Shikantaza, or “just sitting,” is a form of meditation central to the Soto Zen tradition, emphasizing the direct experience of reality without any specific focus or technique. While it is most commonly associated with the Japanese Zen master Dogen, the roots of Shikantaza can be traced back to the teachings of Bodhidharma, the Indian monk who brought Zen Buddhism to China in the 6th century CE. In this blog, we will explore the origins, principles, and practice of Shikantaza, as informed by Bodhidharma’s teachings.

Origins of Shikantaza:

Although Shikantaza is most closely identified with the Soto Zen tradition and the teachings of Dogen, its origins can be found in the early Zen teachings of Bodhidharma. Bodhidharma emphasized the importance of meditation and the direct, experiential realization of one’s true nature, free from the constraints of ordinary thought and conceptual understanding. This emphasis on direct experience laid the foundation for the development of Shikantaza as a distinct form of meditation practice.

Principles of Shikantaza:

Shikantaza is rooted in the principles of non-duality, present-moment awareness, and the natural, effortless expression of one’s true nature. These principles are central to Bodhidharma’s teachings and form the basis of Shikantaza practice:

1. Non-duality: Shikantaza encourages the direct experience of reality as a seamless, unified whole, transcending the dualistic thinking that separates subject and object, self and other.
2. Present-moment awareness: Shikantaza emphasizes the importance of being fully present in the here and now, free from the distractions of past and future, and from any fixed ideas or expectations about the meditation experience.
3. Effortless expression of true nature: Shikantaza encourages practitioners to rest in their natural, uncontrived state of being, without striving for any particular experience or outcome.

The Practice of Shikantaza:

Shikantaza is a simple yet profound meditation practice that involves sitting with an open, non-conceptual awareness, allowing thoughts, feelings, and sensations to arise and pass without engaging in them. Here are the key steps to practicing Shikantaza:

1. Posture: Sit in a comfortable cross-legged position with your back straight, head held high, and hands resting on your thighs or in a mudra (hand gesture).
2. Gaze: Keep your eyes open, with a soft, unfocused gaze directed downward at a 45-degree angle, about two to three feet in front of you.
3. Breathing: Allow your breath to flow naturally, without trying to control or manipulate it in any way. Simply observe the breath as it comes and goes.
4. Mindfulness: Cultivate a non-judgmental, non-conceptual awareness of whatever arises in your experience, whether it be thoughts, emotions, sensations, or sounds.
5. Non-attachment: Whenever you notice your mind becoming engaged with thoughts or feelings, gently bring your awareness back to the present moment, without judgment or self-criticism.
6. Persistence: Maintain the practice of Shikantaza for a predetermined period, such as 20 to 30 minutes, or longer if you prefer. Consistency is key to deepening your practice and experiencing its benefits.

By sitting with an open, present-moment awareness, free from any expectations we can begin to dissolve the barriers of dualistic thinking and connect with our true nature. This practice invites us to let go of our habitual patterns of thought and perception, allowing the natural, uncontrived state of being to shine through. As we continue to practice Shikantaza regularly, we may notice a deepening sense of peace, clarity, and equanimity in our daily lives. This non-dual awareness can help us navigate the complexities and challenges of life with greater ease, compassion, and wisdom.