Shikantaza, or "just sitting" meditation, is a central practice in Soto Zen Buddhism. It is a form of meditation where the practitioner sits in stillness, without any specific focus or object of concentration. This can be challenging, as the mind is naturally prone to wandering and getting distracted. However, there are ways to overcome distractions during shikantaza meditation.

First and foremost, it is important to have a comfortable and quiet meditation space. This can help minimize external distractions and create a conducive environment for meditation. It is also helpful to have a regular meditation routine, as this can help train the mind to settle into stillness more easily.

One technique to overcome distractions during shikantaza meditation is to acknowledge and accept them without judgment. When a distraction arises, simply observe it without getting caught up in it. This can help prevent the distraction from becoming a source of frustration or agitation. Instead, see it as a natural part of the meditation process and gently guide your attention back to the present moment.

Another helpful technique is to focus on the breath. While shikantaza meditation does not have a specific object of concentration, the breath can serve as an anchor to bring the mind back to the present moment. Pay attention to the sensation of the breath as it enters and leaves the body, without trying to control or manipulate it. This can help quiet the mind and bring a sense of calmness.

In addition, it can be beneficial to practice mindfulness throughout the day. This involves being fully present and aware of one's thoughts, feelings, and surroundings in each moment. By cultivating mindfulness in daily life, it can become easier to stay present and focused during shikantaza meditation.

It is also important to have patience and compassion towards oneself during shikantaza meditation. Distractions are a natural part of the practice and it takes time and effort to train the mind to be still. Be gentle with yourself and avoid getting discouraged if distractions arise. Simply acknowledge them and gently guide your attention back to the present moment.

In conclusion, distractions during shikantaza meditation can be overcome by creating a comfortable and quiet meditation space, having a regular routine, acknowledging and accepting distractions without judgment, using the breath as an anchor, practicing mindfulness in daily life, and having patience and compassion towards oneself. With consistent practice and a gentle approach, one can cultivate a deeper sense of stillness and presence in shikantaza meditation.