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What Is Zazen? A Simple Guide to Seated Zen Meditation

In our fast-paced, constantly connected world, the search for mental clarity and inner peace has become more urgent than ever. Amid the noise of notifications, deadlines, and endless to-do lists, many of us are looking for an anchor—a way to return to ourselves and find stillness. This is where the ancient practice of Zazen offers profound answers.

Zazen, often translated as “seated meditation,” is the heart of Zen Buddhist practice. It is a form of mindfulness meditation where the practitioner sits in a specific posture, focusing on the breath and observing thoughts without judgment to cultivate a state of present-moment awareness and insight.

While this definition provides a starting point, Zazen is much more than a technique—it’s a way of being. This comprehensive guide will break down the core principles, tangible benefits, and provide you with a simple step-by-step method to begin your own Zazen practice today.

The Core Principles of Zazen Practice

To truly understand Zazen, we need to look beyond the simple definition and explore the philosophy that gives this practice its depth and power. Zazen isn’t about achieving special states of consciousness or accumulating spiritual experiences—it’s about waking up to reality exactly as it is.

The Posture of Stillness

In Zazen, how you sit matters profoundly. The physical posture isn’t just a means to an end—it’s an expression of the meditation itself. The stability of your body creates the foundation for the stability of your mind.

Traditional Zazen postures include:

Full Lotus (Kekkafuza): Both feet resting on opposite thighs
Half Lotus (Hankafuza): One foot resting on the opposite thigh
Burmese Position: Both legs crossed in front with feet on the floor
Seiza: Kneeling with a meditation bench or cushion
Chair Sitting: For those with physical limitations

The key elements of proper Zazen posture include:

Straight spine: Imagine your head reaching toward the ceiling
Relaxed shoulders: Shoulders down and back, chest open
Hand position (Cosmic Mudra): Left hand resting in right, thumbs lightly touching
Eyes open: Gaze soft and downward at a 45-degree angle
Mouth closed: Tongue resting against the roof of the mouth

This posture isn’t meant to be uncomfortable or punitive—it’s designed to create alert relaxation where you can remain both awake and at ease for extended periods.

Following the Breath (Kikai)

Breath is the anchor that keeps you present during Zazen. Unlike some breathing exercises that involve controlling or manipulating the breath, Zazen emphasizes natural breathing—observing the breath exactly as it is.

The practice typically involves:

Focusing on the exhale: Paying particular attention to the out-breath
Counting breaths: Silently counting from one to ten, then starting over
Noting the hara: Awareness centered in the lower abdomen
Returning gently: When the mind wanders, gently returning to the breath

This continuous returning to the breath trains the mind in concentration and develops the ability to stay present with whatever arises.

Observing the Mind Without Judgment

Perhaps the most challenging yet transformative aspect of Zazen is learning to observe thoughts without getting caught in them. This is often called “Shikantaza” or “just sitting.”

In Shikantaza:

Thoughts are not enemies: They’re natural occurrences of the mind
No need to suppress: Allow thoughts to arise and pass naturally
Non-engagement: Don’t follow thoughts or push them away
Cloud-like quality: Imagine thoughts as clouds passing through the sky of your awareness

This practice develops what’s sometimes called “beginner’s mind”—a fresh, open awareness that meets each moment without preconceptions.

Zazen Step-by-Step: Your First 10-Minute Session

Ready to move from theory to practice? Here’s a simple, actionable guide to your first Zazen session. Remember, perfection isn’t the goal—showing up is.

Preparing Your Space and Posture

Creating the right environment can support your practice, especially when you’re beginning:

Find a quiet space: Choose a place where you won’t be interrupted
Set up your cushion: Use a zafu (meditation cushion) or firm pillow
Dim the lights: Soft lighting helps create a calm atmosphere
Set a timer: 10 minutes is perfect for beginners
Assume your posture: Sit in a comfortable, stable position
Take a moment to settle: Notice your body and take a few deep breaths

The Meditation Itself: A Minute-by-Minute Guide

As you begin your timer, follow this progression:

Minutes 0-1: Settle into your posture. Feel the points of contact between your body and the cushion or chair. Notice the weight of your body sinking down.
Minutes 1-3: Bring awareness to your breath. Don’t change it—just notice the natural rhythm. Feel the sensation of air moving in and out.
Minutes 3-8: Begin counting breaths. Silently count “one” on the exhale, “two” on the next exhale, up to ten, then start over. When you lose count (and you will), gently return to one.
Minutes 8-10: Expand your awareness to include sounds, bodily sensations, and thoughts—all without judgment. Simply be present with whatever is happening.

For those who prefer auditory guidance, you can explore this 10 minučių kvėpavimo meditacijos scenarijų.

How to Conclude Your Session Gently

How you end your meditation is as important as how you begin:

When the timer sounds: Don’t jump up immediately
Take three conscious breaths: Acknowledge the effort you’ve made
Slowly move your body: Gently rock side to side before standing
Carry the awareness forward: Try to maintain some mindfulness as you transition to your next activity

Zazen vs. Other Meditation Styles

Understanding how Zazen differs from other meditation practices can help you choose the approach that’s right for you and appreciate what makes Zazen unique.

Zazen vs. Guided Meditation

While both are valuable, they approach meditation from different angles:

Zazen: Self-directed, minimal guidance, emphasis on self-discovery
Guided meditation: Instructor-led, verbal guidance, often theme-based

Zazen cultivates the ability to work with your own mind directly, while guided meditations provide structure and direction. Many practitioners find value in both approaches at different times in their journey.

If you’re new to meditation altogether, a guided session can be an excellent starting point. Learn more in our guide: what guided meditation is.

Zazen vs. Mindfulness Meditation

This distinction often causes confusion, and for good reason:

Zazen: A specific Zen Buddhist practice with defined postures and techniques
Mindfulness meditation: A broader category that includes various techniques to cultivate present-moment awareness

Think of Zazen as a particular type of mindfulness meditation—one with deep roots in Zen tradition and specific methods. While mindfulness has been adapted for secular contexts, Zazen maintains its connection to its Buddhist origins.

For a quick introduction to general mindfulness, try this short exercise: brief three-minute mindfulness exercise.

The Tangible Benefits of a Regular Zazen Practice

While Zazen isn’t practiced for benefits alone, regular practitioners consistently report profound positive changes in their lives. These aren’t mystical experiences but practical improvements that science is beginning to understand and validate.

Cultivating Mental Clarity and Focus

In our distraction-filled world, the ability to concentrate has become a superpower. Zazen directly trains this capacity:

Improved attention: Regular practice strengthens your “attention muscle”
Reduced mental clutter: Learning to let thoughts pass creates mental space
Better decision-making: Clarity emerges when we’re not caught in reactive thinking
Enhanced creativity: Space between thoughts allows new ideas to emerge

Many practitioners find that just 10-20 minutes of Zazen in the morning sets a tone of clarity that carries through their entire day.

Reducing Stress and Anxiety

Zazen offers a powerful antidote to our stress-filled lives by changing our relationship to stressful thoughts and sensations:

Physiological calm: Activates the parasympathetic nervous system
Emotional regulation: Creates space between stimulus and response
Reduced reactivity: Thoughts lose their power to trigger anxiety
Present-moment focus: Anxiety often lives in the future—Zazen brings you back to now

Research has shown that meditation practices similar to Zazen can reduce cortisol levels, lower blood pressure, and decrease symptoms of anxiety disorders.

For moments of acute anxiety, a targeted guided practice can be very effective. You might find this resource helpful: guided meditation for anxiety relief.

Developing Emotional Equilibrium

Zazen doesn’t eliminate difficult emotions, but it transforms how we relate to them:

Non-identification: “I am having anger” instead of “I am angry”
Increased resilience: Ability to stay present with discomfort
Greater compassion: For oneself and others
Emotional intelligence: Recognizing emotions as they arise

This emotional balance isn’t about becoming numb or detached—it’s about developing the capacity to experience the full range of human emotions without being overwhelmed by them.

Deepening Your Practice: From Beginner to Dedicated Practitioner

Once you’ve established a basic Zazen practice, you might wonder how to go deeper. Here are pathways for progression that honor both tradition and modern life.

Extending Your Session Length

While consistency matters more than duration, gradually increasing your sitting time can deepen your practice:

Week 1-2: 10 minutes daily
Week 3-4: 15 minutes daily
Month 2-3: 20-25 minutes daily
Beyond: 30-40 minutes daily

The key is gradual progression without forcing. Listen to your body and mind, and find a duration that feels sustainable.

Once comfortable with 10 minutes, you may wish to try a longer session. Here is a resource for a 20-minute seated practice: 20-minute mindfulness meditation.

Incorporating Walking Meditation (Kinhin)

In Zen practice, sitting meditation is often alternated with walking meditation called Kinhin. This practice:

Complements Zazen: Brings mindfulness into movement
Circulates energy: Especially helpful after longer sitting periods
Teaches continuity: Maintains awareness through activity transitions

A simple Kinhin practice involves walking slowly in a circle, coordinating breath with steps, and maintaining the same mindful awareness cultivated during sitting.

Exploring the Community and Retreats

While Zazen can be practiced alone, connecting with others can provide support and inspiration:

Find a local Zen center: Many offer beginner instruction and group sitting
Attend a retreat: From weekend introductions to longer intensive retreats
Join online communities: Virtual sitting groups have become more common

Practicing with others—even virtually—can help maintain motivation and provide valuable guidance.

Tiems, kurie nori visiškai pasinerti, tyrinėjimas apie tylos praktikas gali būti kitas žingsnis. Atrinkite pasirinkimus čia: nemokamos tylos praktikos.

Dažniausiai užduodami klausimai apie Zazen (balsinėms paieškoms ir informacinių ištraukų galimybėms)

Koks yra Zazen tikslas?

Pagrindinis tikslas nėra pasiekti tam tikrą būseną, o tiesiog sėdėti ir stebėti savo proto bei realybės tikrąją prigimtį, be sąvokų kūrimo. Tai reiškia būti čia ir dabar su tuo, kas yra, o ne stengtis tapti kuo nors kitu.

Kaip ilgai pradedantysis turėtų praktikuoti Zazen?

Pradedantysis turėtų pradėti nuo trumpų, 5–10 minučių sesijų kasdien, palaipsniui pratęsdamas jų trukmę, kai auga patogumas su poza ir praktika. Nuoseklumas trumpesnėse sesijose yra daug vertingesnis nei retos ilgos sesijos.

Ar Zazen yra tas pats, kas dėmesingumas (mindfulness)?

Nors Zazen yra disciplinuota dėmesingumo meditacijos forma, jį išskiria specifinis Zen budizmo kontekstas, pabrėžiamas tiksli pozicija ir “tiesiog sėdėjimo” (Shikantaza) praktika. Visas Zazen yra dėmesingumas, bet ne visas dėmesingumas yra Zazen.

Apie ką galvojama Zazen metu?

Tikslas nėra galvoti apie ką nors konkretų. Jūs pripažįstate mintis, kai jos atsiranda, bet švelniai grąžinate dėmesį į fizinį kvėpavimo pojūtį, neseka mintimis ar įsitraukdami į jas. Praktika slypi grįžime, o ne tuščioje galvoje.

Išvada ir veiksmų kvietimas (CTA)

Zazen yra paprasta, tačiau giliai transformuojanti praktika, prieinama kiekvienam, kas nori pabūti su savimi. Sutelkdami dėmesį į pagrindinius elementus – pozą, kvėpavimą ir nevertinantį sąmoningumą – galime atrasti natūralų aiškumą ir ramybę, kuri visada slypi po mūsų užimtų protų paviršiumi.

Atminkite, kad Zazen – kaip ir gyvenime – nuoseklumas yra daug svarbesnis nei tobulumas. Nuolatinės kelių minučių praktikos sukuria daugiau pokyčių nei retos maratono sesijos. Nauda kaupiasi palaipsniui, kaip vandenis, laikui bėgant formuojantis akmenį.

Pasiruošę peržengti apibrėžimų ribas ir pereiti prie patirties? Suraskite tylią erdvę, nustatykite laikmatį 10 minučių ir pradėkite savo pirmąją Zazen sesiją šiandien. Norėdami sužinoti daugiau apie pagrindines meditacijos išteklius, naršykite mūsų visą pradedančiųjų gidų meditacijų biblioteką.