Shikan meditation, often known as Shikantaza, is a form of Zazen, or seated meditation, integral to the practice of Zen Buddhism. The term “Shikan” is derived from the Japanese words “shikan” (止観), which means “just sitting” or “only sitting.” This practice emphasizes 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

Zen Buddhism, the tradition in which Shikan meditation finds its roots, emerged in China in the 6th century and later spread to Japan, Korea, and other parts of Asia. It was influenced by the teachings of Bodhidharma, a monk traditionally credited with bringing Buddhism to China, and Huineng, the sixth patriarch of Zen, whose teachings stressed direct experience over intellectual understanding. The focus on direct perception or immediate realisation became central to Zen practice.

Shikantaza itself was particularly emphasised by Dogen Zenji (1200–1253), the founder of the Soto school of Zen in Japan. Dogen taught that enlightenment is not something to be attained in the future but is found in the very act of sitting. According to Dogen, “To study the Buddha way is to study the self. To study the self is to forget the self. To forget the self is to be awakened by all things.” In Shikan meditation, this principle is embodied in the act of sitting without the desire for any particular goal or outcome. The sitting becomes the goal itself, and in that process, the practitioner transcends the separation between self and world.

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 Zen 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 Zen 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.

Conclusion

Shikan meditation is a powerful and transformative practice that offers a direct path to greater awareness, peace, and insight. Its simplicity—just sitting, with no intention other than to be present—can lead to profound realisations about the nature of the self and the world. As taught by Dogen Zenji and practiced in the Soto tradition, Shikan meditation offers a means to transcend the constant mental chatter and grasping that characterise much of our daily lives, allowing the practitioner to experience a deeper, more immediate connection with reality as it is. Ultimately, it is through the art of “just sitting” that the meditator comes to experience the world and the self in their true, interconnected nature.