Shikantaza, (只管打坐）a Japanese Zen meditation practice, translates to "just sitting." It emphasizes a state of pure presence, where the practitioner simply leaves thoughts, feelings, and surroundings without engaging with or reacting to them.
Today, we’ll explore Shikantaza as the foundational sitting practice for the SONOMAMA method. While it may appear simple, this Zen practice holds the potential to bring profound insights and a deep sense of inner peace.
The Basics of Sitting
There’s no need for a specific form. Choose a posture that feels comfortable for you—whether on a chair, floor, cushion, or sofa. Avoid discomfort that might distract your attention by creating a relaxed environment.
Start with a short duration. For example, you can sit for just 10 seconds or a minute while eating or relaxing on the sofa. The important thing is not the “form” but the act of “just sitting” itself.
Doing Nothing—Just Being
Settle into your posture. Keep your neck straight, relax gently, and naturally lower your gaze into a soft, half-open view. Simply take in whatever is in your line of sight without adding interpretations or judgments. Just see what is there, as it is.
The key point here is that what you see in front of you is simply a fact. For instance, noticing “a curtain” or “a wall” is just a thought arising in your mind. But what you are actually seeing in the moment is the present reality. There is no inherent problem in this reality—it’s just there, as it is. Be with the fact before you. There is only “what is.”
“Neither grasping nor letting go, just being.” This is the essence of this practice.
Facing Your Thoughts
Thoughts naturally arise. Trying to stop them, notice them, or achieve a state of “nothingness” only creates an effort to “do something.” Rather than trying to control your thoughts, simply let them come and go. When you’re engrossed in thought, you won’t even realize you’re thinking.
Eventually, you’ll naturally notice that you’ve been thinking. When that happens, gently return your awareness to the facts in front of you. This flow naturally repeats itself, as shown in the following example:
Being present with what’s in front of you
“I’m hungry” (getting lost in thought)
“Is there anything in the fridge?” (further lost in thought)
“Oh, maybe the kids ate it” (still in thought)
“Oh, I was thinking” (meta-cognitive thinking)
Returning to the present reality
This process repeats itself over and over. Noticing your thoughts and then coming back to the present moment is a natural part of meditation. There’s no need to forcibly eliminate thoughts—just let them be.
When Shikantaza Merges with Daily Life
Shikantaza simply means “just sitting.” Nothing more, nothing less. It doesn’t require stopping your thoughts or achieving a state of “nothingness.” Instead, it’s about allowing whatever arises to simply be, while continuing to sit.
This is not a special act but an extension of your daily life. Approach it with ease, starting with a short duration, and make it a habit to “just sit.” Through this practice, you will gradually cultivate a sense of returning naturally to “this moment.”
Moreover, this sense of presence can be applied beyond seated meditation to all aspects of daily life. When you notice you’re caught in thoughts, gently return to the facts before you or to the task at hand. As you continue this practice, your awareness of the present moment will deepen, and eventually, your entire daily life can become a form of meditation.
Words and Photography by K E I K O
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