This is a practical guide to Zazen, the foundational meditation of Zen Buddhism. We will explore what Zazen is and, more importantly, what it is not. It's a path anyone can follow through direct experience.
This article gives you a complete method to follow step by step. We will cover everything from setting up your space to building your posture, from counting the breath to working with a busy mind. You can use this resource to start a genuine Zazen Zen Buddhism practice.
What is Zazen?
Zazen literally means "seated meditation" (za = sitting, zen = meditation). It forms the core practice of Zen Buddhism.
Many beginners think the goal is to "empty the mind" or stop thinking. This misunderstanding leads people astray from the start. The purpose of Zazen is not to fight the mind, but to watch it with stillness and clarity.
We practice to become close to the present moment, just as it is. Zazen teaches us to return, over and over, to our posture, our breath, and what we're experiencing right now.
Preparing for Zazen
Finding Your Space
Choose a location that is quiet, clean, and uncluttered. Your space should reflect the calm mental state you want to develop.
Practicing in the same spot every day helps build a routine. This signals to your body and mind that it's time for Zazen.
Minimize all possible distractions. Turn off your phone, silence notifications, and let others know you need this time without being disturbed.
What to Wear
Wear loose, comfortable, and non-restrictive clothing. Your clothes should not bind your waist, knees, or shoulders.
Comfort is the priority. You don't need any special uniform to begin practicing Zazen.
Gathering Your Tools
Traditionally, Zazen is practiced on a zafu (a round, firm cushion) placed on top of a zabuton (a larger, flat mat).
The zafu lifts your hips, allowing your knees to touch the ground. This creates a stable, three-pointed base. The zabuton cushions your knees and ankles.
If you do not have a dedicated zafu, you can use these alternatives:
* A firm pillow or cushion from a sofa.
* Several folded blankets stacked to the right height.
* A dedicated meditation bench (seiza bench).
* A simple, flat-bottomed chair.
Building Your Posture
Why Posture Matters
Posture is the heart of Zazen. A stable, upright, and aligned body helps create a stable, alert, and calm mind.
This physical structure isn't just for show. Your posture grounds your awareness in your body. When your spine is aligned, energy and breath flow freely, creating a state of relaxed alertness rather than sleepiness or restlessness.
The Core Elements
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The Base: Place your zafu on your zabuton. Sit on the front third of the zafu, which allows your hips to tilt slightly forward. This helps your spine straighten naturally.
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The Legs: Arrange your legs in a stable, cross-legged position. We'll cover specific options soon. The key is to create a solid foundation with your knees and tailbone.
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The Spine: Straighten your spine from the tailbone to the crown of your head. Think of stacking each vertebra one on top of the other. Your spine should be upright but not rigid or tense.
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The Hands: Form the Cosmic Mudra, or hokkai-jōin. Place your right hand, palm up, in your lap. Place your left hand, palm up, on top of the right hand. Gently touch the tips of your thumbs together to form a slight oval. Rest your hands against your lower belly, a few inches below the navel.
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The Shoulders, Head, and Gaze: Relax your shoulders and let them fall naturally. Tuck your chin in slightly, as if straightening the back of your neck. Keep your gaze soft and unfocused, resting on the floor about two to three feet in front of you. In Zazen, the eyes stay half-open. This traditional approach helps maintain a connection with your surroundings, preventing drowsiness or getting lost in daydreams.
Posture Options
Choose the posture that allows you to sit with a straight spine with minimal discomfort. Stability matters more than flexibility.
| Posture | Description | Best For |
|---|---|---|
| Full Lotus (Kekkafuza) | Each foot rests on the opposite thigh. | Highly flexible, experienced practitioners. The most stable base. |
| Half Lotus (Hankafuza) | One foot rests on the opposite thigh, the other is tucked under. | Good balance of stability and accessibility. A common goal. |
| Burmese Style | Both feet rest on the floor, one in front of the other. | Excellent, stable option for most beginners. No pressure on the ankles. |
| Seiza (on a bench or zafu) | Kneeling with buttocks resting on a cushion or bench. | Great for those with inflexible hips or knee issues. |
| On a Chair | Sitting on the edge of a chair, feet flat, spine straight. | The most accessible option for anyone with physical limitations. |
The Anchor: Zen Breathing
The Rhythm of Zazen
Once settled in your posture, bring your attention to your breath. In Zazen, we focus on deep, natural breathing from the abdomen.
Focus your awareness on the hara or tanden, a point about two to three inches below your navel.
Feel your abdomen gently expand when you inhale and fall when you exhale. Don't force your breath. Let it be natural and quiet. Your chest and shoulders should remain still.
Counting the Breath
The practice of counting the breath is called sūsokukan. It's a simple yet powerful way to anchor your mind.
- After settling into your posture, take one or two deep, cleansing breaths, exhaling fully.
- Allow your breath to find its own natural, quiet rhythm.
- On your next exhale, silently count "one" in your mind.
- Inhale naturally, without counting. On the following exhale, count "two."
- Continue counting each exhalation up to "ten."
- After you reach the exhale of "ten," return to "one" on the next exhale and begin the cycle again.
When You Lose Count
You will lose count. You might find yourself at "fifteen," or forget what number you were on. You'll realize your mind has been planning dinner for the last five minutes.
This is not a failure. It's actually the most important moment of your practice.
The moment you notice you've drifted is a moment of awareness. The instruction is simple: gently, without any judgment or self-criticism, return your attention to the breath and begin again at "one." This act of returning forms the core training of Zazen.
Working with the Mind
The "Empty Mind" Myth
A central goal of Zazen is not to forcefully stop thoughts. Your brain's job is to think, just as your heart's job is to beat. Trying to suppress thoughts only creates more tension and mental noise.
Instead, we learn to practice shikantaza, which means "just sitting." This is a state of alert, open awareness where we allow everything to be just as it is. We learn to observe without getting tangled in our thoughts.
Clouds in the Sky
A useful image is to see your awareness as a vast, open sky. Your thoughts, feelings, and sensations are like clouds passing through it.
You are the sky, not the clouds. During Zazen, we simply watch these clouds arise, float by, and dissolve. We don't grab them or push them away. We don't judge them as "good" or "bad." They're just weather.
Handling Distractions
When you notice your mind has wandered, use this simple three-step process to return to your anchor.
- Acknowledge: Silently notice that a thought, emotion, or physical sensation has captured your attention.
- Label (Optional): If helpful, give it a simple, one-word label like "thinking," "planning," "sound," or "sensation." This creates some distance from the experience.
- Return: Gently guide your attention back to your primary anchor—the feeling of your posture and the silent count of your breath on the exhale.
The process might look like this: "…three… four… I wonder what time it is… thinking… back to the breath… one… two…" This is the work of Zazen.
A Zazen Troubleshooting Guide
Common Hurdles and Solutions
Problem: My legs or feet are falling asleep!
Solution: This happens to most beginners. It's caused by nerve pressure. Try to slightly shift your weight to relieve the pressure. If the numbness is strong or painful, slowly change your posture. Moving from half-lotus to the Burmese style isn't failing—it's being smart about your practice.
Problem: I feel sleepy and keep dozing off.
Solution: Drowsiness is a common problem. First, check your posture. Are you slouching? Straighten your spine and tuck your chin slightly. Second, make sure your eyes are slightly open with your gaze directed downward, not fully closed. Sleepiness often means your mind is sinking, and a good posture helps keep you alert.
Problem: I'm experiencing sharp pain in my back or knees.
Solution: Know the difference between discomfort (which you can work with) and sharp pain (which signals you to stop). Never "push through" sharp, stabbing, or joint pain. This can hurt you. Pain tells you to adjust. Add height to your cushion, put support under your knees, or switch to sitting on a bench or chair. The goal is stable alertness, not an endurance contest.
Problem: I feel intensely restless, bored, or frustrated.
Solution: This is your mind resisting stillness. These feelings are just more clouds in your sky. Treat them like any other thought. Notice the feeling: "Ah, boredom is here." Don't judge yourself for feeling it. Then, firmly return your attention to your anchor. This is an important part of the practice.
From Cushion to Concrete
Zazen is 24/7
The awareness you develop on the cushion isn't meant to stay there. The true purpose of Zazen is to bring this calm, non-judgmental attention into every moment of your life.
The zendo (meditation hall) is like a laboratory. Daily life is where you apply what you've learned.
Finding "Zazen Moments"
You can practice this awareness throughout your day. This turns ordinary activities into moments of meditation.
- While washing dishes: Instead of letting your mind wander, bring your full attention to what you're doing. Feel the warm water on your hands, the texture of the sponge, the weight of the plate, and the sound of the water.
- While waiting in line: Instead of reaching for your phone, use this time to practice. Feel your feet flat on the ground. Notice your posture. Observe any feelings of impatience without judgment, just as you would on the cushion.
- While listening to someone: Give them your complete attention. Listen without planning what you'll say next. Receive their words just as you receive the feeling of your breath.
Your Journey Begins
Zazen is a simple but deep practice of returning. It teaches you to come back, again and again, to the reality of this very moment.
Be patient and kind to yourself. The journey of Zazen Zen Buddhism isn't a race to a destination. It unfolds gradually, moment by moment. It begins now, with a single breath.
