Motivation

We live in a world that is often hectic and full of distractions. The constant accessibility and pressure to always be productive can disrupt our inner balance. Shikantaza, a form of Zen meditation, offers us the opportunity to dwell in the moment and simply be. By focusing on the here and now, we can find inner peace and clarity. It is a wonderful practice that teaches us to observe our thoughts and emotions without being carried away by them. This ‘just sitting’ is a simple but profound way to self-discovery and relaxation. Let’s explore this path together.

Background

Shikantaza is a Japanese meditation practice that is part of the Zen tradition. The term translates to ‘just sitting’ and invites us to rest in a simple, unexcited posture. In today’s hectic world, this practice can help especially young people find peace and equanimity. The goal is to let go of all thoughts and worries and to only be in the present moment. It is not only a way to reduce stress, but also a method to develop intense self-awareness and a deep sense of connection with the world. Many meditators report a groundbreaking inner transformation through the practice of Shikantaza.

Step-by-Step Guide

1. Find a quiet place: The first step in practicing Shikantaza is finding a quiet place where you can be undisturbed. This can be in your home, outdoors, or in a meditation room. Ensure that the place is comfortable and inviting, without distractions that could disrupt your focus.
2. Sit comfortably: Take a seat in an upright but comfortable position. You can sit cross-legged, on a chair, or on a cushion. Make sure your spine is straight and you still feel relaxed.
3. Find your hand posture: Place your hands in your lap or on your thighs. A common hand posture is the Gassho posture, where you place your palms together in front of your chest, or the open palm on the thigh. Experiment with what works best for you.
4. Open or close your eyes: You can lightly open your eyes and focus on a point in front of you or close them completely. If you close them, invite your attention to go inward. Choose the method that feels most comfortable for you.
5. Breathe deeply and relax: Start with some deep breaths. Breathe slowly in through your nose and let the air out through your mouth. When breathing, focus on the natural movement of your body; feel how your abdomen rises and falls.
6. Observe your thoughts: Let your thoughts come and go without getting involved in them. Imagine them like clouds passing in the sky. You don’t need to change or evaluate them; simply observe and keep breathing.
7. Focus on the moment: Try to direct your attention to the present moment. Feel the sensations of your body, the room’s temperature, and the sounds around you. Just be here, in this moment, and let go of everything else.
8. Be patient with yourself: It’s normal for your thoughts to wander. If you notice that you’ve lost your focus, gently bring your attention back. Be patient and kind to yourself; this is part of the process.
9. Meditate for a specific period: Set a time limit, perhaps 10 to 20 minutes to start. You can use a timer so you don’t have to worry about the time. When the timer goes off, end the meditation gently and deeply relaxed.
10. Reflect after meditation: Take a moment to reflect on the meditation. What did you feel? Were there any noticeable thoughts? Write down your experiences in a meditation journal to track your progress.
11. Integrate Shikantaza into your daily life: Try to practice Shikantaza regularly, whether it’s in the morning after waking up or in the evening before going to bed. The more you practice, the more you will feel the benefits. Consider if you can even determine a fixed time for your meditation practice.
12. Be open to changes: The practice of Shikantaza will evolve over time. Be open to the experiences you have and the changes in your perspective and emotional state. Let the practice become an integral part of your life and enjoy the journey of self-discovery.

Final Reflection

After practicing Shikantaza, you may notice that you are calmer and more centered. You may become more sensitive to how your emotions feel and how they influence your reactions. This form of meditation is an invitation to find peace amidst the chaos and to learn that the simplest practices can bring about the deepest transformations. Create a space for ‘just sitting’ in your life, and you may experience the surprise that this simple sitting can lead you to profound self-discovery. Remember that in the practice of Shikantaza, there is no wrong or right way to do it. It’s simply your way of being in the moment.