Shikantaza

Shikantaza is a meditation practice of the Soto Zen tradition in which the practitioner sits in alert, open awareness without focusing on any particular object. It is the core meditation practice of Dogen Zenji and is considered the most direct expression of zazen (seated meditation).

Overview

Shikantaza literally means “nothing but precisely sitting” or “just sitting.” It is the hallmark practice of the Soto Zen school, as transmitted by Dogen Zenji (1200-1253). Unlike concentration practices that focus on an object (such as the breath or a mantra), shikantaza involves sitting with open awareness, attending to whatever arises without grasping or rejecting. Dogen taught that shikantaza is itself the expression of enlightenment, not a means to achieve it.

Method

The practitioner sits in zazen posture (seiza or lotus) with the spine erect, the eyes open and lowered at a 45-degree angle, and the hands resting in the cosmic mudra (hokkai-join) in the lap. The practitioner does not focus on any object but remains in open, alert awareness. Thoughts, sensations, and sounds arise and pass without the practitioner engaging with them or pushing them away. The practice is characterized by a quality of “just sitting” — without goal, without technique, without effort.

Benefits and Purpose

Traditional texts claim Shikantaza:

• Is the direct expression of Buddha-nature
• Cultivates open, non-grasping awareness
• Transcends the duality of subject and object
• Is the most direct path to awakening
• Integrates meditation with daily life

Verification Notes

• Dogen’s teachings on shikantaza are found in the Shobogenzo and Fukanzazengi.
• The practice is central to the Soto Zen tradition.
• Audited against Wikipedia (September 2026).