Instructions Chair Zazen

Proper environment for Chair Zazen Before starting zazen in a chair

In order to meet the needs of increasing numbers of Zen practitioners who are not able to sit crosslegged for various First, let’s tidy up the room for sitting reasons, we now have“Instructions for Chair Zazen” based The important point of zazen is to sit on Fukanzazengi (Universally Recommended Instructions for zazen. It is important to create surroundings Zazen) and Zazen Yojinki (Advice on the Practice of Zazen) in the right posture and breathe in the so that you can enjoy one aspect of zazen, namely regulating right manner. It is the same with zazen that help you concentrate better. the body, regulating the breath, and regulating the mind. Look around and see if you notice anything in a chair. It is especially important to stablize the part of the body below the that may distract your attention. It is better Instructions waist, relax the upper body, and stay to put distracting things away. One easy flexible without tension. solution is to sit facing a wall. Please make Therefore, you need to pay attention a space of at least 1 meter between for to the position of your feet while also yourself and the wall. visualizing the pelvis (sit bones) and Turn off the TV and radio and remove all spine. possible causes of distraction. Keep the Chair Zazen room at a moderate temperature, neither too hot nor too cold. Do not place an electric fan so that it blows directly on you. Simply put, keep your five senses from being stimulated. Zazen practice begins Preparation for with setting up a comfortable environment. Chair Zazen Sit in a chair

Usually when we sit in a chair, we let SOTO ZEN Instructions for Chair Zazen that our body lean against its back. Zazen BUDDHISM requires a slightly diﬀerent posture. you can do easily at home or at work When you do zazen in a chair, you need anytime, anywhere to sit on the front half of the seat with your back away from the back rest.

Relax your body Pick a chair Relax your body before sitting down. Lift and drop your shoulders about ten Use a chair with a firm cushion. times. Swing your arms back and forth Make sure your knees are horizontal about five times. Turn your head about to or slightly lower than your buttocks. five times. Finally, take three deep breaths. It is convenient to use a chair which has an adjustable height. It doesn’t Inhale a little and exhale through your matter if the chair has a back rest or mouth to thoroughly let the air come out. not. Use a chair without an arm rest. Relaxing your upper body helps you sit Chairs that turn around or move on in the proper posture during zazen. casters are not suited for zazen.

1. Lift and drop the shoulders 2. Swing your arms and turn your head a few times.

Keeping your pelvis upright is Do not stand up abruptly. Sway You basically breathe into and Keep your eyes open. Look at the most important thing. See your body sideways gradually out of the abdomen. the area about 1.5 meters in if you can feel your sit bones and relax your mind and body. Until you are accustomed to front of you. Neither widening under your pelvis touching the Let the relaxing serenity of chair breathing like this, please focus or narrowing your eyes, let them surface of the chair. zazen linger. on taking slow, long breaths. naturally stay open. Close your It is not necessary to push your Once you can breathe quietly mouth and keep your tongue lower back forward. and deeply, you do not need to against the roof of your mouth. make a counscious eﬀort.

Imagine the gentle look of a Buddha statue

Collapsed Pelvis Upright Pelvis How to start Look at the area 1.5 meters in front of you Position and angle of the feet Chair Zazen Adjust your knees so they are Sayu-yoshin lower than or horizontal to the (Swaying your body sideways) top of your thighs. Stretch and relax your body. First breathe out consciously Set your feet shoulder-width When you have prepared a chair through your mouth a few times apart. It’s OK to pull your feet follow these steps carefully and release all the tension from back and rest on your toes, with to start zazen in a chair. your upper body. your heels not touching the ﬂoor. Paying attention to your pelvis, sway your body sideways. Make sure your body is not tilted either to the left or the right, to the front or the back. Imagine a horizontal line running through your shoulders and ears and a vertical line running through the nose and navel to Imagine stacking your help you make small adjustments and check your posture for vertebrae in a column yourself.

Once your pelvis is standing Gradually make the sideways movements smaller. upright, make sure the entire Hokkai-join (Cosmic Mudra) lower back is stablized and visualize stacking up your vertebrae one by one from the Put your left hand on top of your bottom. Then, once you reach Hokkai-join right hand. Put the thumb tips (Cosmic Mudra) the neck, slightly pull in your together and naturally place your chin so you feel settled. hands on your lap.