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Last update: 08/22/00 07.38
Seiza is a method of sitting on the knees that is used extensively in martial arts. Practice of seiza can involve this art or it can be done as a meditation exercise.
"Quiet sitting" using the seiza posture is a way to overcome the generalized fears of life and the underlying fear of death. It is an excellent way to regulate the body functions. It can bring the mind closer to the world "as it is" rather than its usual residence in "things as they should be".
To sit in seiza bend your legs and place the knees on the floor, two fist far one from the other. Place the feet so that the big toes just touch each other. Lower the buttocks down so that they rest on or between the heels.
Straighten up and let the lower back move forward so that there is an "S" curve to the spine. The weight should be centered toward the knees.
The head is carried in balance on top of the spine. The ears should be in line with the shoulders and the nose in line with the belly button. Pull the chin in slightly and stretch the back of the neck. This should feel as if someone is pulling straight up on the hair to stretch the spine.
To find this centerline you can rock in circles from the hips, slowly reducing the swings until coming to rest in a stable position. This centering is important to prevent muscle cramps or fatigue while sitting.
Relax, scrolling quickly your arms, then let the arms fall downward naturally. The right hand is placed palm upward on the lap with the little finger edge lightly touching the lower abdomen. The left hand is placed on top of the right, palm upward as well. The fingers should be together without strain. Place the tips of the thumbs together so that they are just touching with no pressure. The thumbs and fingers should make an oval shape around a point about 2 to 3 inches below the navel. This point is called the tanden. The left hand over the right represents the calm aspects covering the active aspects. The thumbs unify the two. Without tipping the head forward lower the eyes and look at a spot centered about one meter in front of the knees. Place the tongue on the roof of the mouth and place the teeth lightly together. Draw the air out of the space between the tongue and the palate. This will cut down on saliva production and the need to swallow.
Inhale easily and quietly through the nose using the diaphragm. Expand belly forward while the chest expands without any muscular assistance at all. Keep all tension and muscular effort out of the body.
Breath in until the lungs are full and no further, let the breath dictate the turnover to exhalation. Don't hold the breath and begin to exhale.
The exhalation is even more gentle than the inhalation. There should be no noise or fuss, simply breath out softly, letting the belly collapse. Breath out until the need to breath in is felt, then change over to inhalation. When exhaling don't let the belly go flabby, keep it alive with some tension or tone, without actually tightening the muscles.
Never force the breath at any time. With continued practice the rhythm will slow down naturally.
Following your breath, count both inhalations and exhalations or, later, exhalations only. If the count is lost, start at one again, it's not important.
Any thoughts that arise should be noted and then ignored. Just look at them and then let them go, don't chase them or follow any line of reasoning. Always come back to counting. All thoughts have the same worth, nothing, when sitting. Whatever you may feel, go on counting.
When the thoughts don't run so fast and furious you can drop the counting and just sit. If the thoughts become distracting, count again.
Try to sit in seiza for about 30 minutes early in the morning and again at night. When starting the practice shorter times are advised until the legs are flexible and the circulation adjusts. If the legs begin to fall asleep, rise up off of the knees to allow circulation. Alternatively, roll up a blanket or something similar and place it between the lower legs to raise the hips up off of the heels. A small amount of pain is to be expected but don't make it a test of willpower to sit as long as possible.
Sitting should be done in a quiet room with soft illumination and few visual or other distractions. Music is inappropriate. Practice can be done, after some time, anywhere with any amount of activity nearby.
When the sitting is finished or when the legs must be relieved, bend forward from the waist and place the forehead on the floor while keeping the hips on the heels. Place the hands palm upward on the floor beside the head, now lift them up a few inches. This symbolizes being open (and accepting) to anything that the world cares to offer. Breathing in this position for a short time before sitting up again will allow longer practice times.