Shikantaza, or "just sitting" meditation, is a core practice in Soto Zen Buddhism. It involves sitting in a relaxed and upright posture, with the mind focused on the present moment without any specific object or goal. This form of meditation is often described as "just being," without any striving or effort.

One of the main effects of shikantaza meditation is a calming and quieting of the mind. As the practitioner sits in stillness, the mind gradually begins to settle and become more peaceful. This is because shikantaza encourages the practitioner to let go of thoughts and distractions, and simply be present with whatever arises in the moment. This can help to reduce feelings of stress, anxiety, and restlessness.

In addition to calming the mind, shikantaza meditation can also have a positive impact on emotions. By cultivating a non-judgmental and accepting attitude towards whatever arises in the present moment, the practitioner can learn to observe and experience their emotions without getting caught up in them. This can lead to a greater sense of emotional balance and resilience.

Shikantaza meditation also allows for a deeper understanding of the nature of the mind and emotions. As the practitioner sits in stillness, they may begin to notice patterns and habits of the mind, such as the constant stream of thoughts and the tendency to react to certain emotions. By observing these patterns without getting caught up in them, the practitioner can gain insight into the impermanent and ever-changing nature of the mind and emotions.

Furthermore, shikantaza meditation can help to cultivate a sense of equanimity, or even-mindedness, towards both positive and negative emotions. Rather than trying to cling to pleasant emotions or push away unpleasant ones, the practitioner learns to simply observe and accept all emotions as they arise, without getting carried away by them. This can lead to a greater sense of inner peace and contentment.

In summary, shikantaza meditation has a profound effect on the mind and emotions. It can help to calm the mind, cultivate emotional balance, deepen understanding of the mind and emotions, and foster a sense of equanimity. By regularly practicing shikantaza, one can experience a greater sense of inner peace and well-being in their daily life.