In the heart of Zen practice lies shikantaza, or "just sitting." Unlike other meditation practices that focus on counting the breath, visualization, or other techniques, shikantaza is the practice of simply being present with what is. It’s an invitation to sit like the Buddha, allowing thoughts, sensations, and emotions to arise and fade without interference or attachment. In shikantaza, there is no goal to reach, no outcome to achieve—it is the practice of non-striving, where the act of sitting itself is enlightenment.
In Dogen Zenji’s Bendowa, one of the foundational texts of Soto Zen, he emphasizes this point, declaring that shikantazais not just a meditation technique, but the very expression of Buddha-nature. Dogen writes that we must sit with the trust that everything we need is already here. In this sitting, we align with the universe's natural unfolding.
When we engage in shikantaza, we are encouraged to drop the need to control or judge our experiences. Sitting with the mind wide open, like the Buddha under the Bodhi tree, we welcome each moment as it comes—neither clinging to it nor pushing it away. We are not practicing for future enlightenment; rather, shikantaza reflects the deep understanding that we are already whole, complete, and connected to the Buddha-nature within us.
Dogen describes this practice as “non-thinking,” which does not mean suppressing thoughts, but instead allowing thoughts to move freely without grasping or getting entangled. We watch thoughts, feelings, and sensations come and go as part of the natural flow of life, much like clouds passing through an open sky. In Bendowa, Dogen explains that this practice of "just sitting" is both the means and the end of realizing the true nature of all things.
In this simplicity, there is profound wisdom. Sitting like Buddha is not about doing anything special; it’s about being fully present with all that arises. This is the essence of shikantaza—a practice that, while seemingly simple, brings us face-to-face with our true selves.
Whether you’re sitting for five minutes or an hour, remember that in shikantaza, you are not waiting for an experience or striving for enlightenment. You are, instead, fully embracing the unfolding moment—just as it is—without needing anything more.
Just sit. Let the world unfold.
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