Once upon a time, there was an old Zen master who lived with his community in a small temple deep in the mountains. The emperor, aware of his wisdom, invited him to a grand Buddhist festival where participants recited sutras for several days and enjoyed abundant and exquisite meals prepared by the palace chefs. The master reluctantly agreed to leave his community, thinking it was best not to provoke the emperor’s anger.
Once at the festival, while the participants were reciting sutras and savoring delicious meals, the master remained completely still, seated in zazen, without reciting or eating anything. The emperor saw him and asked, “Master, why don’t you recite sutras like the others?” The master, still seated in zazen, replied, “When I inhale, I recite thousands of sutras; when I exhale, I recite thousands of sutras.”
The emperor did not understand and continued enjoying the festival. But the old master was simply explaining that by focusing on the breath, we see the Dharma—the reality as it is—and that is what the thousands of sutras speak of. There is no need to attend any spiritual festival; simply sitting in zazen and breathing consciously is enough.
Sitting in Zazen and Breathing
But why sit in zazen? Isn’t it enough to be attentive to the breath? The posture of the body plays a crucial role—it changes the way our mind functions. We generally live immersed in a continuous stream of thought, disconnected from the reality of the body and our present existence.
The zazen posture requires constant engagement of body, mind, and breath, leading to a complete experience of body and mind, closely united through breathing. Sitting cross-legged with a straight back, we push the ground with our knees and the sky with the crown of our head, stretching the spine, opening and relaxing the shoulders, arching the lower back inward, and feeling the sitting bones pressing into the zafu. The abdomen remains relaxed and at ease, allowing for deep and long breathing in the hara.
What is the Hara?
In Japanese, hara means “stomach,” but in Zen, it refers to the point located in the lower abdomen, about three fingers below the navel. The concept of hara is used in various aspects of Japanese culture, including oriental medicine, martial arts, and spirituality.
The hara is considered the body’s center of balance and the core of vital energy. Concentrating energy in the hara generates strength, willpower, and resilience. Oriental medicine associates good health with a strong and balanced hara. It is also linked to inner strength, intuition, and self-awareness. Connecting with the hara helps us become more awake and aware, allowing us to be more authentic in daily life.
How to Practice Breathing in the Hara
Focus on feeling the breath in the hara, creating a deeper, more relaxed, and centered breath. The zazen posture is ideal because it allows you to remain still, with a relaxed body while staying fully awake and attentive.
Bring awareness to your breath by directing attention to the lower abdomen.
When inhaling, allow air to enter naturally through the nose while feeling the abdomen expand. Imagine filling the hara with air. Let the diaphragm move downward, allowing the lungs to fill completely.
When exhaling, allow the air to leave gently through the nose, feeling the abdomen contract naturally as the air is expelled. Release any tension or worry with each exhalation.
Try to maintain a steady and relaxed rhythm, without forcing or holding the breath. Let it flow naturally and effortlessly. Keep your mind centered on the sensation of breathing in the hara. If your mind wanders, simply redirect your attention back to the breath and the movement of the abdomen.
Practicing hara breathing helps calm the mind, reduce the flow of thoughts, and bring a sense of peace and centeredness. It also increases our vital energy.
Dragon Howls in a Withered Tree
Zen contains many stories that remind what breathing in the hara is (Nansen, 2019). One of the most well-known examples is the koan “Mu.” When a master asks a student, “Show me ‘Mu,'” he is not expecting an intellectual answer. “Mu” means nothing—there is nothing that can be grasped with words. The only thing the student can express is their direct experience of breathing in the present moment.
This “Mu,” like the lowing of a cow or the breathing of a newborn, can only reveal an experience deeply rooted in hara breathing. Similarly, another Zen story speaks of a student who asks about the “howls of the dragon in a withered tree”—the sound of the wind whistling through the hollow trunk of a dead tree, an evocation of breathing in the hara during zazen posture.
“Is there anyone capable of hearing the dragon’s howls in a withered tree?” Sosan replies: “There is no one in the world who has not heard them.”
He is asked again, “And what do the dragons sing?” Sosan responds: “Even if their words are not understood, anyone who listens to their song loses the self.”
Nansen
what is hara, Barcelona, July 25, 2023