About Zen

The Goals of Zen Practice

Words incompletely describe the goal of Zen, yet one expression is: Zen is bringing forth your true nature.

Sometimes the word "just" is used in Zen to emphasize how we may act fully, without adding anxiety, extraneous effort, or self doubt. We can say: just sit, just walk, just cook, just work, just love.

Some practitioners sit Zen in order to relax, or for mental agility, or to build compassion, or to help the world, or to seek enlightenment, or simply to sit, or for reasons they can't put into words.

Those are all good reasons!

Details: Sitting Zen (Zazen)

Find a comfortable seat using a traditional mat and cushion or an upright chair.
On a mat, sit in Lotus, Half-Lotus, Kneeling, or Burmese style (PDF), not crossed-legged.
Sit up straight, but do not hold tension in your back or shoulders. Let your stomach relax so your back arches forward and your back and shoulders settle, resting without effort.
Rest your hands palms-up on your lap. Put the left hand on top of the right palm.
Partially (not fully) close your eyes. Maintain a natural gaze about 45 degrees down.
As you sit, breathe deeply from the diaphragm, in and out through the nose.
With your mind, maintain the following:

Breathing in: think "Clear mind, clear mind, clear mind."
Breathing out: with a long and extended breath, think "D o n ' t k n o w ."

Set a timer for a fixed period of time (we suggest 5 or 10 minutes when beginning)

For more details or alternatives, please ask the teacher in an introductory session or 1:1.

Additional Practice Forms

In our practice, we perform a short but complete Zen Service, a traditional Zen Buddhist liturgy. Our Zen Service includes:

The Great Vows (here) of Mahayana Buddhism
Bowing to the Buddha nature that is inherent in ourselves and all beings
Zen Chanting: the Heart Sutra and the Identity of Relative and Absolute, among others
Sitting practice
Cognitive engagement with a dharma talk, reading, or other discursive teaching

In extended practice over time, students practice other forms including walking practice, extended chanting, 1:1 teaching interviews (dokusan), and koan practice.

Things You May Need (and not need)

For online practice and independent practice at home, you only need a few things:

A quiet place with few distractions and interruptions
Comfortable clothing for sitting cross-legged, such as sweatpants and a loose shirt
A comfortable mat and cushion; or alternatively a comfortable chair that lets you sit upright with feet on the floor
- - Until you acquire formal cushions (below), one combination is a folded yoga mat, plus a large folded bath towel
[for online practice] A laptop, tablet, phone, or other device to access Zoom

As you continue to practice, you might wish to add some of these optional things that many Zen students find helpful:

A Zen zabuton (cushioned floor mat) and a zafu (meditation cushion) or meditation bench. Navy blue or black are traditional
- We recommend a high quality, comfortable set from Still Sitting, Zen Mountain Monastery, or DharmaCrafts
Meditation clothing such as a Samue set (round up on sizing so it will fit loosely). Navy blue and black are traditional
A countdown timer, or meditation timer phone app
A dedicated area that remains set up for sitting and supports the habit of practicing, perhaps with a Buddha statue

What is not required:

None of the above is required, as long as you are able to practice with attention and reasonable comfort!
Absolute quiet is not required. Although quiet is helpful, Zen involves paying attention whatever is happening
Zen books or Buddhist scriptures are not required (although there are suggested readings below)
Formal Zen robes or a rakusu/kesa are not required

Suggested Readings

First: Read carefully! Zen is not about cognitive acquisition of concepts, facts, or knowledge. Zen is found by doing the practice — experientially, live, and ideally with a community and teacher.

Still, Zen writings are rich and beautiful. Our Zen ancestors gave written offerings that may enhance and broaden one's understanding of practice. And those ancestors would urge this: interpret and use Zen literature as guideposts and encouragement, not as doctrinal statements or knowledge to be "mastered."

A Short Reading List (in the suggested order of reading):

Robert Aitken, Taking the Path of Zen.

Aitken Roshi's book is a straightforward and clear guide to Zen. It is both a general introduction to Zen and a handbook for starting Zen practice, with guidance on sitting forms and practice.

Shunryu Suzuki, Zen Mind, Beginner's Mind.

This classic collection comes from live teaching talks by Suzuki Roshi, one of the first Zen Masters in America. Each chapter conveys part of the spirit, feeling, and compassionate philosophy of Zen practice.

Thich Nhat Hanh, The Heart of the Buddha's Teachings.

A wonderfully readable presentation of fundamental Buddhist teachings and concepts that underlie Zen practice. Thich Nhat Hanh teaches from the heart, to the heart, with compassion and clarity.

Bhikkhu Bodhi, In the Buddha's Words.

These are superbly edited excerpts from the Pali Canon, the early and immense compilation of teachings by the historical Buddha. Topics are arranged thematically for modern readers.

Seung Sahn, The Compass of Zen.

Zen Master Seung Sahn founded our lineage in America. The Compass of Zen displays an inimitable and profound, yet often hilarious style. It presents the history, meaning, strength, and style of Zen practice.

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