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Packet: TIGER
Date: 01-13-93 (00:43)             Number: 0
From: GARY RAY                     Refer#: NONE
  To: ALL                           Recvd: NO
Subj: How to Sit Zazen               Conf: (51) ZenBuddhis
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One thing I have always found useful, is a new description of how to sit
zazen.  No matter how many times I've heard it explained or have
explained it to new students myself, there always seems to be a small
detail that someone brings up that helps my posture or concentration.
If nothing else, this is a lesson to *really* listen to people, even if
you think you've heard it all before.

"The Ten Directions" is the newsletter for the Zen Center of Los
Angeles.  Their latest issue (Fall/Winter 1992) includes a guide on how
to sit.  PRINT THIS OUT, IT'S WORTH IT!

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HOW TO SIT ZAZEN: THE PRACTICE OF SELFLESS LIVING

1.  Sit on the forward third of a chair or a cushion on the floor.

2.  Arrange your legs in a position you can maintain comfortably.  In
    the half-lotus position, place your right leg on your left thigh.
    In the full lotus position, put your feet on opposite thighs.  You
    may also sit simply with your legs tucked in close to your body, but
    be sure that your weight is distributed on three points: both of
    your knees on the ground and your buttocks on the round cushion.  On
    a chair, keep your knees apart about the width of your shoulders,
    feet firmly planted on the floor.

3.  Straighten and extend your spine, keeping it naturally upright,
    centering your balance in the lower abdomen.  Push your lower back a
    little forward, open your chest, and tuck your chin in slightly,
    keeping the head upright, not leaning forward, or backwards, or to
    the side. Sway your body gently from left to right in decreasing
    arcs, until you naturally come to a point of stillness on your
    cushion.

4.  Keep your eyes on the floor at a 45-degree angle, neither fully
    opened nor closed, and gaze naturally about 3 to 4 feet in front of
    your body.  If the eyes are closed, you may want to start to
    daydream or visualize things.  If your eyes are open wide open, your
    mind will scatter.

5.  Keep your lips and teeth together with your tongue resting against
    the roof of your mouth.

6.  Place your hands on your lap with the right palm up and your left
    hand (palm up) resting on your right hand, thumb tips lightly
    touching, forming a vertical oval.  This is the mudra of zazen, in
    which all phenomena are unified.  Rest this mudra with the blade of
    your hands against your abdomen, a few inches below the navel,
    harmonizing your own center of gravity with the mudra.

7.  Take a deep breath, exhale fully, and then take another deep breath,
    exhaling fully.  Let your breathe settle into its natural rhythm.
    With proper physical posture, your breathing will flow naturally
    into your lower abdomen.  Breathe naturally, without judgement or
    trying to breathe a certain way.

8.  Keep your attention on your breath.  When your attention wanders,
    bring it back to the breath again and again -- as many times as
    necessary!  Remain as still as possible, following your breath and
    returning to it whenever thoughts arise.

9.  Be fully, vitally present with yourself.  Simply do your very best.
    At the end of your sitting period, gently swing your body from right
    to left in increasing arcs.  Stretch out your legs, and be sure they
    have feeling before standing.

10. Practice this every day for at least ten to fifteen minutes [or
    longer] and you will discover for yourself the treasure house of the
    timeless life of zazen -- your very life itself.

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