Meditation · Zazen
Zazen (Seated Zen)
Zazen — "seated meditation" — is the core practice of Zen Buddhism. In its most open form (shikantaza, "just sitting") you sit upright and alert, present with things exactly as they are, without manipulating the breath or chasing any goal. Beginners often start with breath counting or breath-following before this open sitting.
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About this practice
Name: "Za" means sitting; "zen" (from dhyana via Chan) means meditation — "seated meditation".
Type: Seated meditation — focused-attention (with breath) or open presence ("just sitting").
Source: Zen (Chan) Buddhism; shikantaza especially in the Soto Zen lineage. A well-documented living tradition.
Who, when & how often
- ✓Beginners (starting with breath counting) through advanced.
- ✓Those drawn to a simple, posture-centred practice.
- !Relative: knee/hip issues — sit on a chair or plenty of support rather than cross-legged.
Best time: Early morning is traditional; any consistent daily time works.
Frequency: Daily, from 10–20 minutes upward; longer with experience.
How to practise — step by step
- 1Sit on a cushion (or chair) with a stable base and an upright, dignified spine.
- 2Rest the hands in the cosmic mudra (left hand on right, thumbs lightly touching) in the lap.
- 3Keep the eyes half-open, gaze soft and lowered to the floor ahead.
- 4Let the breath be natural; begin with counting or following the breath if helpful.
- 5In "just sitting", simply be present, upright and awake, with whatever arises.
- 6When thoughts come, let them pass like clouds and return to alert presence.
Benefits
- ✓Cultivates alert, upright presence.
- ✓Develops steadiness and equanimity.
- ✓Trains being with things as they are, without grasping.
🪔 Tradition & origins
- Zazen is the central practice of the Zen (Chan) school; "shikantaza" ("just sitting") is emphasised especially in the Soto lineage.
- The upright posture, half-open eyes, and cosmic mudra are traditional Zen forms.
Tips to go deeper
- 💡Posture is the practice — a stable, upright spine keeps you alert.
- 💡Keep the eyes softly open to stay awake and grounded.
- 💡Beginners: use breath counting first, then move toward "just sitting".
Common mistakes
- ✕Slumping, which invites dullness and sleepiness.
- ✕Treating it as a goal to achieve rather than simply sitting.
What you may experience
- 🌀Normal: alert, settled presence; thoughts passing without being chased.
- 🌀Warning: knee/hip pain (change the posture) or drowsiness (sit taller, open the eyes more).
How to progress
Begin with breath counting, then breath-following, then open "just sitting"; lengthen sits gradually.
⚠️ Cautions
- Sitting cross-legged can strain the knees and hips — use a chair or ample cushions. Long, intensive retreats (sesshin) are best done with a teacher.
Evidence at a glance
Regular seated meditation supports calm, attention and wellbeing.
Consistent with the broader meditation evidence base.
Myths vs. reality
✕ Myth: Zazen means emptying your mind of all thoughts.
✓ Reality: Thoughts still arise; the practice is to sit upright and present, letting them pass rather than forcing a blank.
Frequently asked questions
Do I keep my eyes open or closed?
Traditionally half-open, gaze soft and lowered. This keeps you alert and prevents drifting into daydream or sleep.
What do I focus on in "just sitting"?
Nothing in particular — you rest in alert, upright presence with whatever arises. Beginners usually start with the breath first.
Key takeaways
- ⭐Sit upright and alert, present with things as they are ("just sitting").
- ⭐Posture and a soft, half-open gaze keep you awake and grounded.
- ⭐The central practice of Zen; shikantaza is emphasised in Soto Zen.
- ⭐Beginners start with breath counting; protect the knees with good support.
Sources & further reading
- 📚Zazen — Wikipedia — encyclopedia
- 📚Meditation: What You Need To Know — NCCIH — health authority (public domain)
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