Shikantaza, or "just sitting" meditation, is a form of meditation practiced in Soto Zen Buddhism. It is a non-dualistic practice that aims to cultivate awareness and mindfulness without any specific goal or object of focus. While this form of meditation may seem simple, it can present some common challenges for practitioners.

The first challenge in shikantaza meditation is the physical discomfort that can arise from sitting in one position for an extended period of time. This discomfort can manifest as pain, numbness, or stiffness in the legs, hips, back, or neck. The key to overcoming this challenge is to find a comfortable sitting posture and to use cushions or other props to support the body. It is also important to maintain a relaxed and upright posture to avoid strain on the body.

Another common challenge in shikantaza meditation is the wandering mind. Our minds are naturally restless and tend to jump from one thought to another. This can make it difficult to stay present and focused during meditation. The key to overcoming this challenge is to acknowledge the thoughts and let them pass without getting attached to them. Instead, bring the attention back to the breath or the present moment.

Another challenge in shikantaza meditation is the tendency to judge or criticize oneself. As we become more aware of our thoughts and emotions, we may also become more critical of ourselves. This can create a sense of self-doubt and hinder our progress in meditation. The key to overcoming this challenge is to approach the practice with a sense of self-compassion and non-judgment. Accepting ourselves as we are in each moment can help us let go of any negative self-talk and deepen our practice.

Lastly, shikantaza meditation can also bring up difficult emotions or memories. As we sit in stillness, we may come face to face with unresolved issues or traumas. This can be challenging and overwhelming for some practitioners. The key to overcoming this challenge is to approach these emotions with mindfulness and compassion. Acknowledge them, but do not get caught up in them. Instead, let them pass and return to the present moment.

In conclusion, shikantaza meditation can present some common challenges, but with patience, persistence, and a non-judgmental attitude, these challenges can be overcome. By finding a comfortable posture, staying present, practicing self-compassion, and approaching difficult emotions with mindfulness, we can deepen our shikantaza practice and cultivate a sense of inner peace and clarity.