Finding stillness in Zen Meditation

Zen meditation, known as Zazen, is one of the most profound and accessible forms of contemplative practice. If you’re seeking a path to stillness, mental clarity, and deep insight, mastering the basics of Zen meditation is your starting point.

What Exactly is Zen Meditation (Zazen)?

The word Zazen literally translates to "seated meditation." However, the practice itself goes deeper. In shikantaza (the practice of just sitting), the practitioner simply sits upright and attends to whatever arises, without any specific goal, technique, or object of focus (like a mantra or visualization).

A main focus of Zen meditation is on realizing the present moment as it is. It is an intentional, sustained posture of awareness.

The Core Benefits of Zen Meditation

Zen meditation yields many transformative results. Some benefits of Zen meditation include:

Profound Mental Clarity: By training the mind to let thoughts pass without engagement, Zazen cuts through mental fog, offering a clear, uncluttered state of consciousness.
Reduced Stress and Anxiety: Sitting in stillness trains one in acceptance, reducing the internal struggle and suffering one feels when facing adversity.
Enhanced Focus and Concentration: Sustaining the posture and attitude of non-doing and bringing the attention back again and again strengthens concentration, improving attention span in all areas of life.
Deepened Self-Awareness: This deep stillness allows for profound insights into the nature of the self and the external world.

How to Practice Zen Meditation (Zazen): Step-by-Step

Getting started with Zen meditation requires attention to posture and attitude.

1. The Posture

The correct posture is key to Zen meditation. It should be balanced, relaxed and open.

Seating: Sit on a zafu (Meditation cushion) or a zabuton (Japanese sitting cushion). The ideal posture is the Full Lotus, Half Lotus or Burmese position. Simply sitting on a chair with your feet flat on the floor is also acceptable. Ensure your knees are lower than your hips to create a stable tripod base.
Spine: Keep your back straight, but not stiff. Imagine a string pulling the crown of your head gently toward the ceiling.
Hands: Place your dominant hand (palm up) on your lap, then place your other hand (palm up) on top of it. Let the tips of your thumbs lightly touch, forming a gentle oval. Keep your hands resting just below your navel.
Gaze: Keep your eyes slightly open (about 45 degrees downward) and unfocused, resting your gaze on the floor a few feet in front of you. This prevents drowsiness and maintains connection with the world.

2. The Focus

This is at the core of the practice and involves:

The Anchor: While some Zen traditions use counting or following the breath, shikantaza focuses purely on awareness. In other Zen traditions the sole focus is the sensation of your breath coming in and going out, particularly in the lower abdomen (hara). Zen practice varies. Some traditions focus intently on the sensation of the breath—particularly in the lower abdomen (hara) and sometimes employing counting. However, in Shikantaza , one does not focus attention on an anchor (such as the breath). One just sits in a state of conscious awareness.
The Mind: You don't try to focus on anything or make thoughts go away. You just watch them in relaxed awareness, allowing everything to be as it is. Eventually, thoughts slow down, and eventually cease to arise. This state of full clarity and alertness is described as the state of body and mind dropping off.
The Attitude: Zen meditation requires an attitude of effortless effort—a relaxed awareness. Simply sit, watch the mind, and stay grounded in the present moment.

Where to Start?

Consistency is everything. Begin with short sessions—even 5 minutes of Zen meditation daily is far more effective than an hour once a month. Find a quiet place, set a gentle timer, and commit to the posture and the practice of just sitting.

If you'd like to learn more about Zen meditation, check out Zen Mind, Beginner's Mind by Shunryu Suzuki.