What is a Zafu?
A Zafu is a fluffed cushion, traditionally 35 cm in diameter and 20 cm in height. The term “Zafu” originates from Japanese and refers to a seat made from cattails, which are wetland plants. The Zafu holds deep significance in Zen Buddhism as it is a key symbol of the Zazen practice, representing both the physical support and the spiritual grounding needed for meditation.
Zazen practice is at the heart of Zen Buddhism, and the Zafu plays a vital role in this seated meditation.
What is Zazen Practice?
Zazen is a form of seated meditation central to Zen Buddhism. The goal of Zazen is to calm both the body and mind, leading the practitioner to gain insights into the workings of nature and ultimately come closer to reality. By sitting in a focused meditative state, Zazen encourages the practitioner to observe their thoughts and feelings without attachment, thereby cultivating mindfulness and awareness.
The Method for Practicing Zazen Includes:
- Concentration: The initial stage of Zazen involves training in concentrating on one’s breathing. The practitioner focuses on each inhalation and exhalation, helping to quiet the mind and anchor attention in the present moment.
- Koans: Koans are tools used by Zen masters as part of their teachings. These are often short stories or riddles that cannot be understood through conventional logic. Instead, they require intuition and deep contemplation. Through Koans, students work to transcend intellectual reasoning and realize deeper truths. This process demands intense concentration during meditation.
- Shikantaza: Once the student develops concentration and engages with meditation objects like Koans, they progress to Shikantaza. Shikantaza is a form of meditation in which the practitioner remains aware of everything occurring in the present moment without focusing on any specific object. It translates to “just sitting” and requires the practitioner to be fully aware of their surroundings while remaining still and attentive.
Posture in Zazen Practice
The posture during Zazen meditation is crucial for maintaining focus and balance. Practitioners typically sit on the Zafu with folded legs (often in a cross-legged position) and an erect spine. Hands are placed in a specific mudra, and the body remains relaxed yet alert. The Zafu helps elevate the hips slightly above the knees, which encourages stability and proper alignment of the spine. This posture supports the mind in becoming calm and centered.
What is Gashho?
Gashho is an integral practice in Zazen meditation. Before and after meditation, Zazen practitioners bow in reverence to their teacher, fellow practitioners, and the Zafu itself. This practice of bowing is called Gashho, and it signifies humility, gratitude, and respect.
The position of Gashho involves bringing the palms together with the fingers pointing upwards, forming a gesture of prayer or greeting. It symbolizes prayer, thankfulness, and respect in Zen Buddhism, serving as a reminder of the interconnectedness of all beings.
Significance of Gashho in Zazen
Gashho is more than just a ritualistic gesture; it represents a deep connection between the practitioner and the Zen tradition. The bowing ritual helps prepare the mind for meditation by promoting a sense of gratitude and humility. This reverence is extended to the Zafu itself, acknowledging it as a sacred tool that aids in the practice. Through Gashho, practitioners express their commitment to the teachings and their fellow meditators.
Health Benefits of Zazen Meditation
In addition to the spiritual benefits, Zazen offers several health benefits:
- Improved Focus: Regular Zazen practice enhances concentration, helping practitioners stay present and attentive during daily activities.
- Stress Reduction: Zazen calms the nervous system, reducing stress and promoting relaxation. By focusing on the breath and letting go of distractions, practitioners cultivate a sense of peace and tranquility.
- Emotional Stability: Through Zazen, individuals learn to observe their thoughts and emotions without judgment. This leads to greater emotional resilience and stability, allowing for a balanced state of mind.
- Physical Posture: The upright posture maintained during Zazen supports spinal health and strengthens core muscles. Sitting on a Zafu encourages proper alignment, preventing back pain and promoting overall well-being.
- Mindfulness: Zazen meditation fosters mindfulness, helping practitioners become more aware of their thoughts, actions, and surroundings. This awareness extends into daily life, promoting mindful living and conscious decision-making.
Conclusion
The practice of Zazen, with the aid of the Zafu, provides a pathway to deeper self-awareness, mindfulness, and peace. Through concentration, Koans, and Shikantaza, practitioners can cultivate a profound connection with the present moment, transcending everyday distractions and achieving inner calm. Gashho, the act of bowing before meditation, reinforces the values of humility and gratitude, enriching the meditation experience. Whether for spiritual growth or physical well-being, Zazen offers a wealth of benefits to those who commit to its practice.
