The practice of just sitting — also known as mindfulness meditation, or by its Japanese name zazen (or zuochan in Chinese) — is the central practice method utilized in Pragmatic Buddhism. Each week, CPB monks, formal students, members and guests join as a community to practice zazen. This communal setting enhances our individual practice; the group calls on the individuals to remain focused.
Unlike many forms of meditation where the goal is to block out the external world to focus internally, zazen pays attention to all sensory experiences, and is therefore called “awareness cultivation” at CPB. This practice trains the brain to pay more attention throughout everyday life, embracing a deep awareness without attaching unnecessary linguistic labels — nonjudgmental awareness.
A major goal of awareness cultivation is to become aware of our own mental dispositions. Whatever you observe (anger, stoicism, happiness, sadness), it is important for you to know intimately your own mind, so that you can identify the negative characteristics (greed, hatred, resentment, self-loathing, dogmatic views). By becoming aware of negative aspects of our intentionality, we can work, through regular practice, to let them go.
While practicing zazen, the human brain actually changes its physiology to induce a more relaxed, deeply calm state of awareness. Over time the brain itself changes its underlying structure to increase the capacity for awareness. There is more to zazen than just sitting!
Location, Timing & Supplies
Remaining mindful of the location and timing of your practice is essential. A quiet and comfortable environment, such as a bedroom that can be closed off from other voices, works well. During comfortable times of the year, the outdoors is excellent. Sit around the same time each day when possible — our bodies get accustomed to cyclical schedules, and this facilitates the meditative mindset.
Proper sitting supplies, such as a zafu (cushion) and zabuton (under-cushion), or a seiza bench are very helpful; simpler items, such as a large pillow from your home, can also work.
The Posture
The most important part of sitting is proper centering and balance; if these are not observed first, the body will fatigue more quickly and pain in the postural muscles might distract you. Relaxation of muscular tension is also a requisite.
A note about joint health: Before attempting any traditional posture (all except “chair”), be sure your hips, knees, and ankles are healthy enough. If you have had arthritis, degeneration, or surgeries, check with your physician. Mild stretching prior to sitting will warm the muscles and enhance comfort.
Begin by situating yourself over your zafu, then assume one of the four recommended meditation postures: half-lotus, Burmese, seiza, or chair. Bring yourself upward and forward, transferring most of your weight into the legs. Slowly relax back into an upright posture, exhale, and allow muscular tension to fall away from neck and shoulders downward. Allow the belly to relax outward for diaphragmatic breathing, and ensure the head is centered over the neck.
Half Lotus
Like the lotus, except only the non-dominant foot is tucked into the dominant thigh. If right-handed, the right leg is flush against the ground and the left foot is tucked into the right thigh at the knee; the left knee comes as close to the ground as possible.
Burmese
Like the half-lotus, except the non-dominant foot is not tucked — instead it rests along the ground in front of the dominant leg. More accessible to less flexible practitioners.
Seiza
Place the legs parallel to one another, flush to the ground, with toes pointed behind you. A soft mat or zabuton helps prevent discomfort.
Chair
For those unable to sit in a traditional posture, sitting in a chair, while retaining the principles of proper centering and balance, works just fine.