Hakuin Ekaku, 1685-1768; Self-Portrait
Zazen, or Sitting Meditation, is the primary practice in Zen Buddhism. Whether one is a lay practitioner, monk or nun or a resident at a Zen center, the essential practice is Zazen. The principles of Zazen were demonstrated by Shakyamuni Buddha, more than 2,500 years ago. Since then, millions of Buddhist practitioners around the world have sat Zazen and they continue to do so today. In the 14th Century, one of the pivotal Zen masters of this lineage, Dogen Zenji, set forth the basic principles of Zazen. We still follow these principles today because they are simple and to the point.
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Treasury of the Eye of the True Dharma
Principles of Zazen
Shôbôgenzô zazen gi
Translated by Carl Bielefeldt
Studying Zen (sanzen) is zazen. For zazen, one should have a
quiet place. Spread a thick sitting mat. Do not let in drafts or
vapors; do not admit rain or dew. You should secure and maintain
the spot where you place yourself. There are traces from the past
of those who sat on a vajra [seat] or sat on a rock; they all spread a
thick layer of grass to sit on. The place where you sit should be
bright; it should not be dark either day or night. The technique is
to keep it warm in winter and cool in summer.
Cast aside all involvements and discontinue the myriad affairs.
Good is not thought of; evil is not thought of. It is not mind,
intellect or consciousness; it is not thoughts, ideas or perceptions.
Do not figure to make a buddha; slough off sitting or reclining.
You should be moderate in food and drink. Hold dear the passing
days and nights, and take to zazen as though brushing a fire from
your head. The Fifth Ancestor on Mt. Huangmei worked only at
zazen, without any other other occupation.
During zazen, you should wear the kesa (robe or rakusu). Put down a cushion.
The cushion is not placed completely under your crossed legs but
only under the rear half, so that the mat is beneath the legs and
the cushion beneath the spine. This is the way that all the
buddhas and ancestors have sat during zazen.
Sit in either the semi-cross-legged or fully cross-legged position.
For the fully cross-legged position, place your right foot on your
left thigh and your left foot on your right thigh. The toes should
be even with the thighs, not out of alignment. For the semi-crosslegged
position, simply place your left foot on your right thigh.
Loosen your robe and underwaist, and arrange them properly.
Place your right hand on your left foot and your left hand on your
right hand. Put the tips of your thumbs together. With your
hands in this position, place them against your body, so that the
joined thumb tips are aligned with your navel.
Straighten your body and sit erect.
Do not lean to the left or right; do not bend forward or back.
The ears should always be aligned with the shoulders, and the nose aligned with the navel.
The tongue should be placed against the front of the palate.
The breath should pass through the nose. The lips and teeth should be closed.
The eyes should be open, neither too widely nor too narrowly.
Having thus regulated body and mind, take a breath and exhale
fully. Sitting fixedly, think of not thinking. How do you think of
not thinking? Nonthinking. This is the art of zazen. Zazen is
not the practice of dhyåna. It is the dharma gate of great ease and
joy. It is undefiled practice and verification.
Treasury of the Eye of True Dharma, Principles of Zazen
Number 11
Presented to the assembly
in the first year of Kangen,[cyclical year] mizunoto-u [1243]
winter, eleventh [month]; at
Yoshimineshøja, Yoshida district, Esshu
Japan
