FILE: docs/foundations/core-practices.md

title: "Core Zen Practices" summary: "Comprehensive guide to fundamental Zen meditation techniques including zazen, kinhin, and mindful daily activities." tags: [meta:reference, practice:zazen, practice:kinhin, skill:fundamentals]

Core Zen Practices 🧘‍♂️

Understanding the fundamental practices of Zen provides the foundation for your 90-day journey and lifelong cultivation. These core techniques have been refined over centuries to support awakening and beneficial living.

Zazen - Sitting Meditation

Zazen (座禅) literally means "just sitting" - the heart of Zen practice.

Physical Foundation

Posture Options:

Floor Sitting

Full Lotus: Both feet on opposite thighs (advanced flexibility required)

**Half Lotus:** One foot on opposite thigh, other foot tucked under

**Burmese:** Both feet flat on floor in front of you

**Seiza:** Kneeling, sitting on heels (use cushion for comfort)

Chair Sitting

Standard Chair: Feet flat on floor, back straight but not rigid

**Meditation Bench:** Kneeling position with bench support

**Cushioned Chair:** Additional support for comfort during longer sits

!!! tip "Posture Principles" - Stability: Base of support should feel solid and balanced - Uprightness: Spine naturally erect, like a stack of coins - Relaxation: Alert but not tense, soft but not slumped - Sustainability: Choose positions you can maintain with minimal adjustment

Hand Positions (Mudras)

Cosmic Mudra (Traditional Zen):

Left hand on top of right hand
Thumbs touching lightly to form an oval
Hands rest in lap against lower belly
Oval opening faces upward

Alternative Mudras:

Simple rest: Hands on knees or in lap naturally
Gyan mudra: Thumb touching index finger tips
Open palms: Facing upward on knees

Eyes and Gaze

Traditional approach: Eyes slightly open, gazing downward at 45-degree angle about 3 feet ahead. This prevents drowsiness while avoiding visual distractions.

Adaptations: Closed eyes acceptable if open eyes feel distracting. Experiment to find what supports stable awareness.

Breathing

Natural Breathing

In zazen, we don't control the breath - we observe it. Allow natural rhythm while maintaining awareness.

Basic technique:

Observe breath at nostrils, chest, or belly - choose one location
Notice inhalation and exhalation naturally
When mind wanders, gently return to breath awareness
No need to count or control - just observe

Breath counting (optional):

Count exhalations from 1 to 10, then start over
If you lose count, simply begin again at 1
This gives the mind a light task while developing concentration

Kinhin - Walking Meditation

Kinhin (経行) bridges sitting meditation and daily life through mindful walking.

Basic Technique

Pace: Extremely slow - approximately one step every 3-6 seconds Duration: Usually 5-10 minutes between sitting periods Path: Straight line 6-10 steps, turn around, repeat

Step-by-Step Instructions

Standing transition: Rise slowly from sitting, maintaining awareness
Hand position: Traditional form has left fist at chest level, right hand covering
First step: Lift foot slowly, move forward, place mindfully
Breathing: One breath per step, or one breath per two steps
Awareness: Focus on sensations of lifting, moving, placing feet
Turning: Pause at path end, turn slowly 180 degrees, continue
Integration: Same quality of awareness as sitting meditation

!!! example "Kinhin Benefits" - Prevents stiffness during long meditation sessions - Develops awareness that functions through movement - Bridges formal practice and daily walking - Provides alternative when sitting feels difficult

Outdoor Kinhin

Walking meditation can extend beyond formal practice:

Nature walking: Slow, mindful movement in natural settings
Daily walking: Bringing kinhin awareness to ordinary walking
Urban practice: Mindful navigation of city environments

Bowing and Gratitude Practices

Gassho (合掌)

Placing palms together in front of heart - expresses gratitude, respect, and unity.

When to use:

Beginning and ending practice sessions
Expressing gratitude or respect
Transitional moments in practice

Bowing (Rei - 礼)

Physical expression of humility and interconnection.

Standing bow:

Hands in gassho, bow from waist approximately 30 degrees
Brief pause in bowed position
Return to upright with same awareness

Prostration (optional):

Full bow touching forehead to ground
Expresses deep gratitude and letting go of ego
Traditional in temple settings, optional in home practice

Chanting Practice

Purpose of Chanting

Unifies body, breath, and mind
Connects with traditional lineage
Develops concentration and devotion
Expresses gratitude and intention

Simple Chants for Beginners

Heart Sutra Mantra: Gate gate pāragate pārasaṃgate bodhi svāhā ("Gone, gone, gone beyond, gone completely beyond, awakening, so be it!")

Three Refuges:

Buddham saranam gacchāmi (I take refuge in the Buddha)
Dhammam saranam gacchāmi (I take refuge in the Dharma)
Sangham saranam gacchāmi (I take refuge in the Sangha)

Secular Approach

Chanting can be practiced as meditation technique without religious commitment. The repetitive sounds and meanings support concentration regardless of belief.

Samu - Work Practice

Samu (作務) means "work practice" - bringing meditative awareness to daily activities.

Principles of Samu

Single-pointed attention: Complete focus on the task at hand No wasted motion: Efficient, mindful movement Appreciation: Gratitude for the opportunity to contribute No separation: Work and meditation are one activity

Daily Life Applications

Kitchen practice:

Mindful preparation, cooking, eating, cleaning
Attention to textures, temperatures, sounds
Gratitude for food and those who provided it

Cleaning practice:

Full attention to sweeping, wiping, organizing
Appreciation for orderly, clean environment
No task too humble for complete engagement

Communication practice:

Mindful listening without planning responses
Speaking with intention and kindness
Silence as valuable as words

Koan Practice (Introduction)

Koan (公案) are traditional stories or questions designed to provoke insight beyond intellectual understanding.

Beginner Caution

Traditional koan study requires qualified teacher guidance. What follows is gentle introduction only.

Famous Koans

Jōshū's Dog: "Does a dog have Buddha nature?" Jōshū answered, "Mu" (No/Nothing).

One Hand Clapping: "What is the sound of one hand clapping?"

Original Face: "What is your original face before your mother and father were born?"

Gentle Approach for Beginners

Read koan slowly several times
Sit with the question without trying to solve it intellectually
Notice what arises - confusion, images, insights
Don't grasp for "correct" answers
Let the koan work on you rather than working on the koan

⚖️ Integrating the Practices

Daily Structure Template

Morning:

Brief gratitude (gassho)
10-20 minutes zazen
3-5 minutes kinhin
Intention setting for the day

Throughout day:

Samu approach to daily activities
Brief mindful transitions
Walking with kinhin awareness

Evening:

Reflection on the day
10-15 minutes zazen
Gratitude practice

Weekly Rhythm

Daily: Sitting and walking meditation
Weekly: Longer sitting session (30+ minutes)
Monthly: Reflection on practice development
Seasonally: Adjust practices for life changes

Common Questions

Q: Do I need to do all these practices? A: No. Start with zazen and gradually add others as they feel natural and supportive.

Q: What if I can't sit on the floor? A: Chair sitting is completely acceptable and equally effective.

Q: Is chanting necessary? A: No. Some find it helpful for concentration, others prefer silent practice.

Q: How do I know if I'm doing it right? A: If you're sitting with sincere intention and awareness, you're doing it right. There's no perfect meditation.

Ready to begin? Start with Day 1 or explore Safety & Wellbeing guidelines first.

May these practices support your awakening and benefit all beings.