Shikantaza Meditation is a practice where the mind is completely involved in simply sitting without focusing on any object or the breath(1). 

Introduction

Shikantaza is a practice that requires the meditator to settle their mind but without fixing it on anything specific(2). This practice helps you achieve awareness independent of any subject or object. During the practice of Mindfulness Shikantaza Meditation, you become aware of your own presence along with the sights, feelings, sounds, thoughts, movements and sensations that surround you(2).

It ultimately leads to the understanding that there is no real difference between the self and others(2). During Mindfulness Shikantaza Meditation, your mind remains unhurried but still alert(1). Therefore, achieving the right temperament is essential to successfully meditate this way. You can achieve that with continuous practice(1). 

History/Origins of Shikantaza Meditation

“Shikan” means “just” or “nothing but”, “ta” means “to hit” and “za” means “to sit.” Hence, the word “Shikantaza” means the practice of keeping your mind involved in nothing but sitting(1). Shikantaza Meditation was first articulated by the Chinese Master Hongzhi Zhengjue from the Soto Zen lineage(3). It was then further developed by Eihei Dogen, the founder of Japanese Soto(3).  

However, there are signs that suggest Mindfulness (Shikantaza) Meditation might have been in existence during the time of some former Masters as well. Earlier texts suggest that many Soto teachers practiced the act of “just sitting(3).” 

Benefits of Shikantaza Meditation

A recent study(5) shows that Shikantaza Meditation is among those practices that have multiple health benefits. Apart from reducing blood pressure and heart rate, meditating regularly can increase mindfulness and self-compassion. It also improves the meditators’ memory and attention. Additionally, continuous meditation practice can significantly lower stress levels on a neurobiological, physiological and psychological level. 

Another research article published in the Journal of Clinical Psychology(6) confirms that mindfulness-based practices such as Shikantaza Meditation can be used as a treatment to reduce stress.  

 

References

  1. Harper & Row | 1967 | The Three Pillars of Zen: Teaching, Practice, and Enlightenment by Philip Kapleau 
  2. Penguin Books Limited | Meditation Now or Never by Steve Hagen
  3. Wisdom Publications | The Art of Just Sitting: Essential Writings on the Zen Practice of Shikantaza by John Daido Loori
  4. Harmony/Rodale | The Beginner’s Guide to Zen Buddhism by Jean Smith
  5. Comprehensive Psychoneuroendocrinology | Volume 6 | 2021 | Psychobiological mechanisms underlying the mood benefits of meditation: A narrative review by Michaela C. Pascoe, Michael de Manincor, Jana Tseberja, Mats Hallgren, Peter A. Baldwin and Alexandra G.Parker
  6. Journal of Clinical Psychology | Volume 67, Issue 4 | 2011| Mindfulness-Based Approaches: Are They All the Same? by Alberto Chiesa and Peter Malinowski