Shikantaza Meditation - for seasoned Zen Practitioners

For seasoned practitioners of Zen, another popular technique from "Zen Mind, Beginner's Mind" by Shunryu Suzuki is Shikantaza (Just Sitting). This form of meditation is more advanced and emphasizes a state of awareness without a specific focus.

Here are some other techniques you might like to try as well 

• Mind Clearing Technique from “The Monk who sold his Ferrari” 
• The 5 minute Mind-Body Scan 
• Compassionate Meditation Technique 
• Zazen Meditation for the Wandering Mind 
• Observing your Inner Voice 
• The Practise of Letting Go 
• RAIN Practice to deal with difficult emotions

Shikantaza (Just Sitting) Technique

Step-by-Step Guide:

1. Find a Quiet Space:

   • Choose a quiet, undisturbed place to practice. Consistency in your meditation environment can deepen your practice.

2. Prepare Your Seat:

   • Use a cushion (zafu) to sit on, ensuring your hips are slightly higher than your knees. Alternatively, you can use a chair if sitting on the floor is uncomfortable.

3. Assume the Posture:

   • Cross-legged position (Full or Half Lotus): Sit with your legs crossed in a position that feels stable and comfortable. Full Lotus (both feet on opposite thighs) or Half Lotus (one foot on the opposite thigh and the other foot under the opposite thigh) are ideal, but sitting comfortably with legs crossed is also acceptable.
   • Hands Position (Mudra): Place your hands in the cosmic mudra. Rest your dominant hand in your lap, palm facing up. Place your other hand on top, also palm up, with the tips of your thumbs lightly touching to form an oval shape.
   • Back and Head: Keep your spine straight, head slightly tilted downward. Your ears should be in line with your shoulders, and your nose aligned with your navel.

4. Eyes Open:

   • Keep your eyes softly open, gazing downward at a 45-degree angle. Let your gaze be unfocused and relaxed, maintaining a soft awareness of your surroundings without distraction.

5. Breathing:

   • Breathe naturally and gently through your nose. Unlike in some other forms of meditation, you don’t focus on your breath. Instead, allow it to flow naturally without interference.

6. Just Sitting:

   • In Shikantaza, you simply sit with full awareness. There is no focus on counting breaths, visualizations, or mantras. The emphasis is on "just sitting" in a state of alert presence.
   • Mindset: Adopt a mindset of non-striving and non-attachment. Allow thoughts, sensations, and feelings to arise and pass without clinging to or rejecting them. Return to a state of presence without engaging with or following any particular thought or sensation.

7. Duration:

   • Practice for a duration that suits your experience level, starting with 20-30 minutes and extending as your practice deepens.

8. Ending the Session:

   • When you are ready to end your session, bring your hands together in a prayer position and bow slightly. Take a moment to appreciate the practice before slowly standing up.

Tips for Seasoned Practitioners:

• Embrace Non-Striving: Allow yourself to fully embrace the concept of "just sitting" without any goals or expectations.
• Maintain Consistency: Regular practice is crucial. Try to practice at the same time each day to develop deeper concentration and awareness.
• Observe Without Engagement: Cultivate the ability to observe thoughts and sensations without becoming attached or engaged. Let them come and go naturally.

By practicing Shikantaza, seasoned practitioners can deepen their awareness, cultivate a state of presence, and develop a profound sense of equanimity and insight.