Japanese RitualsSitting As You Are
Zazen is simple. Sit down. Sit upright. Breathe. Let thoughts come and go. Return to this breath. This moment. This body.
Nothing to achieve. Only to sit and be here.
Roots and Meaning
Zazen is written 座禅. Za means sit. Zen points to meditative absorption.
Say it like this. Za zen.
How to Sit
Posture
Sit on a cushion or chair. Sit near the front edge. Tilt the pelvis slightly forward. Spine long. Chin tucked a little. Crown rises. Hands rest in your lap or on your thighs. Mouth closed, teeth lightly apart. Tongue on the roof of your mouth.
Eyes
Half-open. Rest your gaze on the floor a meter ahead. Soft eyes help a soft mind.
Breath
Breathe naturally through the nose. Feel the belly move. When the mind scatters, lengthen the exhale.
Attention
Count breaths from one to ten on the exhale if helpful. When you wander, return to one. Or simply notice breath without counting.
Common Traps and Antidotes
Chasing special states. Let them pass. Return to posture and breath.
Judging yourself. Bow to the judging mind. Return.
Forcing stillness. Soften effort by ten percent. Sit honestly.
How to Notice Strain
If your jaw clenches or shoulders creep up, adjust. Comfort supports discipline.
A Simple One Week Ritual
- Day 1. Sit five minutes in the morning.
- Day 2. Sit five minutes in the evening.
- Day 3. Sit seven minutes. Count breaths.
- Day 4. Sit seven minutes. No counting. Just breath.
- Day 5. Sit ten minutes. Add one bow before and after.
- Day 6. Sit ten minutes. Walk slowly for three minutes after.
- Day 7. Sit ten minutes. Journal three lines about the experience.
Small Stories
Sae sits before sunrise. The house is quiet. She hears birds. Her day starts clear. This is zazen.
Taro sits in a parked car during lunch. He breathes. He returns to work steady. This is zazen.
Aki sits for five minutes before bed. Sleep comes easier. This is zazen.
Sit. Breathe. Return. That is the practice.
Prompts
- When can you sit without interruption today.
- What posture feels both upright and relaxed.
- What thought returns most. Can you bow to it and come back.
- What small ritual marks the start and end of your sit.
FAQ
Do I need a teacher?
Guidance helps, but you can begin now. Sit simply and kindly. Seek instruction when you can.
Can I sit on a chair?
Yes. Upright and stable is the key. Feet flat. Spine long.
What if my mind is busy?
Everyone’s mind is busy. Notice it. Return to breath. That is the work.
Closing Notes
Find a quiet spot. Sit down. Be here. Bow to whatever arises. Begin again tomorrow.