Zazen: Frequently Asked Questions (FAQ)

　　This is based upon a pamphlet from the Kyoto Soto Zen Center with modifications.

　　In a zendo the altar is placed in the center of the room. Enter the zendo on the left side of the entry, left foot first. Gassho and bow to the altar.

　　Walk forward across the room past the altar and go to a seat turning corners squarely (cross in front of the altar only during kinhin). Gassho and bow toward the seat, greeting the people to both sides. The people on both sides respond to greeting. Turn clockwise and face front.

　　Gassho and bow to those directly across room, greeting them. They respond with a gassho-bow in greeting. Sit down on the zafu. Turn clockwise toward the wall.

　　Contents

　　1 HAND POSITIONS

　　2 SETTLING INTO THE POSTURE

　　3 BREATH

　　4 AWARENESS

　　5 ARISING FROM ZAZEN

　　6 KINHIN - WALKING ZAZEN

　　7 DIFFICULTIES AND EXPEDIENTS

　　HAND POSITIONS

　　Gassho is performed by placing the hands palm to palm slightly in front of the chest with the arms parallel to the floor.

　　Shashu is performed by placing the thumbtip of the left hand as close to the left palm as comfortable and making a fist around it. Place the fist in the center of the chest and cover it with the right hand. Keep the elbows away from the body with the forearms parallel to the floor.

　　Isshu is the same as shashu but with the left fist turned thumb side toward the chest. Left fist and thumb are parallel to the floor and not vertical as in shashu.

　　SETTLING INTO THE POSTURE

　　Place a thick mat (zaniku or zabuton) in front of the wall and place a small round cushion (zafu) on it. Sit on it facing the wall. There are several positions for the legs. If not too cold sit with bare feet and leave your watch off.

　　The cross legged positions provide greatest stability. To sit in full lotus, place the right foot on the left thigh and then the left foot on the right thigh. To sit in half lotus place your left foot on your right thigh. Try to cross the legs firmly so that a stable tripod of support is provided by the knees and the base of the spine. The order of the crossing of the legs may be reversed. It is also possible to simply sit on the floor with on foreleg in front of the other or kneeling using a bench or a cushion. To sit in a chair, place the feet flat on the floor and use a cushion to elevate the seat so that the upper thighs fall away from the body and follow the rest of the applicable instructions.

　　Rest the knees firmly on the zaniku, straighten the lower back, push the buttocks outward and the hips forward, and straighten your spine. Pull in your chin and extend the neck as though to support the ceiling. The ears and shoulders should be in the same plane with the nose directly above the navel. Straighten the back and relax shoulders, back, and abdomen without changing posture.

　　Keep the mouth closed placing the tongue with the tip just behind the front teeth and the rest of the tongue as close to the roof of the mouth as comfortable. Keep the eyes at least slightly open cast downward at a 45 degree angle without focusing on anything. If closed you will easily slip into drowsiness or daydreaming.

　　Rest the hands palm up on the knees and take 2 or 3 deep abdominal breaths. Exhale smoothly and slowly with the mouth slightly open by pulling in on the abdominal wall until all air has been expelled and inhale by closing the mouth and breathing naturally. Hands still on the knees sway the upper half of the body left to right a few times without moving the hips. Sway forward and back. These swayings are at first larger and then smaller enabling you to find the point of balance of your posture.

　　Finally, place your right hand palm upward in your lap against the lower abdomen. Place the left hand palm upward on top of the right. The seco…

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