How to sit
Body and mind are intimately connected: the way we use our body affects our mind and vice versa.
That is why we really pay attention to posture in our workshops. The postures taught at the Auckland Zen Centre are those which are especially conducive to a stable, settled, concentrated mind. Though it is possible, and even helpful at times, to meditate lying down, it is more challenging to maintain focus and alertness when lying down. All of the postures described below are tried and true, so experiment and see what works best for your own body.
Burmese
This is a stable cross-legged posture that is more achievable for many people than lotus postures. Both feet rest on the floor. One foot is drawn in, close to, almost under, the centre of the body; the other foot placed directly in front of it on the floor.
Seiza
The seiza or kneeling posture can be done using a cushion or a bench. If you experience ankle-strain, the ankles may be placed at the edge of the mat with the feet hanging over.
Chair
If injury or stiffness means you can’t sit on the ground, you can use a chair. Place a cushion on the chair so that you can sit up straight with hips higher than knees, and maintain the natural curve of the back. If your feet do not reach the floor, make sure they are supported by cushions.
Quarter lotus
One foot is drawn in close to the body; second foot is placed on the calf of the first leg.
Half lotus
One foot drawn in close to body; second foot placed on upper thigh of first leg. Make sure you can see the whole sole of the upper foot and wiggle the toes easily. Don’t twist your knee or otherwise force things to achieve this; the key is in having open hips, for which some months of hip-opening exercises may be necessary.
Full lotus
This is a very stable posture. One foot is placed on upper thigh of opposite leg; second foot is placed on upper thigh of first leg. Instructions as for half-lotus. Only attempt this if you were comfortable in the half lotus posture.
Hands: sitting
The hands are placed in the lap, left hand on top of right hand, with the thumbs lightly touching. It is often helpful to place a cushion under the hands so that they may rest in position without pulling the shoulders forward.
Hands: walking meditation
In formal walking meditation, the right hand covers the closed left hand, with both hands held against the chest.
Eyes
Eyes are at least slightly open, lowered at about a 40-degree angle, the gaze soft and resting without strain.
Whether you sit in a chair or full lotus position, the three basic principles to bear in mind are ease, stability and alignment.
Ease
Most Zen students are initially too tense while sitting. Different factors can all contribute to the tension: sitting in a new posture, unfamiliar surroundings, the presence of other sitters, physical pain, and our own chattering, judging mind-talk can all make us tense up.
To find some ease, once you have sorted out your posture, take a couple of slow, deep breaths, then just let the breath fall into its natural rhythm, without trying to change it in any way. Breathe quietly through the nose. Pay attention to the physical sensations of the breath, centred in the lower abdomen. Release any tension on the out-breath. For more on working with the mind, see below.
Stability
In order to settle the mind, it’s important to settle the body. On a sitting cushion, stability means aiming for a tripod effect, with your pelvic “sit bones” and your two knees forming the three points of contact. If sitting in a chair, have both feet firmly on the floor. If your knees or feet do not reach the floor, make sure they are supported by cushions.
Alignment
Sitting up straight, with the head and shoulders aligned properly with the pelvis, is especially difficult for those of us who are habitually hunched over our tablets and phones.
When sitting, have your shoulders aligned over your hips, and your ears over your shoulders; with your chest open and your spine long. Imagine a string attached to the back of your head gently pulling you upwards.
Most people find it easier to hold a tall, relaxed upright posture with knees slightly lower than the hips. This allows a natural slightly inwards curve to be maintained in the lower back.
What do I do with my mind?
Breath meditation is a simple but rich practice that most new meditators begin with. To start, take a couple of slow, deep breaths, then just let the breath fall into its natural rhythm, without trying to change it in any way. Breathe quietly through the nose. Pay attention to the physical sensations of the breath, centred in the lower abdomen. Don’t try to visualise the breath or verbalise what’s happening, but just experience the sensations of the breath going in and out.
At the beginning it can be helpful to count each inhalation and exhalation up to ten, then start again at one, but be sure that the main thing is the experience of the breath, not the counting. The counting is just an aid to concentration on the breath, not an end in itself. Any time you lose the count just start again at one. Once you can keep the count without losing it for about 15 minutes you can change to counting only at the start of each exhalation, still up to ten. After you can do that for about 15 minutes, you can drop the counting and just focus on the breath, still with the centre of your attention in the lower abdomen.
Release any tension on the out-breath. Sharpen your focus on the in-breath. Don’t chase after or try to get rid of anything that comes into the mind, but just keep returning to the experience of the breath.
What should I sit on?
The key is to have enough height to allow correct alignment of the hips. Most bed and sofa pillows are too soft, and a rolled-up blanket is usually preferable to these. Traditional mats, cushions and benches used at the Centre can be ordered online. See our shop .
Support cushions can make your sitting much more comfortable. Many people find supporting their hands useful, and support under your knees, if they don’t reach the ground, makes the cross-legged postures stable. Three points of contact are necessary for stability.
How often should I sit?
There is a direct relationship between the amount of time and energy you put into practice and the effect it will have. For the beginner, starting modestly (10-15 minutes a day), and working up to at least half an hour is recommended. Regular practice is the key. Over time our zazen becomes a part of daily life, but that usually doesn’t happen overnight. It requires persistence, that is, many fresh starts.
Important note on safety
Take care when you sit to pay attention to your body’s signals. If pain or numbness persists after you stop sitting, you should modify how you sit. Sharp shooting pain while getting into a posture is also a signal that you need to change what you are doing immediately. Do not try to stand up if your legs have gone to sleep. Wait until you have full feeling in them before standing. Some discomfort while sitting is to be expected at the beginning or when sitting for long periods, but take care not to force yourself into any of the postures.
These notes are no substitute for in-person instruction from an experienced meditator.