How Do You Begin Zen Meditation (Zazen)?
• Get a zafu or small pillow. This is optional, depending on your position and your preference. • Seiza Get into position. The literal translation for zazen is “seated meditation”. So, how you sit is very important. There are a few different positions used in zazen: • The Burmese Position. This is the simplest position in which the legs are crossed with both knees resting flat on the floor. One ankle is in front of the other, not over. • The Half Lotus Position (Hankafuza). This is done by placing the left foot onto the right thigh and tucking the right leg under your left thigh. • The Full Lotus Position (Kekkafuza). This is by far the most stable of all positions. It is done by placing each foot onto the opposite thigh. This might be slightly painful at first but keep trying and the muscles in your legs will loosen up. It is not recommended, however, if you have chronic knee pain. • The Kneeling Position (Seiza). Kneel with your hips resting on your ankles. • The Chair Position. It’s
