Shikantaza - Just Sitting

What is Shikantaza?

Shikantaza, often translated as "just sitting," is a form of meditation popularized by the 13th-century Zen master Dogen. Unlike other meditation techniques that focus on breath counting or koans, shikantaza is about being present without any specific object of focus.

Getting Started: The Basics

1. Find a Quiet Space: Choose a calm area where you won't be disturbed.
2. Posture Matters: Sit on a cushion or chair with your back straight but not rigid. Keep your eyes half-open, gaze resting about 3 feet in front of you.
3. Hand Position: Place your hands in your lap, palms up, with your dominant hand resting on top of the other. Let your thumbs touch lightly, forming an oval.
4. Set a Timer: Start with 10-15 minutes and gradually increase as you get comfortable.

The Practice: Just Sitting

1. Settle In: Take a few deep breaths to center yourself.
2. Let Go of Expectations: There's no goal to achieve, no state to reach. You're already complete as you are.
3. Be Present: Allow your awareness to rest in the present moment. Don't try to control your thoughts or breathing.
4. When Your Mind Wanders: Gently bring your attention back to the present. No judgment, no frustration – just return.
5. Embrace Everything: Accept all sensations, thoughts, and emotions as they arise. Don't chase them, don't push them away.

Tips for Success

• Consistency is Key: Try to practice daily, even if it's just for a few minutes.
• Be Patient: Like any skill, meditation takes time to develop. Be kind to yourself.
• It's Not About Emptying Your Mind: Thoughts will come. The practice is about not getting caught up in them.
• Discomfort is Normal: If you feel physical discomfort, adjust your posture mindfully.

Common Questions

Q: How long should I meditate for?

A: When starting out, it's best to begin with shorter sessions and gradually increase the duration. Here's a general guide:

• Beginners: Start with 5-10 minutes daily.
• Building up: Slowly increase to 15-20 minutes as you become more comfortable.
• Experienced practitioners: May sit for 30 minutes to an hour or more.

Remember, consistency is more important than duration. A regular 10-minute practice is more beneficial than an occasional hour-long session.

Q: What should I do if I feel sleepy during meditation?

A: Drowsiness is common, especially for beginners. Here are some strategies to work with sleepiness:

• Adjust your posture: Sit up straighter or open your eyes a bit more.
• Focus on your breath: Pay attention to the sensations of breathing to increase alertness.
• Try meditating at a different time of day when you're naturally more alert.
• If sleepiness persists, it might be a sign that you need more rest. It's okay to end the session and get some sleep.

Q: Is it okay to scratch an itch or adjust my position?

A: Yes, but do so mindfully. Here's how to approach physical discomfort:

• First, observe the sensation without reacting. It may pass on its own.
• If the discomfort persists, make a conscious decision to move.
• Move slowly and deliberately, making the movement part of your meditation.
• After adjusting, gently return your attention to the present moment.

Q: Should I keep my eyes open or closed?

A: In traditional Zen practice, the eyes are usually kept half-open, but there's flexibility:

• Half-open: Helps maintain alertness while reducing visual distractions. Gaze softly at the floor about 3-4 feet in front of you.
• Closed: Can be helpful if you're easily distracted by visual stimuli, but be mindful of drowsiness.
• Open: Some prefer fully open eyes, especially when transitioning meditation into daily activities.

Experiment to see what works best for you, and don't be afraid to adjust during your practice.

Q: How is shikantaza different from other forms of meditation?

A: Shikantaza has some unique characteristics:

• No focus object: Unlike mindfulness of breath or mantra meditation, there's no specific object of concentration.
• Non-goal oriented: The practice isn't about achieving a particular state or insight.
• Radical acceptance: All experiences are equally embraced without preference.
• Emphasis on "being" rather than "doing": It's about fully inhabiting each moment rather than trying to manipulate your experience.

Q: I feel like I'm not making progress. Is that normal?

A: Feeling stuck is common in meditation practice. Here are some points to consider:

• Redefinition of progress: In shikantaza, progress isn't about achieving states or insights, but about deepening your intimacy with the present moment.
• Subtle changes: The effects of practice often manifest in daily life, such as increased patience or reduced reactivity.
• Expectations can hinder: Ironically, the expectation of progress can interfere with the practice itself.
• Long-term perspective: Zen practice is often likened to water slowly eroding a rock. Changes happen gradually over time.
• Seek guidance: If you're consistently feeling stuck, it might be helpful to speak with an experienced teacher or join a meditation group for support.

Q: Am I doing it right if I'm thinking a lot?

A: There's no "right" or "wrong" in shikantaza. Noticing that you're thinking is actually a crucial part of the practice. Here's why:

• Awareness is key: The goal isn't to stop thinking, but to become aware of your thoughts without getting caught up in them.
• Thoughts are natural: Your mind will produce thoughts; that's its nature. The practice is about observing this process.
• Non-judgment is important: Instead of labeling thoughts as "good" or "bad," simply acknowledge them and gently return to the present moment.
• Progress looks different: Over time, you might notice spaces between thoughts or a shift in your relationship to thinking, but this isn't a goal to strive for.

Remember, even experienced practitioners have busy minds sometimes. The practice is in how you relate to those thoughts.

Q: Should I feel relaxed or enlightened after?

A: You might, or you might not. The effects of meditation often unfold subtly over time. Here's what to keep in mind:

• Varied experiences: Some sessions might leave you feeling calm and centered, others might feel frustrating or boring. All of these experiences are valid.
• Long-term benefits: While immediate relaxation can occur, many benefits of meditation accumulate gradually with consistent practice.
• Beyond feeling good: The aim of shikantaza isn't to achieve a particular state but to intimately experience your life as it is.
• Everyday mindfulness: You might notice changes in how you respond to daily situations, even if individual sessions don't feel particularly special.
• Letting go of expectations: Paradoxically, releasing the expectation to feel a certain way can lead to more profound experiences in your practice.

Q: Can I practice shikantaza lying down?

A: While sitting is traditional, you can adapt the practice to lying down if needed. Just be mindful not to fall asleep! Here are some considerations:

• Tradition vs. accessibility: Sitting is emphasized in Zen traditions, but the essence of the practice is more important than the form.
• Benefits of sitting: An upright posture can help maintain alertness and embody the balance between relaxation and attentiveness.
• When to lie down: If you have physical limitations or injuries that make sitting uncomfortable, lying down is perfectly acceptable.
• Staying awake: If you choose to lie down, you might place your arms slightly away from your body or bend your knees to help stay alert.
• Mindful transitions: If you start seated and need to lie down, do so with full awareness, making the transition part of your practice.
• Experiment: Try both positions and see what supports your practice best. You might even alternate between sitting and lying down as needed.

Remember, shikantaza is about being fully present in each moment. It's a simple practice, but it opens the door to profound insights about yourself and the nature of reality. Start small, be consistent, and most importantly, enjoy the journey of just sitting.