Zazen Instruction

Zazen

The Practice of Selfless Living

Zazen is the timeless practice of realizing our selflessness so that we may be truly of service to others and ourselves. We share the following guidelines for Zazen.

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

2. Arrange your legs in a position you can maintain comfortably

3. Straighten and extend your spine, keeping it naturally upright,

centering your balance in the lower abdomen.

4. Keep your shoulders straight and chest open.

5. Tuck your chin in slightly, keeping your head upright, not leaning

forward, backwards, nor to the side.

6. Keep your eyes lowered to a 45 degree angle, neither fully opened

nor closed, “softly gazing” about 3 feet in front of you.

7. Keep your lips and teeth closed with the tip of the tongue touching

the back of the upper teeth.

8. Place your hands on your lap with the right palm up against the

abdomen, and your left hand (palm up) resting on your right hand,

thumbs touching lightly, forming an oval.

9. Take a deep breath, exhale fully, and then take another deep breath.

Then let your breath settle into a natural rhythm.

10. Remain as still as possible, following your breath and return to it

whenever thoughts arise.

11. Practice daily at least 15 minutes or more.

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