Just sitting

Shikantaza ("just sitting") is the central practice of Soto Zen, brought to perfection by Dōgen Zenji in 13th century Japan. Unlike concentration practices or koan work, shikantaza involves sitting with no goal, no object of focus, and no seeking.

In just sitting, the practitioner drops all wanting to get somewhere or achieve something. There is no technique to apply, no state to attain. You simply sit, fully present, allowing everything to be exactly as it is. This total non-seeking is itself enlightenment.

Dōgen taught that practice and realization are not separate—sitting itself is the expression of buddha nature, not a means to attain it. This understanding transforms meditation from a self-improvement project into a natural expression of our deepest nature.

Take your meditation seat with dignity and alertness. Let go of any goal—even the goal of letting go. Simply be present with full attention. When thoughts arise, let them be without following or suppressing. Return to just this moment, just this sitting. This is not a means to an end—it is the end itself.

The main obstacle is subtle goal-seeking—waiting for something to happen, trying to achieve a state, measuring progress. Another is dullness—just sitting becomes just dozing. The practice requires alert, vivid presence combined with complete non-seeking.