A Beginner’s Guide to Zazen Meditation

The practical use of meditation has never been more important. With the amount of stressors in an average person’s life today, I strongly believe every one of us has a responsibility to take care of one’s mental and emotional health. Zazen meditation can be one of the simplest ways to get started on your journey of mental well-being.

Not only can it be a tool to provide you with a sense of calm but it also gives you the ability to deal with high pressure and manage stress in a healthier way. With that being said, let’s dive deeper into what Zazen meditation is, how to practice it, and the benefits it can bring to your life.

What is Zazen?

Simply put, “Zazen” translates into “Sitting Meditation” and that is exactly what it is. Zazen meditation is the simple practice of sitting meditation with an awareness of the present moment. 

Zazen is the primary practice of zen and is all about realizing one’s true nature of being. The main focus of zazen meditation is to simply observe your thoughts in whichever form they may arise such as images, words, ideas, etc without any judgment. 

By becoming the observer and viewing your thoughts from a distance, gradually, zazen meditation allows you to create a distance between you and your mental process.  

How to practice Zazen meditation

Zazen meditation is a very simple practice that anyone can start without any knowledge or experience of meditation. It’s mostly just learning to sit and be. You don’t need to do anything in any particular way.

However, to gain the most out of your zazen meditation practices below are some important guidelines to follow.

1. Space

You don’t need a big space to do your practice. Just a space that’s free of distractions and quiet is more than enough. Another important aspect of the space is having a comfortable cushion also known as a zafu in zen. 

This is to support your back and ensure your spine is erect allowing you to sit comfortably for an extended amount of time. Check out this amazing meditation cushion if you’re considering buying one. 

2. Posture

Posture is a very important part of your zazen practice. If your body is in pain or discomfort, it will become an obstacle to going deeper into your practice. 

You can choose to sit in one of these 5 positions (Burmese, half lotus, full lotus, seiza, or the chair position). Once you’re seated comfortably, keep your spine erect and straight (not folded or leaning towards a side), and tuck in your chin a little bit inside. 

Then bring both palms on your lap with one hand above the other with your palms facing upward and maintain a low gaze (eyes half closed).

3. Duration

There is no duration of a zazen meditation practice. For beginners, it is recommended to practice uninterrupted for at least 5 minutes or more daily. In the beginning, even 5 minutes can feel like a long time and you may struggle to sit with your thoughts. 

As you continue to practice, it’ll become easier and you’ll have the urge and inner guidance to sit longer. Most people practice for 10 minutes or more daily when they make it a habit and some who want to go deeper sit for 30 to 40 minutes. Monks are known to sit even for hours or longer. 

The most important thing for a beginner is to get started and make it a habit.

4. Breathing

Now comes the most important part. The being. To simply be, all that is needed is to keep breathing. By maintaining long and deep breaths constantly you can bring your awareness to the present moment. Breath is directly connected to the present moment.

If you notice your mind drifting away the moment you start, know that it’s a very normal and common occurrence. By keeping a mental count of your breathing, you can always bring your attention back to the breath and thus to the present moment.

Keep your mouth closed and inhale and exhale through your nose (unless you have a cold and your nose is blocked). Inhale and at the end of the inhale count 1. Exhale and at the end of the exhale count 2. When you reach 10 or when you find yourself distracted by your thoughts, start from 1 again. 

Continue breathing in this way without judging your thoughts and simply keep observing them until your practice is done. It’s good to keep a timer so that you know when it’s time to finish your practice. 

Benefits of Zazen meditation 

1. Stress management

Daily practitioners of zazen meditation claim that it has allowed them to stay calmer and collected during stressful times. This can help us make better decisions while under stress and work more efficiently during such times. It can also help you deal with stress related to family, health, and finances in a more healthy and sustainable way.

2. Improves focus and cognitive function

Through the continued focus on breathing, it trains your mind also to be able to focus on other things whenever you want to focus on something. Who couldn’t use some improved focus right? We live in the age of distractions everywhere we look, and zazen could be exactly the tool you need to maintain a laser-like focus on the things important to you.

3. Cultivates discipline

Another less talked about benefit that zazen can give you is making you more disciplined. First, it trains you to build a habit and through this process, it makes you more familiar to maintain your position without taking any action but just observation. 

A great example of how it can translate into a practical situation is let’s say you are craving something sugary in the evening when you know you shouldn’t be eating it. A regular zazen practice can give you the willpower and discipline not to act on it and just observe the craving come and go like another thought.

4. Makes you more patient

Zazen meditation is a waiting game. It’s all about waiting and there is no finish line or target at the end. You sit, breathe, wait, and get up. And you repeat it, every day. This can rewire your brain to be more patient in your daily life in instances such as long queues, traffic, waiting for people, etc. 

5. Improves sleep

Sleep is such an important part of a healthy lifestyle. However, today the number of people suffering from sleep disorders is more than ever. While some of them have gotten it through genetics and hereditary means, a lot of people suffering from sleep disorders are due to poor habits and lifestyles.

A regular zazen practice can prompt the brain to shift from high-alert waves to slower relaxed waves making you calmer, and more peaceful and achieving longer deep sleep. 

What is the goal of Zazen Meditation? 

Zen has no goal; it is traveling without a point, with nowhere to go. To travel is to be alive, but to get somewhere is to be dead. – Alan Watts –

Okay I understand, we all have goals and I have them too. Having goals in life is great and pursuing them relentlessly is even braver. 

But meditation is not about getting somewhere, it’s about being fully aware of wherever you are and accepting it in all its glory and flaws. Have no goal in meditation and it will take you wherever you’re meant to go in life. 

All that you need to do is start a zazen meditation practice and establish it as a daily habit.