Shikantaza
Shikantaza, often translated as "just sitting," is a form of Zen Buddhist meditation that emphasizes pure awareness without any specific object of focus, such as breath or mantra. It's about sitting in a state of alertness, observing thoughts, sensations, and emotions as they arise without getting attached to them or trying to manipulate them in any way. Here's a step-by-step guide to practicing Shikantaza:
Find a Quiet Space: Choose a quiet and comfortable place where you can sit undisturbed for a period of time. It could be a meditation cushion, a chair, or even just a quiet corner of a room.
Assume a Comfortable Posture: Sit upright with your back straight but not rigid. You can sit cross-legged on a cushion or in a chair with your feet flat on the ground. Keep your hands folded in your lap or resting gently on your thighs.
Gently Close Your Eyes (Optional): While it's common to practice Shikantaza with eyes slightly open and gaze lowered, some practitioners find it more conducive to close their eyes lightly. Experiment with both and see what works best for you.
Settle into Awareness: Bring your attention to the present moment. Notice the sensations of your body touching the ground, the sounds around you, and the feeling of the breath moving in and out of your body. Allow your awareness to expand to include everything in your field of perception.
Let Go of Control: Release any effort to control your thoughts or experiences. Instead of trying to quiet the mind or achieve a particular state, simply allow whatever arises in your awareness to come and go without interference. This includes thoughts, emotions, bodily sensations, and external sounds.
Anchor in the Present: If you find your mind wandering, gently bring your attention back to the present moment. You can use the sensation of the breath, the feeling of your body sitting, or any other anchor to help ground you in the here and now.
Cultivate Non-Judgmental Awareness: Practice observing your experiences with an attitude of openness, curiosity, and non-judgment. Notice any tendencies to label experiences as "good" or "bad" and let go of these judgments, allowing things to be just as they are.
Continue with Persistence: Shikantaza is a practice of persistence. Even when it feels difficult or uncomfortable, try to stay with the practice without giving up or becoming discouraged. Trust that with time and consistency, your capacity for awareness and presence will deepen.
End with Gratitude: When you're ready to conclude your meditation session, take a moment to express gratitude for the opportunity to practice and for whatever insights or experiences arose during your sit.
Carry Mindfulness into Daily Life: Remember that Shikantaza is not limited to formal meditation sessions. As you go about your day, try to maintain a sense of mindfulness and presence in all your activities, bringing the same non-judgmental awareness to whatever you're doing.
Areas it can help in: Clarity, Serenity, Insight, Presence, Equanimity, Awareness, Calmness, Concentration, Liberation, Tranquility.
