Non-Judgmental Awareness: As you sit, thoughts, feelings, memories, and physical sensations will inevitably arise. The practice is to simply notice them without judgment, without engaging with them, and without following them.
• "Letting Go": Imagine thoughts as clouds passing in the sky. You observe them, acknowledge their presence, and then let them drift by without getting caught up in their narrative.
• Return to Anchor: When you realize your mind has wandered (and it will, countless times), gently, without self-reproach, bring your attention back to your breath or your posture. This act of returning is the core of the practice.
• Stay Present: The goal is not to empty the mind or achieve a specific state, but to cultivate a continuous, non-reactive awareness of the present moment, whatever it contains.

Step 5: Concluding Your Session

• Gentle Re-entry: When your chosen time is up, gently open your eyes (if closed) and slowly become aware of your surroundings.
• Movement: Take a few moments before standing. Gently stretch your body, especially your back and legs, to re-acclimate.

Common Challenges and Kinesiological Insights

• Physical Discomfort: Beginners often experience discomfort (e.g., in knees, back, hips). This is normal.
  • Kinesiological Adjustment: Ensure your hips are higher than your knees. Experiment with different cushion heights or leg positions. If pain persists, adjust your posture or consider a chair. Regular stretching (e.g., hip flexors, hamstrings, spinal mobility) outside of meditation can also improve comfort.
• Restless Mind: It's natural for the mind to be busy.
  • Approach: Acknowledge the thoughts without judgment, and gently return to your breath. The practice is in the returning, not in the absence of thoughts.
• Falling Asleep: Sometimes relaxation can lead to drowsiness.
  • Kinesiological Adjustment: Ensure your posture is alert and upright. Avoid leaning. A slightly cooler room or a subtle shift in posture can help.

Benefits of Consistent Just Sitting Practice

Regular engagement in just sitting meditation offers a myriad of benefits, extending beyond mental well-being to influence physical and neurological aspects:

• Enhanced Mental Clarity and Focus: By training the mind to observe without attachment, you cultivate a sharper, more focused attention span.
• Stress Reduction and Emotional Regulation: The practice fosters a non-reactive stance towards thoughts and emotions, reducing the physiological stress response and improving emotional resilience.
• Improved Interoception and Body Awareness: The sustained focus on bodily sensations cultivates a deeper connection to your physical self, enhancing proprioception and interoception.
• Cultivation of Patience and Self-Compassion: The repetitive act of returning to the present moment, despite distractions, builds patience and a non-judgmental attitude towards oneself.
• Reduced Rumination: By observing thoughts without engaging, the mind learns to break cycles of obsessive thinking.

Integrating Just Sitting into Your Routine

• Start Small: Begin with short sessions, perhaps 5-10 minutes, and gradually increase the duration as you become more comfortable.
• Consistency is Key: Daily practice, even for a few minutes, is more beneficial than infrequent long sessions.
• Dedicated Time: Try to find a consistent time each day, such as first thing in the morning or before bed, to establish a routine.

Final Considerations for the Practitioner

Just sitting is a practice, not a performance. There's no "perfect" session, only the continuous effort of showing up and being present. Embrace patience, self-compassion, and persistence. While this guide provides a foundational understanding, seeking guidance from an experienced meditation teacher can offer invaluable insights and support as you deepen your practice.