About Sitting Alone

Sitting alone can run the gamut from joyful and easy to difficult and problematic. This is true whether you are new to Zen meditation or an old student. It can be hard to sit daily, it requires discipline, commitment, and faith. If you don't have a teacher, Zen friends, or a community, the absence of feedback and guidance can be difficult.

Here are a few ideas that may be helpful to beginners. Find a time to meditate that works for you and stick to it. Set up a ritual space with a meditation cushion and a few things that you can associate with your meditation, from candles and incense to other sacred objects. They can be things you store in a closet and pull out when you meditate, or you can keep them out. The idea is that you establish constancy, consistency, and a sense of joyful stability.

Don't be a meditation warrior, Zen meditation is about gentleness, peace, learning, and awareness. It is better to meditate daily for ten minutes than infrequently, or to rebound between long periods of discipline and then nothing. Balance and steady effort are important. Set a time that works for you and stick to it for awhile.

Let go of perfectionism and goals. Zen meditation is a goalless exploration of the moment. Just stay curious about your experience. Keep your focus on your breathing, letting your mind focus and harmonize with your breath. It is a bit like a purring cat, or watching ocean waves come in and go out. Don't control your breathing, allow it to be natural. If your mind wanders, return to your breath.

As for posture, stay balanced. Sitting on a pillow can raise you up and help straighten your back. You can use a chair or meditation bench or kneel. If you are injured sit in a supportive armchair or lie on your back. Do what you must to learn about focus and stillness and becoming intimate with the world as it presents itself.

That's it. Keep it simple, steady, and joyful. You can read about Zen posture and attitude in this blog or using other resources. If you need help...please feel free to contact me by email.