How do I practice Zazen without becoming attached to results?

Zazen, or seated Zen meditation, is a practice rooted in mindfulness and non-attachment. The essence of Zazen is to simply sit and observe without striving for any particular outcome. This can be challenging, as the mind naturally seeks results, but the key is to embrace the process itself rather than focusing on achieving a specific state or goal.\n\nTo begin practicing Zazen, find a quiet space where you can sit undisturbed. Use a cushion or bench to elevate your hips slightly, ensuring your knees are stable and your spine is upright. Rest your hands in the cosmic mudra: place your right hand palm-up on your lap, and your left hand palm-up on top of it, with the tips of your thumbs lightly touching. This hand position helps maintain focus and balance.\n\nOnce seated, close your eyes partially, letting your gaze rest softly on the floor about two to three feet in front of you. Begin by taking a few deep breaths to settle into the posture. Then, allow your breath to return to its natural rhythm. Focus on the sensation of breathing, such as the rise and fall of your abdomen or the coolness of air entering your nostrils. If thoughts arise, acknowledge them without judgment and gently return your attention to your breath.\n\nA common challenge in Zazen is the tendency to become attached to results, such as achieving a calm mind or a sense of enlightenment. To overcome this, remind yourself that Zazen is not about achieving anything but about being present with whatever arises. For example, if you feel restless or distracted, simply observe these feelings without trying to change them. This practice of non-attachment helps cultivate a deeper sense of acceptance and equanimity.\n\nScientific research supports the benefits of non-attachment in meditation. Studies have shown that mindfulness practices, including Zazen, can reduce stress and improve emotional regulation by fostering a non-reactive awareness of thoughts and emotions. By letting go of the need for specific outcomes, you create space for greater mental clarity and resilience.\n\nTo further deepen your practice, consider incorporating a daily routine. Start with short sessions of 10-15 minutes and gradually increase the duration as you become more comfortable. Consistency is more important than length, so aim to practice at the same time each day. You might also join a Zen community or attend a retreat to receive guidance and support from experienced practitioners.\n\nFinally, remember that Zazen is a lifelong journey. There will be days when your mind feels calm and focused, and others when it feels chaotic and restless. Both are part of the practice. By embracing each moment as it is, you cultivate a deeper understanding of yourself and the world around you. Let go of expectations, and simply sit.