Zazen / Zen

Zazen, also known as 'seated meditation' or 'Zen meditation,' is the heart of Zen Buddhist practice.

The word "Zazen" directly translates to "seated meditation" and is practiced as a way of calming the mind and cultivating insight. Rooted in the tradition of Zen Buddhism, Zazen encourages practitioners to sit in stillness, observe the present moment, and experience life as it is, without attachment or judgment. By practicing Zazen, you learn to transcend the distractions of the mind and connect deeply with the simplicity of each breath and each moment.

Zazen is similar to mindfulness meditation, but with an important distinction. While mindfulness meditation typically involves focusing on a specific object, like the breath, Zazen does not fixate on a single point of focus. Instead, in Zazen, you allow thoughts and experiences to come and go freely, without attachment or concentration on any one thing. The practice encourages observing the flow of your thoughts without getting caught up in them, cultivating a state of open awareness.

While the word "zen" is common in the Western world and refers to a calm, attentive demeanor, Zen Buddhism and the traditions involved are much deeper and intricate, and involves much more than just seated meditation. Zen Buddhist tradition emerged in ancient China as Chan Buddhism, and quickly grew into one of the largest schools Mahayana Buddhism.

In this guide, we’ll explore the background, purpose, and benefits of Zazen meditation, offer a step-by-step guide on how to practice, answer common questions, and provide suggestions for advancing your practice.

The Purpose and Benefits of Zazen Meditation

Zazen vs Vipassana

Buddhist meditation can roughly be grouped into two types: Zazen and Vipassana. You may or may not have heard these terms, or perhaps you’ve heard them but aren’t sure of the difference. If you are meditating primarily to improve mental health, build stress resilience, and cultivate inner peace, you should practice both forms of meditation to create a harmonious whole.

Zazen, meaning "seated meditation," originates from Zen Buddhism. Its primary focus is on simply sitting with a sense of open awareness, allowing thoughts, emotions, and sensations to come and go without clinging to them. Zazen practitioners typically sit in silence, often facing a wall, with an emphasis on maintaining proper posture and presence. The goal is not to achieve insight or focus on specific mental processes but to cultivate a state of "just being." This practice reflects the Zen philosophy of seeing the world as it is, free from conceptualization or striving. Zazen embodies the principle of shikantaza, or "just sitting," which encourages a surrender to the present moment without judgment or analysis.

In contrast, Vipassana, rooted in Theravāda Buddhism, is often referred to as "insight meditation." This practice emphasizes observing the mind and body with mindful awareness to gain insight into the nature of reality. Practitioners often focus on their breath or bodily sensations as an anchor, but the ultimate aim is to cultivate an understanding of impermanence, suffering, and non-self—key Buddhist concepts. Vipassana involves actively investigating experiences, observing how thoughts, emotions, and sensations arise and pass away. This deliberate awareness seeks to uncover the underlying patterns of attachment and aversion, leading to liberation from mental suffering.

In modern Western meditation, these two practices are frequently interwoven. Many practitioners blend the open awareness of Zazen with the investigative focus of Vipassana, finding that the two approaches complement each other beautifully. For instance, a meditator might begin their session with the spaciousness of Zazen to cultivate presence and then transition to the focused inquiry of Vipassana to deepen their understanding of specific mental patterns. If you've ever followed a guided meditation that started with focus on the breath and transitioned into a body scan, you were practicing both forms of meditation.

Why Practice Zazen?

Zazen is a form of meditation that helps cultivate deep awareness and presence. Rather than focusing on controlling the mind, Zazen encourages practitioners to simply observe their thoughts and sensations without becoming attached to them. This allows you to experience life directly, without the interference of mental chatter or distractions. Over time, this practice can lead to profound peace, insight, and clarity.

Practicing Zazen also nurtures a sense of balance and resilience in everyday life. By training the mind to remain present and non-reactive, you develop the ability to face challenges with equanimity and grace. This practice fosters a grounded awareness that extends beyond the meditation cushion, helping you engage with the world more authentically and compassionately. Zazen’s emphasis on "just sitting" encourages an acceptance of the present moment, allowing you to let go of the need to fix or change your experience. This approach not only reduces stress but also deepens your connection to the simplicity and beauty of life as it unfolds.

Benefits of Zazen Meditation

1. Enhances Mindfulness: Zazen teaches you to be fully present in the moment, developing a greater awareness of your thoughts, sensations, and emotions. This mindfulness can extend beyond the cushion into daily life.
2. Cultivates Stillness: The simple act of sitting still in Zazen creates a sense of calm and stillness, allowing you to reconnect with the present moment and experience a quiet mind.
3. Reduces Stress: By focusing on the breath and letting go of distractions, Zazen helps reduce mental clutter, alleviating stress and anxiety.
4. Increases Clarity: With consistent practice, Zazen helps clear mental fog, bringing clarity to your thoughts and decisions.
5. Promotes Emotional Regulation: The practice of non-attachment helps you observe your emotions without reacting to them, leading to better emotional regulation.
6. Supports Spiritual Insight: Zazen can lead to deeper understanding and self-realization, as it helps you let go of conceptual thinking and connect with your true nature.

How to Practice Zazen Meditation: Step-by-Step

Zazen is a simple yet powerful practice. While it may seem straightforward, it requires patience and commitment. Here’s how to get started:

Step 1: Set Your Intention

• Pause and Breathe: Begin by finding a quiet and comfortable space. Sit on a cushion or chair with your back straight. Gently close your eyes and take a few deep breaths to center yourself.
• Consider Your Purpose: Reflect on why you are meditating today. Are you seeking calm, clarity, or spiritual growth?
• Set a Clear, Simple Intention: For example, “I intend to be more present in my day” or “I want to be kinder to myself" or "I'm doing this to release stress and find peace". Keep your intention clear and straightforward, ensuring it is specific and measurable enough to guide your focus yet flexible enough to allow space for whatever arises during your meditation.
• Connect to the Present Moment: Let go of any distractions and bring your awareness to the present. Acknowledge that you are about to engage in a practice of mindfulness and insight.

Step 2: Find Your Posture

• Seated Posture: Zazen is typically practiced in a seated position. The traditional posture is cross-legged, but if this is uncomfortable, you can sit on a cushion or chair, keeping your back straight and your hands resting on your lap.
• Hands: Rest your hands in your lap with your palms facing up. Place your left hand in your right hand, with the tips of your thumbs gently touching to form a small circle. This mudra represents the unity of body and mind.
• Posture Check: Ensure your posture is relaxed but upright, with your spine straight and your shoulders relaxed. Your head should be level, and your chin slightly tucked to lengthen the neck.

Step 3: Focus on Your Breath

• Breathe Naturally: Begin by paying attention to your breath. Don’t try to control it; simply observe the natural flow of your inhales and exhales.
• Notice the Sensations: Feel the breath entering and leaving your body. Focus on the sensation of air moving in and out of your nostrils, or the rise and fall of your belly with each breath.
• Be Present with the Breath: If your mind wanders, gently guide it back to the breath. The goal is not to force your mind to be still, but to observe the breath and allow thoughts to come and go without attachment.

Step 4: Observe Thoughts and Sensations

• Observe Without Judgment: As you sit in stillness, you may notice thoughts arising in your mind. Instead of engaging with them or trying to push them away, simply observe them as they come and go.
• Non-Reactivity: Zazen is about non-reactivity—allowing thoughts, emotions, and physical sensations to arise without getting attached to them. If a thought or emotion appears, just notice it and return to your breath.
• Embrace the Present Moment: Everything in Zazen is about embracing what is happening right now. There’s no need to judge or categorize; simply allow yourself to be present with whatever arises.

Step 5: Keep the Mind Open and Spacious

• Let Go of Effort: Zazen is not about high effort or striving. Rather than pushing yourself to “achieve” anything, simply relax into the practice, letting go of any expectations or goals.
• Cultivate an Open Awareness: As you continue to practice, allow your awareness to expand beyond the breath and body. Simply be aware of whatever is present in the moment, whether it’s a thought, a sound, or a sensation.

Step 6: Conclude the Practice

• Gently End the Session: When you are ready to end your session, take a few deep breaths and gradually bring your awareness back to the environment around you.
• Reflect on the Practice: Before you rise, take a moment to reflect on the experience. How did you feel during the practice? What did you notice about your thoughts, emotions, and body sensations?

Real-Life Example of Zazen Meditation

Emily, a busy professional, had always struggled with a busy mind and anxiety. After attending a Zen retreat, she decided to integrate Zazen meditation into her daily routine. At first, she found it difficult to sit still, and her mind wandered constantly. However, after a few weeks of consistent practice, Emily began to notice a shift. She started to feel more grounded and present in her daily activities, and her anxiety lessened. Zazen became her anchor, providing clarity and peace in the midst of her hectic life.

Common Questions About Zazen Meditation

How long should I meditate in Zazen?

For beginners, it’s best to start with 5-20 minutes. As you become more comfortable, you can extend the duration to 30-45 minutes or even longer. The key is consistency rather than duration.

Do I need to sit cross-legged?

No, you don’t need to sit cross-legged. If that posture is uncomfortable, you can sit on a cushion or in a chair, as long as your posture remains upright and relaxed. The goal is to maintain an alert yet comfortable position.

Can I practice while lying down?

Zazen translates to 'seated meditation,' and for an authentic experience, we recommend practicing it while seated. While lying down may be more comfortable for some, it would no longer be considered Zazen. Instead, this practice would likely align more closely with Vipassana, which also involves mindfulness but is typically done in a more relaxed posture.

If you aren't worried about labeling or naming your practice, and are more focused on outcomes, lying down is perfectly fine. However, if you think you will fall asleep if you meditate lying down, we encourage you to meditate while sitting instead.

What if my mind keeps wandering?

It’s natural for the mind to wander, even for expert practitioners. When this happens, gently bring your attention back to your breath or the present moment. Zazen is about observing without judgment, so don’t be hard on yourself if your mind drifts.

Even expert meditation practitioners have wandering minds. They are simply better trained to redirect their attention to the breath. Meditation is a skill that is only improved with practice, and with every single time that you redirect your attention to your breath, you are strengthening your attention.

Can I practice Zazen while doing other activities?

While Zazen is most often practiced in stillness, you can apply the principles of mindfulness and non-reactivity to daily activities like walking, eating, or listening. it may not be correct to call this a Zazen practice, but you are still practicing mindfulness and training your mind. The key is to cultivate presence in whatever you are doing, which for many, is the ultimate goal.

What if I feel uncomfortable sitting for long periods?

If you feel physical discomfort, it’s okay to adjust your posture or take short breaks. The aim of Zazen is to cultivate awareness, not to force yourself into stillness. Practice gradually to build tolerance.

Next Steps: Advancing Your Zazen Practice

Once you’ve established a basic Zazen practice, here are some next steps to help deepen your experience:

Gradually Extend Practice Time: As you become more comfortable, extend the length of your sessions. Start with small increments, such as adding five minutes each week.

Join a Zen Center or Retreat: To deepen your practice, consider attending a Zen retreat or joining a local Zen center. These immersive environments provide a supportive community and expert guidance, helping you refine your practice.

Integrate Zazen into Daily Life: Practice mindfulness throughout your day, whether you’re walking, eating, or working. Bringing the principles of Zazen into your daily routine will enhance the benefits of your practice.

Explore Zen Teachings: To deepen your understanding, read Zen teachings or attend talks from Zen teachers. The wisdom in Zen literature can help you understand the subtleties of the practice and guide your personal growth.

Be Patient and Consistent: Zazen is a practice that unfolds over time. Be patient with yourself and maintain consistency, as even short daily sessions can bring profound benefits.

By deepening your Zazen practice with patience and commitment, you will cultivate a sense of presence and clarity that can transform your life. Through stillness, you’ll uncover a wellspring of wisdom and peace within yourself, helping you navigate life with greater mindfulness and understanding.