What is the meaning of "just sitting" in Zen meditation?

Just sitting, or Shikantaza in Zen meditation, is a practice of sitting in pure awareness without focusing on any specific object, thought, or technique. It is often described as sitting with no goal, no expectation, and no attachment to outcomes. This form of meditation emphasizes being fully present in the moment, allowing thoughts, sensations, and emotions to arise and pass without interference. Unlike other meditation practices that may involve focusing on the breath or a mantra, Shikantaza is about simply being, without striving or effort.\n\nTo practice Shikantaza, begin by finding a quiet and comfortable place to sit. Traditionally, this is done in a cross-legged position on a cushion, but you can also sit on a chair if that is more comfortable. Keep your back straight, your hands resting gently in your lap or on your knees, and your eyes slightly open, gazing softly downward. The posture is important as it helps maintain alertness and prevents drowsiness. Once settled, take a few deep breaths to center yourself, then allow your breathing to return to its natural rhythm.\n\nThe next step is to simply sit. Do not try to control your thoughts or focus on anything in particular. Instead, let your mind be open and spacious, like the sky. Thoughts, feelings, and sensations will naturally arise, but your role is to observe them without judgment or attachment. If you find yourself getting caught up in a thought, gently bring your attention back to the act of sitting. This is not about achieving a blank mind, but about being fully present with whatever is happening in the moment.\n\nOne common challenge in Shikantaza is dealing with restlessness or boredom. It is natural for the mind to wander or to feel impatient, especially when there is no specific focus. When this happens, remind yourself that the practice is not about achieving a particular state, but about being present with whatever arises. If restlessness persists, you can briefly focus on your breath or the sensations in your body to ground yourself, then return to just sitting.\n\nScientific research supports the benefits of mindfulness practices like Shikantaza. Studies have shown that mindfulness meditation can reduce stress, improve attention, and enhance emotional regulation. By practicing Shikantaza, you are training your mind to be more present and less reactive, which can have a positive impact on your overall well-being. The practice of non-attachment in Shikantaza can also help you develop a healthier relationship with your thoughts and emotions, reducing the tendency to get caught up in negative patterns.\n\nTo make Shikantaza a regular part of your life, start with short sessions of 10-15 minutes and gradually increase the duration as you become more comfortable. Consistency is key, so try to practice daily, even if only for a few minutes. You can also incorporate Shikantaza into your daily routine by taking a few moments to just sit and be present, whether it is during a break at work or before going to bed. Remember, the goal is not to achieve anything, but to simply be.\n\nIn conclusion, Shikantaza is a profound practice of just sitting and being fully present in the moment. It requires no special techniques or goals, only a willingness to be with whatever arises. By practicing Shikantaza regularly, you can cultivate a deeper sense of awareness and presence in your life, leading to greater peace and clarity. Start small, be patient with yourself, and remember that the practice itself is the goal.