Zazen

EINFACH NUR SITZEN

Im Zentrum des Übens steht Zazen (stille Sitzmeditation), eine Methode zur umfassenden Bewusstseinsschulung und persönlichen Reifung: Zazen üben heisst, mit einem Höchstmaß an Konzentration und Achtsamkeit den Geist reinigen, leermachen – nicht denken.

Bei der klassischen Meditationshaltung setzt man sich möglichst aufrecht auf ein Kissen (Zafu), kreuzt die Beine und drückt die Knie auf den Boden. Das Dreieck aus Knien und Steißbein sorgt für eine stabile Körperhaltung als gute Voraussetzung, um auch innerlich zur Ruhe zu kommen.

BURMESISCHER SITZ
Anfänger sollten mit dem burmesischen Sitz oder Fersensitz beginnen. Die Unterschenkel liegen hierbei nahezu parallel voreinander, wobei die Knöchel auf der Unterlage ruhen. Das ist weniger anstrengend für die Knie. Nach einiger Übung kann man sich langsam zum halben Lotussitz „hocharbeiten“.

LOTUSSITZ
Rechten Fuß so weit oben wie möglich auf den linken Oberschenkel legen und den linken Fuß entsprechend auf den rechten. Allerdings können nur wenige Menschen ohne monatelange Streckübungen diese Sitzposition mühelos einnehmen.

HALBER LOTUS
Im Prinzip wie beim vollen Lotussitz, aber nur den linken Fuß auf den rechten Oberschenkel legen oder umgekehrt. – Eine leicht geänderte Form besteht darin, den Fuß statt auf den Ober- auf den Unterschenkel zu legen, was wesentlich einfacher ist. – Noch einfacher ist es, nur die Unterschenkel kurz über den Knöcheln zu kreuzen.

FERSENSITZ
Diese kniende Haltung (Seiza) kann auf einem Kissen (auch hochkant) oder einem Bänkchen eingenommen werden. Das Gewicht ruht auf dem Sitzkissen bzw. der Bank, den Knien, Schienbeinen und Knöcheln. Der Fersensitz eignet sich bei längerem Zazen als Entspannungsübung.

Wer mit all diesen Sitzarten Probleme hat, kann auch auf einem Hocker oder Stuhl Platz nehmen.

KÖRPERHALTUNG
Aus der stabilen Sitzhaltung heraus strebt die Wirbelsäule senkrecht nach oben. Hohlkreuz und „Buckel“ sollten vermieden werden. Der Kopf ist gerade, das Kinn leicht zurückgezogen, so dass der Scheitel gegen die Decke „stößt“. Die Schultern bleiben locker.

HANDHALTUNG
Zwei Handhaltungen sind möglich: 1. Die Hände liegen wie zwei Schalen übereinander, die linke Hand in der rechten. Die Daumen berühren sich leicht und bilden mit den Zeigefingern das kosmische Mudra – ein Oval, das ungefähr auf Höhe des Bauchnabels gehalten wird. 2. Die rechte Hand umfasst den linken Daumen von oben. Die Finger der linken Hand bedecken die rechte Faust. Beide Hände vor dem Unterleib entspannt auf den Oberschenkeln ablegen.

AUGEN
Wann immer wir Zazen praktizieren, sollten wir mit niedergeschlagenen, aber leicht geöffneten Augen im Winkel von etwa 45 Grad vor uns auf den Boden oder gegen die Wand blicken. Dabei schauen wir mit höchster Aufmerksamkeit „nach innen“ und achten darauf, keinen Blickpunkt außen zu fixieren.

ATEM
In der Meditation sollte die Atmung einen langsamen, kraftvollen und natürlichen Rhythmus aufbauen. Wenn man sich auf ein langes und tiefes Ausatmen konzentriert und die Aufmerksamkeit auf die Haltung lenkt, geschieht die Einatmung ganz von selbst. Geatmet wird in das Zwerchfell, nicht in den Brustkorb. Die Ausatmung, die leichten Druck auf den ganzen Unterleib ausübt, entwickelt große Energie in Höhe der Taille und Nieren. Beim Zazen verlangsamt sich der Atemrhythmus wie auch der Herzrhythmus; das Blut und die inneren Organe werden besser mit Sauerstoff versorgt.

GEIST
Um den Geist zu beruhigen, sollten wir aufmerksam unserem Atem folgen und beim Ausatmen mitzählen: am besten bis zehn und dann wieder von vorn beginnen. Dabei sitzen wir wie ein Berg und lassen die Gedanken wie Wolken an uns vorüberziehen. Nicht gegen sie ankämpfen, sich nicht darüber ärgern, aber sich auch nicht von ihnen mitziehen lassen. Sie einfach unbeeindruckt beobachten. Wenn dann die störenden Gedanken seltener werden, konzentrieren wie uns auf die Pausen dazwischen, auf das „Nichts“, keine bildlichen Vorstellungen, keine Assoziationen, einfach nur bewusst da sein.

ZAZEN IN DER BEWEGUNG

Die Gehmeditation, japanisch Kinhin genannt, ist im Grunde die Fortsetzung des Zazen in der Bewegung. Zwischen den einzelnen Sitz-Phasen gehen wir meditierend im Kreis, in dem wir achtsam beim Einatmen und Ausatmen je einen Schritt machen. Die Augen sind wie beim Zazen halb geöffnet, der Blick bewegt sich zwei Meter voraus etwa in Höhe der Taille des Vorangehenden.

Die Hände liegen ungefähr vor dem Solarplexus ineinander, so dass die Unterarme in der Waagerechten eine Gerade bilden. Die rechte Hand formt eine Faust, die linke bedeckt sie von vorn. Beim Gehen wird die Ferse zuerst aufgesetzt, dann rollt der Fuß in einer sanften Bewegung ab. So schreiten wir mit geradem Rücken und lockeren Schultern etwa fünf Minuten hintereinander durch den Meditationsraum.

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