At first this movement should be large, gradually becoming smaller and smaller, and ceasing with your body centered in an upright position. Without moving your hips, move the trunk as if it were a pole leaning to one side then the other, so that the waist and hip muscles are stretched. Place your hands palms-up on your knees and sway the upper half of your body from left to right a few times. Exhale completely and take a breath (Kanki-issoku) If your eyes are closed, you will easily drift into drowsiness or daydreaming. Without focusing on any particular thing, let everything have its place in your field of vision. Cast them downward at about a 45-degree angle. Keep your mouth closed, placing your tongue against the roof of your mouth just behind your teeth. Place the tips of your thumbs in front of your navel, and your arms slightly apart from your body. This is called Cosmic Mudra (hokkai-join). Place your right hand, palm-up, on your left foot, and your left hand palm-up on your right palm.The tips of your thumbs should be lightly touching each other. Sit upright, leaning neither to the left nor right, neither forward nor backward. After straightening your back, relax your shoulders, back, and abdomen without changing your posture. Your ears should be in a line parallel to your shoulders, and your nose should be in line with your navel. Pull in your chin and extend your neck as though reaching toward the ceiling. Rest both knees firmly on the zabuton, straighten the lower part of your back, push your buttocks outward and hips forward, and straighten your spine. Crossing your legs(1): full-lotus position (kekkahuza) After crossing your legs, rest your knees firmly on the zabuton.
Sit down, placing the base of your spine at the center of the zafu so that half of the zafu is behind you. Place a thick square mat (zabuton) in front of the wall and put a zafu on it. In Japanese Zen monasteries, socks are not worn in the zendo. It is also advisable to avoid heavy garments. ClothingĪvoid wearing soiled clothing or garments which are luxurious or expensive. Wash your face and feet so that you feel refreshed. Before sitting, eat moderately and avoid alcohol. Preparing yourselfĪvoid sitting when you haven't had sufficient sleep or when you are physically exhausted. Also, when possible, place an offering of flowers on the altar and burn incense. If there is none available, any statue or painting of a Buddha or a Bodhisattva is fine. If possible, a statue of Manjushri Bodhisattva should be enshrined in the room. The sitting place should be neat and clean. It should be neither too dark nor too bright, warm in the winter and cool in the summer. When you do zazen, find a quiet place where you can sit without disturbances. Touring Venerable Temples of Soto Zen Buddhism in Japan.Soto Zen Temples for Foreigners in Japan.A Meal Given with Warm Consideration towards Others.Visiting Your Family's Temple and Graves.
Soto School Scriptures For Daily Services And Practice.Fukan Zazengi (Universally Recommended Instructions for Zazen).A Message from the Head Priest of Sotoshu in 2022.
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