In Japan there is a saying, “start with the form”. You may think that as long as one has the right mindset then one can fully succeed. But that is not enough. We are all susceptible to our emotions, which affects the stability of our heart and mind. But if you start with a stable form, it will hone your concentration and lead you in the right direction. A stable form can guide you to enlightenment.
Here we will introduce the correct form and basics of Zen.
Though, bear in mind that it is not necessary to follow these forms- they are merely suggestions.
“Start with the form” is important in the Japanese way of thinking.
When your emotions get the best of you, understanding the practice of Zen may lend a helping hand to maintain control.
To prepare for sitting in “Zazen”, take off your shoes and choose clothes that are loose fitting. The point is to be comfortable, so remove items that press hard against the body such as neckties or watches.
When practicing “Zazen” you should prepare in terms of three aspects: posture, breathing, and heart. If you can control your breathing and posture, naturally the heart will follow. First, we will introduce how to position one’s posture.
Prepare some cushions to sit on, but before you take a seat, first take a moment of gratitude. Once you sit down, sit cross-legged.
To begin, sit cross legged. Put the left foot over the top of the right knee and the right foot over the top of the left knee. This is called the “Lotus Position”.
If the Lotus Position is difficult for you, try only one leg at a time. Put the left leg over the top of the right knee or vice versa.
This is called the “Half Lotus Position”.
Now that your legs are positioned, next are the hands. With your palms facing upwards, put the right hand under the left, and touch the tips of your thumbs, making an egg-like shape. The center of the clasped hands should be around the middle of the body, near the abdomen. Release the tension in your shoulders and relax.
Next, find your balance. Slowly rock front and center, left and right. Once you find the straight position of the body, sit with your back tall. Let’s also draw in the chin.
Your line of sight should be slightly in front of you, around one meter. At this time, do not shut your eyes. Keep them open about halfway.
Create just a tad of tension as you close your mouth so air cannot get in, place the tongue on the upper palate, and close your jaw so the top and bottom of your back teeth are slightly touching.
Breath from the stomach. Concentrate around 10 centimeters below the belly button, and breathe from here.
Try to push out all the air in the body and slowly exhale. Then, after you have finished breathing out, take another breathe in. Try to deeply breathe slow and long.
If evil thoughts arise in one’s heart, do not try to chase them away, wait for them to subside. Like staring at the scenery from inside of a car, passively observe the evil thoughts. Even if they continuously arise let them subside. Something drawing away cannot be pursued; something drawing near cannot be resisted.
Even if you still have evil thoughts, just keep breathing and concentrating. Inhale exhale, inhale, and exhale. “Exhale one.. exhale two…” Like this, count to ten, and start back again from one after you have finished. This is called being mindful of breathing, and you will notice things you normally don’t.
The emphasis in Zen is on the experience of the practice itself. The action is where you find meaning and purpose. If you come to Japan, why don’t you take this opportunity to try Zen?
Here are some of the temples in Kyoto where you can experience Zen and where you can learn the spirit of Zen. Won’t you try at least one? After all, the root of Zen can be found in the experience of searching itself.
