How to Practice Zazen for Beginners: Authentic Zen Experience in Shinjuku, Tokyo
Let’s Experience Authentic Zen Meditation in Kagurazaka, Shinjuku, at 400 Years Old Temple
Best Private Zazen for Beginners and Families in Shinjuku
The Essential Principles Are Only Three
Zen Meditation Techniques
Basic
Shashu: Clasp the left hand with the thumb inside and the palm facing outwards, lightly resting it against the chest, and cover it with the right palm. The left hand should be on top, with the right hand below.
Entering the Meditation Hall
Return to shashu and proceed to your designated sitting position (zai).
Greetings
Gassho teizu towards your own sitting position. Zafu is a cushion used for Zen meditation. Next, gassho teizu to the people sitting on either side. Finally, rotate to the right and gassho teizu to the person sitting opposite you.
Seated Posture (Chakuza)
Leg Cross Position: Whichever position you choose, ensure that the zafu (meditation cushion) is centered beneath your buttocks, supporting your upper body with the knees and buttocks. Kekkafuza (full-lotus position): Place the right foot on the left thigh and then the left foot on the right thigh. Hankafuza (half-lotus position): Tuck the right foot under the left thigh and place the left foot on the right thigh.
Hand Position: Houkai-join (cosmic mudra): Place the right hand on top of the left foot and then the left hand on top of the right foot, lightly touching the thumbs together. The left hand should be on top, with the right hand below.
Upper Body Posture: Stack the spine gently, balancing the head on top. Ensure that the ears and shoulders, as well as the nose and navel, are aligned vertically.
Closing the Mouth: Lightly place the tongue against the roof of the mouth to prevent air from getting trapped in the closed mouth.
Eye Position: Keep the eyes neither fully open nor completely closed, and gaze naturally forward. Focus your eyes on a point about 1 meter ahead.
Initial Deep Breaths: Take several deep breaths through the mouth to release tension in the body and mind.
Swaying the Body (Sayu Yosin): Gently sway the body from side to side, starting with large movements and gradually reducing them until the body comes to a standstill at the center.
Breathing During Zen Meditation: Practice abdominal breathing, inhaling and exhaling slowly and deliberately through the nose.
Mindset for Zen Meditation: Sit without being bound by various thoughts, adjusting your body and breathing to find harmony.