What is Zen Meditation (Zazen)?
Zazen (“sitting meditation”) is the heart of Zen Buddhist practice. You sit in a stable posture—full lotus, half-lotus, or on a chair if needed—often with eyes slightly open and gaze lowered (about a metre ahead). You either follow the breath (counting breaths or just observing) or practise “just sitting” (shikantaza): not chasing thoughts, not suppressing them, simply being present without a specific object of focus. There is no visualisation, no mantra, and no voice-led instruction—the emphasis is on discipline, stillness, and direct experience rather than a complex method. Zazen is usually practised in silence or with minimal guidance; in a Zen centre or dojo, sessions may include walking meditation (kinhin) and bowing.
Zen has roots in Chinese Chan Buddhism and Japanese Zen (Soto and Rinzai schools). In India and worldwide, meditation enthusiasts often try zazen for its simplicity and depth—nothing to “do” except sit and be aware. The challenge is precisely that: sitting still and not doing can be difficult for the busy mind. For meditation for focus or stress, mindfulness or guided meditation may feel easier at first; zazen rewards patience and regular practice.
Who Zazen Suits
- People who want minimal technique and are willing to sit regularly with discipline. No mantra, no breath-counting rules (in “just sitting”)—only posture and awareness.
- Those drawn to Buddhist or Zen tradition – Zazen is part of a broader path that may include teachings, retreats, and community. You can also practise the sitting aspect without adopting the full tradition.
- Practitioners who find “just sitting” appealing – If mindfulness (explicit breath focus) or guided (voice-led) feel too structured, zazen’s minimalism may suit. Absolute beginners may find mindfulness or guided easier; zazen can feel demanding because you sit still and face the mind with little external structure.
Benefits of Zen Meditation
Mental benefits: Clarity, discipline, stress relief, and simplicity. Sitting without a goal can reduce mental clutter and improve attention over time. For some, zazen supports meditation for focus and meditation for stress by training the mind to stay present without relying on a technique.
Physical benefits: Posture and body awareness—sitting still for 20–40 minutes requires and builds stability. Relaxation can follow once the body and mind settle.
Difficulty: Moderate—sitting still and “not doing” can be tough at first. Thoughts will arise; the practice is to notice and return without judgment. A teacher or sangha (community) can provide support and correction. See how to meditate properly for posture basics; for full zazen instruction, find a Zen centre or qualified teacher.
Zazen vs Other Meditation Types
- Zazen vs Mindfulness – Mindfulness usually has an explicit anchor (breath, body). Zazen can be breath-based or “just sitting” with no object. Zazen is more minimal and tradition-bound.
- Zazen vs Transcendental – TM uses a mantra; zazen uses breath or nothing. TM is taught in a standardised course; zazen is often learned in a Zen context.
- Zazen vs Guided – Guided meditation is voice-led. Zazen is silent and self-directed (or with minimal verbal instruction).
Unlike Mindfulness (explicit focus on breath/body) or Transcendental (mantra), zazen is minimal and posture-led. Book a class to learn with a teacher.