How to Practice Zen Meditation

Abstract

This chapter provides instructions for practicing Zen meditation, zazen. It explains how to attend to place, body, breath, and mind. First, it explains how to set up a good space for meditation, and it discusses when, how often, and for how long one should meditate. Next, it explains in detail how the body should be positioned, either on a chair, in a cross-legged (Burmese, half-lotus, or full-lotus) position, or in a kneeling position. Then it introduces the traditional Zen method of “counting the breaths,” up to ten, one number per breath, as a method for concentrating and calming the mind. It goes on to discuss the importance of maintaining physical stillness as a gateway to mental, emotional, and ultimately spiritual peace, and it explains how to clear the mind by neither chasing after nor chasing off distracting thoughts. It ends by explaining how to practice walking meditation, kinhin.