How to Practice Zazen: A Beginner’s Guide to Zen Meditation

Zazen, which directly translates to “seated meditation” from Japanese, is the heart of Zen Buddhist practice. Rooted in ancient traditions, Zazen provides an opportunity for practitioners to deeply observe the nature of their own minds and to cultivate a sense of inner peace. For many, Zazen is more than just a method of meditation—it is a way of life.

Whether you’re new to meditation or have dabbled in other forms but wish to delve into the world of Zazen, this guide will offer a foundational understanding and a path to get started.

1. Finding a Suitable Space for Zazen

Before you can practice Zazen, it’s essential to choose a location conducive to stillness and introspection. Ideally, select a quiet, peaceful spot where you’re unlikely to be disturbed.

2. Preparing Your Seat

Most practitioners sit on a Zafu, a round cushion, to raise the hips and allow the knees to touch the ground. This posture provides stability. If you don’t have a Zafu, any firm cushion or folded blanket will suffice. Some practitioners also use a mat (Zabuton) beneath the cushion to comfort the knees.

3. Adopting the Zazen Posture

Zazen can be practiced in various postures:

• Full lotus (Kekkafuza): Both feet are placed on the opposite thigh.
• Half lotus (Hankafuza): One foot is placed on the opposite thigh while the other foot rests beneath the opposite knee.
• Burmese Position: Both feet lie flat on the ground, with one in front of the other.
• Seiza (Kneeling position): Resting on the shins with the buttocks resting on the heels. A cushion can be placed between the heels and buttocks for comfort.
• Chair: If floor sitting is challenging, use a chair. Ensure both feet are flat on the ground, and the spine is erect.

No matter your chosen position, ensure your back is straight, chin slightly tucked, and hands formed in the cosmic mudra (right hand below the left, with thumbs lightly touching each other, forming an oval).

4. The Gaze

Your eyes should be open, with your gaze directed downwards, about a meter or two in front of you. The gaze is soft and unfocused.

5. Breathing in Zazen

Breathing is natural and through the nose. Focus on your breath, feeling the sensation of air entering and leaving the nostrils or the rise and fall of the abdomen.

6. Starting the Practice

Once settled, take a few deep breaths, exhaling fully. Then, let your breath return to its natural rhythm. Start your meditation by counting the breaths: inhale “one”, exhale “two”, up to ten, and then start again. If your mind wanders, simply return to one and begin again.

7. Dealing with Thoughts

During Zazen, thoughts will arise. The aim is not to suppress or chase them, but to acknowledge them and return your focus to your breath. Imagine thoughts as clouds passing across the sky, transient and without attachment.

8. Ending the Session

To conclude your meditation, gently sway your body from left to right a few times, then slowly open your eyes. Take a moment to express gratitude for the time spent in practice, and rise mindfully.

9. Regular Practice

Like any form of meditation, consistency is key. Whether you meditate for 5 minutes or 50, daily practice can deepen your experience and understanding of Zazen.

Conclusion

Zazen is more than just seated meditation. It is an opportunity to intimately encounter oneself, to face one’s own true nature. As Dogen, the founder of the Soto school of Zen, once said, “To study the Buddha Way is to study the self. To study the self is to forget the self. To forget the self is to be actualized by myriad things.” Through the practice of Zazen, we embark on a profound journey of self-discovery, grounding ourselves in the present moment and experiencing the interconnectedness of all things.