The Zen Studies Podcast

Episodes on Meditation

80 – Four Foundations of Mindfulness Practice and Similarities in Zen

In the last episode, I introduced the Four Foundations of Mindfulness as the Buddha taught them. Mindfulness means to remember something, or keep something in mind. The Four Foundations are the four categories of things you keep in mind if you want to walk the path to spiritual liberation. In this episode I talk about how the Four Foundations of Mindfulness are actually practiced, and then about how this teaching relates to Zen.

read more

79 – Buddha’s Teachings 10: The Four Foundations of Mindfulness

One of Buddha's central teachings was the Four Foundations of Mindfulness - basically, how you walk the Eightfold Path to liberation. Mindfulness, or sati, means to remember or keep in mind, and the four foundations are the four things you should keep in mind (or focus on) if you want to progress on the spiritual path. In this first episode of two on the Four Foundations of Mindfulness, I’ll introduce the teaching as given by the Buddha. In the next episode, I’ll reflect on actual practice of this teaching, and how all its elements are included in Zen but parsed out differently.

read more

69 – The Soto Zen Goal of Goallessness: How to Awaken Without Trying

The goal of Buddhism, including Zen, is to awaken to what’s true, because the truth is liberating. And yet my tradition, Soto Zen, points us toward the “goal of goallessness,” telling us we’ll awaken if only we give up our desire for anything else (including achieving some “goal” called awakening). Our Soto Zen practice is just sitting, without making any effort to influence our meditative experience. In this episode I’ll [TK] explore how the “goal of goallessness” points to the fact that if we willfully try to awaken, we create duality and get in our own way. Fortunately, Zen offers us ways to awaken without trying.

read more

64 – Shikantaza: Having the Guts to Just Sit and Let Go of Doing Anything

I’ve been sitting zazen for over 20 years, but only recently have I had the guts to really do shikantaza, or “just sitting,” and it feels profoundly liberating. In this kind of zazen, you utterly let go of doing anything except just sitting there. Really. I discuss why beginners are usually taught to count or follow breaths instead of do shikantaza, and why I think this is unfortunate. I also discuss the surprising results of a practice in which you don't try to control your experience in any way.

read more

57 – Dogen’s Bendowa Part 1: What’s the Big Deal about Zazen?

Zen master Dogen wrote Bendowa in 1231 to introduce his Japanese students to Soto Zen. In a sense, then, it's "Soto Zen in a nutshell." In this episode I introduce the text and the context in which it was written, and talk about how and why Dogen recommends zazen - seated meditation - above all other Buddhist practices. I also talk about how Soto Zen elevates zazen far above a mere method for achieving awakening to enactment of enlightenment itself.

read more

48 – How to Guide Your Own Meditation Part 2: First-Person Stories

In this second episode of two on "How to Guide Your Own Meditation," I illustrate the process by sharing four first-person narratives about meditation experiences. In each story, someone turns their attention toward their meditative experience itself, and finds a way to adjust their effort in order to improve it.

read more

47 – How to Guide Your Own Meditation Part 1: Do Something, Don’t Just Fall Asleep

We sometimes get stuck in simplistic meditation instructions and therefore sell our meditation short. It's valuable to learn how to guide your own meditation - being mindful of your experience, arousing determination to do your best, and then being creative and diligent in finding ways to stay alert and focused. In this episode I explain this approach to meditation, and in the next episode I'll offer first-person stories about meditative experiences to illustrate the process.

read more

24 – Deepen Your Zazen by Not Getting Stuck in Satisfaction or Dissatisfaction

It's tempting, particularly in Mahayana Buddhism, to get stuck in a kind of superficial satisfaction with your zazen and practice. Of course, it's possible to get stuck in dissatisfaction as well. In this episode I walk you through four steps to deepen your zazen by using your dissatisfaction as guide for your efforts. I also compare zazen to walking on a tightrope - the instructions are simple, but actually doing it is challenging and requires experience, effort, and attention.

read more

21 – Sesshin: 24-7 Silent Meditation Retreats

Buddhists all over the world regularly gather for silent meditation retreats with a 24-7 schedule. In this episode I describe a Zen retreat, or sesshin, including what a typical day is like, and the challenges and rewards of maintaining silence and meditating for 6-10 hours a day.

read more

4 – Zazen Part 2: How to Deal with Thinking, Stay Engaged, and Maintain a Practice

If you’ve tried zazen (or any other kind of meditation), you’ll know that even if you really want to meditate, and you fully intend to be present without agenda for the whole period of meditation, you’re still liable to get caught up in thinking – usually many, many times over the course of a meditation period. What can you do about it? In this episode, I cover how to deal with stimulus-independent thinking during meditation, how to stay engaged and energetic while doing a practice that’s essentially doing nothing, and how to maintain a zazen practice over time.

read more
Share