Shikan meditation is a form seated meditation, integral to the practice of Tendai Buddhism. The term “Shikan” is derived from the Japanese words shi & kan, which means “stopping” & “seeing.” This practice emphasises non-thinking, direct experience, and total awareness of the present moment. In Shikan meditation, the meditator sits in a posture of stillness, allowing thoughts, sensations, and perceptions to arise and pass away without attachment, judgment, or interference. Through this simplicity, the practitioner cultivates a deep awareness and a profound connection with the present.
Historical and Philosophical Foundations
Shikan is practiced within the Tendai school, as inherited from the Chinese Tiantai school. Zhiyi chose this name (shikan) over the more common ‘Chan’ (Zen) because he wanted to emphasise the importance of balanced Samatha and Vipassanā, something he felt was missing from the more popular ‘Chan’ practice.
The Practice of Shikan Meditation
At its core, Shikan meditation is characterised by effortless attention. There is no deliberate attempt to control the breath, silence the mind, or suppress thoughts. Rather, practitioners allow whatever arises in the mind to come and go naturally. There is a deep letting go of attachment to any mental phenomena, such as judgments, desires, or aversions. The meditator simply observes, without identifying with or reacting to these thoughts.
Physically, the practice begins with posture. The practitioner assumes the traditional Zazen position—seated cross-legged, with a straight back, hands resting in the lap, and the eyes either half-closed or cast downward. This posture is designed to bring a balance of alertness and relaxation, facilitating an optimal state of awareness. The breath is neither controlled nor forced, but it remains an important aspect of the practice, as it serves as a subtle anchor for the mind.
In Shikan meditation, there is an emphasis on stilling the body and mind. The meditator becomes aware of bodily sensations, emotions, and thoughts, but instead of engaging with them, they let them pass like clouds in the sky. The focus is on simply being present, without striving to change or attain anything. This practice of non-striving is central to the Shikan approach, as it embodies the notion that enlightenment is not a goal to be reached but an experience of suchness (or “tathata” in Sanskrit), a direct realisation of the world as it is.
The Philosophy of “No-Self” and “Non-Duality”
Shikan meditation is also an embodiment of the concepts of “no-self” (anatta) and “non-duality”. In Zen, there is an understanding that the sense of an independent, separate self is an illusion. The self is not a fixed, unchanging entity, but rather a process that arises from and dissolves into the flow of experience. Through the practice of Shikan, the meditator comes to realise that their thoughts, emotions, and perceptions are not separate from the world, but part of a continuous, interconnected process.
This realisation is often referred to as the experience of “non-duality”—the understanding that there is no fundamental distinction between subject and object, self and other. In the stillness of Shikan meditation, this insight becomes apparent as the practitioner sits without a sense of separation between themselves and the world around them. The boundaries between the self and the environment dissolve, and the meditator experiences the world as a seamless whole.
The Benefits of Shikan Meditation
The primary benefit of Shikan meditation is the cultivation of deep mindfulness and awareness. By engaging in this practice, the meditator learns to observe their thoughts and emotions without being swept away by them. This fosters a sense of mental clarity, helping the practitioner develop greater insight into their habitual patterns of thinking and behaviour.
Furthermore, Shikan meditation promotes emotional balance. The practice encourages the meditator to refrain from judging or suppressing their feelings, thus allowing emotions to arise and pass away without attachment. Over time, this can lead to a greater sense of emotional stability and a reduction in stress and anxiety. The practice of simply being present can also foster a profound sense of peace and contentment, as the individual learns to let go of desires for things to be different than they are.
Shikan meditation also nurtures a sense of compassion. By learning to observe the inner workings of one’s mind with equanimity, the meditator often develops a deeper understanding of the nature of suffering—not only their own but also that of others. This insight into the interconnectedness of all beings can lead to a greater sense of empathy and a commitment to alleviating the suffering of others.