In This Article
Zen meditation — zazen — is meditation stripped to its essence. No guided audio, no visualisations, no mantras. Just you, your breath, your posture, and whatever arises. The instruction is breathtakingly simple: sit down and shut up. The practice is a lifetime.
"Zen" means meditation. "Zazen" means seated meditation. The practice originated in China as Chan Buddhism, migrated to Japan, and has become one of the most influential meditation traditions worldwide — shaping everyone from Steve Jobs to Thich Nhat Hanh.
What Is Zazen?
Zazen is the core practice of Zen Buddhism. Unlike vipassana (which systematically investigates sensations) or metta (which cultivates specific emotions), zazen is fundamentally about non-doing. You sit, maintain posture and awareness, and let everything else happen on its own.
The Zen master Shunryu Suzuki described it perfectly: "The most important thing is to find out what the most important thing is." Zazen is the practice of returning, again and again, to this simple presence.
There are two primary forms:
- Shikantaza ("just sitting") — open awareness without any object of focus. You sit with complete alertness, receiving whatever arises without grasping. This is the practice of the Soto school.
- Koan practice — concentration on a paradoxical question ("What is the sound of one hand clapping?"). The koan cannot be solved intellectually; it's designed to exhaust the thinking mind and provoke a direct seeing beyond concepts. This is the practice of the Rinzai school.
The Posture (Critical in Zen)
In Zen, posture IS the practice. Unlike other traditions where posture is secondary, Zen considers the body position inseparable from the mental state. Here's the traditional form:
Seated position
Full lotus: Left foot on right thigh, right foot on left thigh. The ideal but not required — many Westerners find this challenging.
Half lotus: One foot on the opposite thigh, the other tucked under. More accessible.
Burmese: Both feet on the floor, one in front of the other. Good for beginners.
Seiza: Kneeling on a bench or cushion. Comfortable and stable.
Chair: Feet flat, back straight, not leaning against the backrest. Perfectly valid.
Upper body
- Spine: Straight and tall, as if a string pulls the crown upward. Not rigid — alert and alive.
- Chin: Slightly tucked, lengthening the back of the neck.
- Shoulders: Relaxed and dropped, not hunched forward.
- Hands: Cosmic mudra — left hand resting on right, palms up, thumb tips lightly touching, forming an oval. Hands rest in the lap.
- Eyes: Half-open, gazing downward at about 45 degrees. Not focused on anything specific. This is a key difference from other traditions where eyes are typically closed.
Why eyes open?
Closed eyes invite drowsiness and fantasy. Open eyes keep you connected to reality — which is exactly the point of Zen. You're training to be fully present in this world, not retreating into an inner one.
How to Practise Zazen
For beginners: Breath counting
- Take your posture. Settle for a few breaths.
- Begin counting exhales: "one" on the first exhale, "two" on the second, up to "ten."
- At ten, return to one. If you lose count (you will), return to one without frustration.
- Keep the count soft — a background anchor, not a rigid task.
- Continue for 20-30 minutes.
Intermediate: Breath awareness (without counting)
Drop the counting. Simply follow the breath — the sensation of inhaling and exhaling, the pause between, the rhythm. When the mind wanders, return to the breath.
Advanced: Shikantaza (just sitting)
Drop the breath focus. Sit with wide-open awareness. Let thoughts, sounds, sensations arise and pass without engaging any of them. You are aware, alert, and doing nothing. This is the purest form of zazen and the most challenging — it requires enough concentration that you don't drift into daydreaming.
Best for Zen: Insight Timer
Free meditation timer with Zen bells. Set custom intervals to replicate the zendo (Zen meditation hall) experience.
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Types of Zen Practice Beyond Sitting
Kinhin (Walking Meditation)
Slow, synchronised walking between sitting periods. In Soto Zen, you walk very slowly, one step per breath. In Rinzai, the pace is faster. Kinhin prevents stiffness and maintains mindfulness during transitions. See our walking meditation guide.
Oryoki (Mindful Eating)
Eating in silence with full attention to each bite. The food is received with gratitude, eaten without distraction, and the bowls are cleaned as a meditation practice. You can adapt this at home: one silent meal per week with full attention.
Samu (Work Practice)
Zen extends meditation into everyday activities — sweeping, cooking, gardening — with the same quality of attention you bring to the cushion. This is the origin of the famous Zen saying: "Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water."
Zen vs Vipassana: Key Differences
| Aspect | Zen (Zazen) | Vipassana |
|---|---|---|
| Approach | Non-doing, just sitting | Systematic observation |
| Eyes | Half-open | Typically closed |
| Focus | Open awareness / koan | Breath → body sensations |
| Guidance | Minimal instruction | Structured progression |
| Posture | Central to practice | Important but secondary |
| Style | Spare, austere, direct | Analytical, methodical |
| Best for | Simplicity seekers, disciplined types | Analytical minds, beginners |
Resources & Apps
Apps: Insight Timer (free Zen timer + guided zazen), Waking Up (Zen-influenced talks), Plum Village (Thich Nhat Hanh's Zen teachings — free).
Books: "Zen Mind, Beginner's Mind" by Shunryu Suzuki is the essential starting point. "The Three Pillars of Zen" by Philip Kapleau for a comprehensive overview.
In-person: Many cities have Zen centres (zendos) offering free or donation-based introductory sessions. Sitting with a group provides accountability and energy that solo practice lacks.
FAQs
How long should I sit?
Traditional zazen periods are 25-40 minutes. Beginners should start with 10-15 minutes and build gradually. The standard Zen practice is two 25-minute periods with 5 minutes of kinhin (walking) between them.
My legs hurt — is that normal?
Yes, especially when starting. Use a higher cushion, try a bench, or sit in a chair. Zen emphasises endurance but not masochism — adjust your position as needed. Flexibility improves with regular yoga practice.
What do I do with distracting thoughts?
In Zen, you neither pursue nor reject thoughts. A common metaphor: thoughts are like clouds passing through the sky of awareness. You don't need to chase them or push them away — just let them pass. Return to breath or open awareness.
