Meditation series 1: Zazen and the integration of the sympathetic and parasympathetic nervous systems.

Zazen or Zen Buddhist meditation is the central practice of Zen Buddhism derived from the Chinese Chan school of Buddhism and developed by Dōgen Zenji (1200-1253) who was a seminal figure in Japanese Zen Buddhism, renowned for founding the Sōtō school of Zen Buddhism. Zazen or sitting meditation, also called Shikantaza which translates as "only sitting" is one of the most important and well known types of meditation.

This type of meditation consists in sitting on a cushion or zafu with the legs crossed in the so called lotus position, with the back perfectly straight and the hands connected in what Zen practitioners call the "cosmic mudra,”Mudras are different positions the hands are placed in during rituals or spiritual practices in Hinduism, Buddhism and other Eastern religions  In this particular mudra, your right hand rests in your lap facing up and your left hand sits lightly on top of it. The thumbs gently touch each other. 

Zazen consists in sitting in this position with the eyes half open during a period of time usually half an hour per session but this varies depending on experience, context and cultural background. 

Comparing Zazen to Christian Hesychasm,  contemplative meditation and mindfulness is less than ideal since each type of  meditation  described responds to a different set of religious beliefs ( or none, in the case of mindfulness) but it is undeniable that all share at least the common goal of attaining a peaceful mind, a calm disposition and a degree of psychological hygiene. When I think about meditation and its practical application, I cannot but remember the Zoroastrian belief that good thoughts will lead to good deeds. Meditation is about processing incomplete thoughts and feelings and ridding oneself of them.

I have decided to begin my entries on meditation because Zazen is the most popular and developed system of meditation and happens to be the key, central practice of Zen Buddhism. Furthermore, I practiced zazen for a fairly long period of time and the effect on my mental health was very noticeable. Intrusive thoughts and violent thoughts disappeared. Anxiety levels were reduced considerably. 

If this is the case why did I stop, I hear you ask? Long story. I love Buddhism and Zen but I am not a Buddhist and have since discovered another meditative practice. 

Anyway, let's go back to Zazen...

One of the most remarkable Zen masters of the 20th century was Gudō Wafu Nishijima. Gudō Wafu Nishijima (1919-2014) was a prominent Japanese Zen Buddhist priest and teacher, known for his practical approach to Zen and zazen. What makes him remarkable is his scientific perspective on meditation. Nishijima’s explanation of zazen is deeply rooted in the concept of balancing the autonomic nervous system. He believed that zazen helps regulate the sympathetic and parasympathetic nervous systems, which control the body’s fight-or-flight and rest-and-digest responses, respectively. It is by achieving this balance, that according to Nishijima,  practitioners can experience a state of physical and mental equilibrium.

The sympathetic nervous system is often referred to as the “fight or flight” system. It prepares the body to respond to perceived threats by triggering several physiological changes like increasing heart rate, lung capacity and releasing adrenaline.

The parasympathetic nervous system, on the other hand, is known as the “rest and digest” system. It helps the body relax and recover after a stressful event by promoting opposite reactions ( decreasing heart rate, reducing lung capacity and so on).

These two systems work in tandem to keep the body in a state of balance, known as homeostasis. When one system is activated, the other is suppressed. For example, during a stressful situation, the sympathetic nervous system takes over to prepare the body for action. Once the threat has passed, the parasympathetic nervous system helps the body return to a state of calm. 

In his interpretation of Dogen’s teachings, Nishijima highlighted the term “Jijuyo Zanmai,” which he broke down into “Jiju” (to receive oneself) and “Jiyo” (to utilize oneself). He associated “Jiju” with the parasympathetic nervous system and “Jiyo” with the sympathetic nervous system. “Zanmai” refers to the balanced state of these systems. Thus, zazen is seen as a practice that harmonizes these two aspects, leading to a balanced state of being.

Nishijima emphasized that the benefits of zazen are not limited to spiritual enlightenment but extend to everyday life. By practicing zazen, individuals can achieve a calm and focused mind, better emotional regulation, and improved overall well-being. The same can be said about all forms of meditation, but Zazen is a mainstream, ancient, incredibly well tested type of meditation and therefore should always be considered when discussing the topic of meditation.