I practiced Zazen for 200 days here's what I learned
The power of stilness in a crazy world
What is Zen?
In the West, most of us have heard of Zen, and many of us have some idea what it is about, but there are many misconceptions about the practice of Zen. This is not helped by the fact that what Zen is about is a very difficult thing to communicate. Thus, it is unavoidable to be a bit vague at points, contradictory, and perhaps obtuse. I will endeavor to be as clear as I can and can only ever speak for my own understanding at this point. I will no doubt return to the subject of Zen as my understanding matures. Firstly, I should mention that I practice Soto style Zen, which emphasizes a practice known as Shikantaza Zazen. While that really sounds like something, it translates simply to ‘JUST Sitting’! This, articulated in a slightly different way, is Only Sitting or sitting and nothing else. In addition to the Soto Style of Zen, there is also Rinzai Zen, of which I do not practice and will not go over in any depth here, but briefly let it be known that their way emphasizes the Koan, a short Zen story or poem.
Before we begin, I must make one thing clear: Zen is not trance. Nor is it hyper focus, or really anything like that at all. This is a common misconception; unlike meditation practices or self-hypnosis, Zen is not about achieving some special state. Zen is not about reaching enlightenment or developing a spiritual superpower; there is no aim of Zen at all. This does not mean that there is no cause to meditate precisely; it is good to do Zazen, but it should not be pointed at anything.
Why Bother?
Just sitting and doing nothing else for ten or twenty minutes at a time is admittedly a rather difficult sell in today’s fast-paced and hyper-productive world, but that world is precisely why Zen is more important than ever before. Firstly, while sitting still for ten minutes sounds like an awful waste of time, practicing Zen is anything but wasteful. While it is important not to practice Zazen with any aim or goal in mind, and to do so without comparing this practice to any other, there are benefits to practicing that may motivate one to get started. Zen is not antithetical to hard work or achievement per se. After all, in many monasteries, there is a simple rule: no work, no food. So, Zen practice takes work very seriously. I need to tread carefully here because to speak of benefits at all may get one started on the wrong track, that being the gaining mind we set aside during practice. But even still, here are some things I have learned from this non-activity and how it has unchained me from some of my worst habits of thought.
A moment of clarity
Much of Zazen is admittedly quite dull. That being said, the best way to clear muddy water is to let it sit. I have found that practicing Zazen regularly has greatly reduced my anxiety and lessened the storm I had in my mind. I find that I am better able to handle negative situations, am more able to set aside thoughts of no use, and am better able to attend to this moment. We often talk about killing two birds with one stone, but Zen argues that it is better to only aim for the one bird less you miss them both.
Let go of perfection
It is good to do your best, but one must also recognize that one’s best is all anyone can do. We can never achieve perfection, and it is better just to act in this moment to address problems as they arise in this moment, rather than postponing for some future date, where some future version of your self, built in your mind, who you think can handle it all perfectly. Letting go of perfect and accepting what is has been one of the biggest benefits to Zazen I have found and has greatly reduced the amount of stress I am under, all while giving me better results from my work.
Condemned to be spontaneous
By doing my best to fully experience this moment, I have been able to see that all thought ultimately arises in this moment from nowhere. All actions happen spontaneously because all thought happens spontaneously. We have no choice but to act in this moment, so there is no sense in striving to act intuitively, but there is also no sense in trying to perfectly plan every action in our lives. This moment simply arises, and we must do our best with what we are given. It is good to think things through, at least to some extent, but you can not be trapped into only thinking and not actually doing. Thoughts will arise, some of them are useful, most aren’t, but there is no need to attempt to control your thoughts as they arise or stop yourself from thinking. By learning how to let go, I have found myself being a far better conversationalist. I articulate my thoughts better, am more responsive to the person I am talking to, and am less distracted by attempts to control the conversation.
The power of ritual
Zen has many rituals, art forms, and practices, from Zen art and Shodo to the Macha Tea Ceremony and beyond, but the most foundational ritual is Zazen. Ritual is distinct from mere routine or habit. It is best to see it as an end in and of itself, done for its own sake. This has been one of the hardest concepts to get my head around, and I have found it is best to just do your best to embody that attitude. Doing Zen for its own sake. A moment away from the chaos to let the mind settle and to give this practice special significance in my life. It allows me to better transition to have clear boundaries in my life, which makes certain times of day and certain larger cycles more distinct in my life. As I continue to integrate the rituals of Zen into my life, I have found that this sense of ritual has been severely lacking in my life. Ultimately, by learning to perform ritual for its own sake, we may be able to start to learn to live for our own sake.
How to do Zazen
Zazen is the main activity of Zen. Much has been discussed about the proper posture for Zen, and indeed, this is the more important consideration; what you are to do with your mind while sitting is ultimately better for you to discover for yourself, perhaps with the occasional finger to point the general direction.
Dogen, the founder of Soto Zen, describes the process far better than I ever could.
For the practice of Zen, a quiet room is suitable. Eat and drink moder- ately. Cast aside all involvements, and cease all affairs. Do not think good, do not think bad. Do not administer pros and cons. Cease all the movements of the conscious mind, the gauging of all thoughts and views. Have no designs on becoming a Buddha. The practice of Zen (sanzen) has nothing whatever to do with the four bodily attitudes of moving, standing, sitting, or lying down.
At the place where you regularly sit, spread out a layer of thick matting and place a cushion on it. Sit either in the full-lotus or half-lotus posture. In the full-lotus posture, you first place your right foot on your left thigh and your left foot on your right thigh. In the half-lotus, you simply press your left foot against your right thigh. You should have your robes and belt loosely bound and arranged in order. Then place your right hand on your left leg and your left palm facing upwards on your right palm, thumb-tips touching. Sit upright in correct bodily posture, inclining neither to the left nor the right, leaning nei- ther forward nor backward. Be sure your ears are on a plane with your shoulders and your nose in line with your navel. Place your tongue against the front roof of your mouth, with teeth and lips both shut. Your eyes should always remain open. You should breathe gently through your nose.
Once you have adjusted yourself into this posture, take a deep breath, inhale, exhale, rock your body to the right and left, and settle into a steady, unmoving sitting position. Think of not-thinking. How do you think of not- thinking? Nonthinking. This in itself is the essential art of zazen -(Dogen).
Resources and follow-ups
Dogen E. Fukanzazengi, (August 8, 2017) Patheos (Trans: Wadell N. & Abe M.) https://www.patheos.com/blogs/monkeymind/2017/08/dogen-explains-zazen-four-translations-fukanzazengi.html
Suzuki, S. (2011). Zen mind, beginner's mind: Informal talks on Zen meditation and practice. Shambhala.