When you join us for Zazen for the first time, please arrive a few minutes early and let the person at the counter know that you are a newcomer. You will be introduced to an experienced member of the Shika Ryo, who will guide you initially through the Sanzenkai activities and give basic instruction in Zazen (seated meditation). Please let the Shika Ryo member know about any physical ailments or problems that might affect your experience at Sanzenkai. There will be opportunities for questions both during this initial introduction, and after Sanzenkai is complete. There is also an informal meal available at the completion of the evening, which is a great opportunity to chat to others about your experiences.

When in the Zendo, dont be embarrassed or afraid of making a mistake. While the rituals initially appear formal, they are not overly important in themselves; they are primarily to maintain the atmosphere of calmness and respect for the Buddha and each other.

Zazen is normally done in the lotus or half-lotus position, but if this is difficult for you, (for some of us - our knees are not so young) you are welcome to kneel (while sitting on the zafu (cushion) or a kneeling stool), or to sit on a chair.

After sitting down, place your hands on your knees, straighten the spine and begin to sway the torso from side to side using the waist as the base of the movement; then continue ascending up the torso, rocking next from the solar plexus level, then the shoulders/ neck area. The swaying motion should become subtler, like a metronome running down. This sequence is done in reverse, moving downwards from the head through the torso, at the end of each zazen period.

When this exercise is finished erect the spine, bringing in the chin slightly while gently pushing the back of the skull up towards the ceiling. It's important to exert just enough effort to keep the spine erect. Sitting too rigidly is not necessary, and may cause injury in the long run.

Take a deep breath in through the nose and exhale, audibly but quietly, through the lips. After this, close the lips, placing your tongue against the roof of your mouth just behind your teeth and begin to breathe through the nose. During zazen, breathe quietly and naturally through your nose. Do not try to control your breathing. Let it come and go so naturally that you forget you are breathing.

While sitting, place your right hand, palm-up, and your left hand palm-up on your right palm. The tips of your thumbs should be lightly touching each other. This is called Cosmic Mudra (hokkai-join). Place the tips of your thumbs in front of your navel, and your arms slightly apart from your body.
Keep your eyes slightly open. Cast them downward at about a 45-degree angle. Without focusing on any particular thing, let everything have its place in your field of vision. If your eyes are closed, you will easily drift into drowsiness or daydreaming.

Do not concentrate on any particular object or control your thought. When you maintain a proper posture and your breathing settles down, your mind will naturally become tranquil. When various thoughts arise in your mind, do not become caught up by them or struggle with them; neither pursue nor try to escape from them. Just leave thoughts alone, allowing them to come up and go away freely.

At the end of zazen, bring your hands together in gassho and make a small bow from the waist. Then slowly and gently stand up. At the beginning and end of each zazen session (while standing), place hands in gassho (see below) and bow, first towards your cushion, then turn around clockwise, and bow again. Then sit, either facing the wall or facing in, depending on the activity.

When doing kinhin (walking meditation), walk clockwise around the room, holding your hand in shashu position. From the waist up, your posture should be the same as that in zazen. Take the first step with your right foot. Take the first half step with your right foot at the end of the first exhalation. Stand still while inhaling. At the end of the next exhalation, take the next half step. This sequence is repeated for the whole of the kinhin period. Walk slowly and smoothly, without dragging your feet. When you finish kinhin, stop, then walk at a normal pace around the room until you return to your seat.
When leaving the zendo for any reason please do so quietly. If you need to leave the zendo, for the toilet for example, it is suggested to do this during Kinhin. Just do Kinhin outside the zendo when you return, entering when Kinhin finishes and all are taking their seats. If you find zazen too difficult you may do Kinhin, or sit on a chair, in the area outside the zendo. Just return to the zendo when you are able, entering as usual.

Shashu: Put the thumb of your left hand in the middle of the palm and make a fist around it. Place the fist in front of your chest. Cover the fist with your right hand. Keep your elbows away from your body forming a straight line with both forearms.
Gassho: (This hand position is used when bowing to greet people, entering the zendo, when receiving your tea from the server, when sitting down and so on.) Hold the palms and fingers of both hands together. Your arms should be slightly away from your chest, your elbows should extend outward from your sides in a straight line parallel with the floor. The tips of your fingers should be approximately the same level as your nose. This is an expression of respect, faith and devotion. Because the two hands (duality) are joined together, it expresses "One Mind."
The Sutra (chant) books are to be respected; please dont put them on the floor or stand on them for example. When chanting, hold the book up, not down in your lap, so as to maintain posture. There is a program at the front of the book, giving the page-numbers for the usual chants. Where the syllables in a sutra are in a mixture of bold and normal font, the bold syllables are held for a longer period, than the normal font.

Avoid sitting when you haven't had sufficient sleep or when you are physically exhausted. Before sitting, eat moderately and avoid alcohol. Wash your face so that you feel refreshed.

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