Japanese Sitting Meditation: A Guide

The Japanese term for meditation is 'meisō', but zazen is used informally to refer to seated Buddhist meditation. Zazen is a meditative discipline that is typically the primary practice of the Zen Buddhist tradition. The posture of zazen involves sitting with crossed legs and folded hands, and an erect but settled spine. The legs are folded in one of the standard sitting styles: Kekkafuza (full-lotus), Hankafuza (half-lotus), Burmese (a cross-legged posture in which the ankles are placed together in front of the sitter), or Seiza (a kneeling posture using a bench or cushion).

In the Japanese Buddhist Rinzai school, zazen is usually combined with the study of koans. Practitioners sit facing each other with their backs to the wall. The beginning of a period of zazen is traditionally announced by ringing a bell three times.

The seiza pose, or kneeling position, has been the formal way of sitting in Japan since ancient times. Buddhist monks adopted this pose as a way to honour the Buddha during their meditations. It is believed to be great for improving flexibility and posture, while also allowing for mindful meditation and deep breathing.

The seiza position

Seiza is commonly used in several Japanese practices, including martial arts and the Japanese tea ceremony. It is considered a respectful way to sit, particularly towards elders, and is often used during ceremonies or performances. While seiza is the formal way of sitting for both men and women in Japan, there are some slight differences between the genders. Traditionally, women sit with their knees together, while men separate their knees slightly. Additionally, men usually sit cross-legged in casual situations, while women sit with both legs to one side.

For those who are not accustomed to it, sitting in the seiza position for extended periods can be uncomfortable and may lead to health problems, particularly in the knees. However, with practice, the physical discomfort lessens as blood circulation improves. Seiza is believed to offer various health benefits, such as improving blood circulation, relieving backache, and correcting posture. It is also considered a great posture for meditation, as it helps calm the mind and improve focus.

The Burmese position

To begin, shake your legs, rotate your ankles and stretch to get the blood flowing and loosen up any tightness. Place a blanket, rug or mat on the ground and sit on a cushion or pillow to make it more comfortable. The cushion should be placed under your pelvis to lift the hips slightly so that your knees can touch the ground. If your knees do not touch the ground, add more cushions to heighten your pelvis.

In this position, your legs are crossed with one leg folded in front of the other. The heel of your left foot should touch the inside of your right thigh, while your right foot should lie gently in front of your left foot with the toes running up the shin. Your knees should also rest on the floor, though this may require some stretching.

Your hands can rest on the inside of your lap or on top of each thigh, whichever you prefer. You can also place a small cushion on your lap and rest your hands on top of that.

The lotus position

To prepare for the full lotus position, you can try some warm-up exercises to increase flexibility in your hips, knees, and ankles. These include:

• Sitting cross-legged with your knees close to the ground
• Sitting with your knees bent and the soles of your feet pressed together
• Moving your legs so that your knees are bent while your feet touch together, then pulling your feet towards you while bringing your knees up and down
• Cat stretches: get on all fours with your hands at shoulder width. Arch your back and hold while taking deep breaths
• Baby pose: sit back on your knees with the tops of your feet flat on the ground. Spread your knees apart and lay down so that your head is resting on the ground. Place your hands either straight above your head with palms facing down, or straight next to your feet with palms facing up

Once you have warmed up, you can try the half lotus pose. This is an intermediate pose where you:

• Sit on the floor with your head and spine erect, shoulders back, and chest forward
• Carefully bend your right leg at the knee and lift your right foot up, placing it on your left thigh. Keep the bottom of your foot facing up while the other leg remains straight
• Keep your balance and follow the same procedure for your other leg, placing your left leg under your right leg so the bottom of your left foot is under your right thigh
• Breathe deeply and rest your arms on your knees with palms facing up, touching your thumb to your index finger to form an 'o'
• Switch legs and repeat

When you are ready to try the full lotus position, follow these steps:

• Sit on the floor with your legs extended out and your spine straight, with your arms resting at your sides
• Bend your right knee towards your chest and begin to rotate it outward from the hip so that the bottom of your right foot faces upwards, resting near your left hip crease
• Bend your left knee so that you can cross your left ankle over the top of your right shin. The bottom of your left foot should face upwards, resting near your right hip crease
• Bring your knees together as closely as possible and push your midsection toward the floor, sitting up straight
• Press the outer edges of your feet down onto your thighs, lifting the outer ankles to ease the pressure between your shins
• Rest your hands on your knees with your palms facing up, joining the index finger and thumb on each hand to form Gyan Mudra (Wisdom Seal)
• When you are ready to finish, release the pose very carefully and slowly by gently extending both legs along the floor. Pause at each step for a few minutes to meditate

If you are a beginner, it is recommended that you consult a personal trainer or attend a class before attempting the full lotus position. It is also important to respect your body's limitations and not move too fast or beyond what you can handle.

The half-lotus position

To get into the half-lotus position, start by sitting on a yoga mat with your legs crossed and feet tucked under your legs. This is known as the Easy Pose or Sukasana. From this position, use your hands to lift your right foot and place it on top of your left calf, with the sole of your foot facing upwards. Adjust your right foot so that it sits as high as possible on your left thigh, ideally settling into the left hip crease. Keep your left knee bent so that your left shin rests comfortably on the floor in a cross-legged position.

The next step is to lengthen your spine. Lift the crown of your head towards the ceiling and roll your shoulders away from your ears. Drop your shoulders down and back, and press your chest towards the front of the room. Relax your face, jaw, and belly, and let your tongue rest on the roof of your mouth, just behind your front teeth. You can rest your hands on your thighs with the palms facing up or down, or try a different hand variation such as the prayer position (Anjali Mudra) or Gyan Mudra.

The quarter-lotus position

When sitting in the quarter-lotus position, it is important to maintain good posture. Keep your back straight, with your spine upright and aligned, and your chin tucked in slightly. This will help you stay alert and focused during your meditation practice. You can also rest your hands on your knees or hold them in a mudra, a symbolic hand position, such as resting your left hand in your right hand, palms-up on your lap.

If you struggle to achieve the quarter-lotus position, try sitting on a small pillow or blanket to elevate your body and make it easier to fold your legs. You can also use cushions or blankets to raise your hips above your knees and reduce strain on your knees and ankles. Experiment with different props and positions to find what works best for you. The goal is to find a comfortable and stable position that allows you to maintain a balance of calm and alertness during your meditation practice.

Frequently asked questions