Zen: Practice and aim

Zazen
Zazen is the most important practice in Zen and literally means sitting in meditation. Posture: The traditional posture during meditation is the full lotus posture (depicted on the right) with the left foot on top of the right thigh and the right foot on the left thigh. This posture is said to be ideal for meditation as it is possible after getting used to it to sit upright with a straight spine, relaxed body and relaxed breathing for longer lengths of time. The attitudes towards the importance of the right posture vary but as this posture is difficult especially for Westerners not accustomed to sitting on the ground, other
Full lotus

postures as depicted below or sitting on the chair are generally possible in Western and many other schools (e.g. at Bodhizendo)

Quarter Lotus

Burmesian

Seiza posture

Sitting on a bench

One sits on the front edge of a round meditation cushion (Zafu) or on a small meditation bench with the knees placed firmly on the ground. This raised cushion or the bench help tilt the pelvis forward slightly and assist in putting a natural curve in the spine and maintaining good posture. A mat or a blanket is used as comfortable under-layer. The upper body is upright out of the hip joints but does not lose the connection with the earth. It is of utmost importance that the hips are worked on and opened up. If the hips are not open there is excessive strain placed on the knees and thighs. The spine is extended and the chin tucked slightly in. It may be helpful to imagine a string connected to the top of your head that slightly elevates the body. The shoulders are relaxed. The nose should be directly over the navel. When sitting on a chair the thighs are slightly down. Feet are hipwide grounded to the earth. Do not lean back (You may prevent this by using a cushion under the back part of the rear). The hands form a mudra: Eyes should be slightly open and downcast without being focused on anything. With eyes open you are less likely to get carried away with daydreams and fantasy while also remaining grounded. Breathing: Attention in Zen meditation concentrates on breath and body. In this abdominal breathing is of major significance. It connects body and mind and helps to explore the deeper levels of existence. Respiration through the nose down to the diaphragm centers and relaxes the mind. With each out-breath there is a sense of letting go, of breathing without any goal. One should also not manipulate the breath. It should be silent, slow and relaxed. State of the mind: A stable sitting position supports the stability of the mind and assists in focusing on the moment. The intention is to join body, breath and spirit; to be with oneself and with the world, without judgment, to be just present "here and now". Breathe slowly but fully into your belly and let your thoughts float like clouds. Do not identify yourself with your thoughts or follow them and you will gradually be immersed in silence. The ideal is to just sit without any supportive methods. But as this is not an easy task especially in the beginning, helpful methods such as breath counting (e.g. from 1 to 10; in and out breaths, just in breaths

or just out breaths), simply focusing on the breath or pondering on a koan (see below) can be helpful.

Kinhin
Kinhin is walking meditation and sometimes called zazen while walking. It is generally practiced between Zazen periods to reactivate the body, but can also be practiced as an exercise in its own right a practice that e.g. the Vietnamese Zen monk Thich Nath Hanh focuses on. The tempo can be slow, normal or fast. At Bodhizendo kinhin was practiced between Zazen periods either in a slow version, where everyone walked around the edge of the meditation hall in the same way and at the same speed, or as free kinhin where everyone walked at their own speed either in the hall or outside. The aim is to be present and conscious of the movement of the body and not let your thoughts run off.

Samu
Samu literally means service (equivalent to the term seva used e.g. in Indian Ashrams) and means the different tasks that are assigned to the monks. The often physically demanding labour is traditionally considered of high importance for the monks in a monastery, especially in the kitchen. There is a clear understanding that Zazen alone is not enough to reach satori (enlightenment) but that every day activities are just as important to activate consciousness. Even though this aspect is seldom explicitly mentioned it is a matter of course that also the work should be done with outmost attention, efficiency and discipline. At Bodhizendo, all visitors (regardless of length of stay) were expected to do 1-2 hours of samu a day, such as cleaning, cutting vegetables, washing dishes etc. At the sesshin in Switzerland helping with the dishes was desired but not obligatory. Koan Everyday practice: Aim of practice: Zanmai: Kensho: Satori: