Zazen, literally “seated meditation,” is the central practice of Zen Buddhism and the direct embodiment of its insight. It is not a technique for achieving altered states of consciousness, but the immediate expression of awareness itself—disciplined, wakeful, and fully grounded in the present moment.
Zazen unites body, breath, and mind into a single act of undivided presence. Through consistent, precise practice, it cultivates composure, clarity, and insight into the nature of experience.
Posture (Shisei)
The posture of zazen is the physical form of mindfulness. Body and mind are one; when the body is stable and balanced, awareness stabilizes naturally.
The Zafu (Cushion) and Pelvic Tilt
The zafu, a firm round cushion, is used not for comfort but to tilt the pelvis slightly forward, aligning the spine with minimal muscular effort. Sit on the front third of the cushion so that the pelvis rotates forward, establishing the natural S-curve of the spine. This alignment allows relaxed breathing and endurance without tension.
Leg Positions (Finding Your Seat)
Your legs form a solid, triangular base supporting the upright spine. Choose the position that provides stability without strain.
| Position | Description |
|---|---|
| Full-Lotus (kekkafuza) | Right foot on left thigh, left foot on right thigh; both knees rest on the mat. Most stable but not required. |
| Half-Lotus (hankafuza) | One foot on the opposite thigh; the other tucked beneath. Balanced and sustainable for most practitioners. |
| Burmese | Both feet rest flat on the mat in front of the pelvis, knees touching the ground. Suitable for beginners. |
| Kneeling (seiza) | Kneeling posture using a zafu or seiza bench under the hips. |
| Chair Sitting | Sit on the front half of the chair, spine upright, feet flat on the floor. Avoid leaning on the backrest. |
Spinal Alignment and Relaxation
With the pelvis tilted, stack the vertebrae naturally. The head aligns over the spine; ears in line with shoulders, nose in line with the navel. The chin tucks slightly, lengthening the neck. Shoulders and abdomen relax, allowing the breath to settle in the hara (lower abdomen).
Rocking into Stillness
Before beginning, gently sway side to side and forward and backward in diminishing arcs to locate the center of gravity. When balance is found, let the body come to rest in stillness—upright, stable, and relaxed.
Cosmic Mudra (Hokkai-Jōin)
The cosmic mudra symbolizes the unity of dualities and the perfect circle of awareness.
Practical Instructions:
- Place the right hand palm-up in the lap, with the blade touching the abdomen.
- Lay the left hand palm-up on top, knuckles overlapping.
- Lightly touch the thumbs together, forming an oval.
This mudra mirrors mental balance: when attention drifts, the thumbs droop; when tension arises, they press upward. Maintain light, living contact—not rigidity.
The Gaze
In zazen, the eyes remain gently open, expressing the principle that awakening occurs within the world, not apart from it.
Practical Instructions: Lower your gaze at about a 45-degree angle, resting softly on the floor two to three feet ahead. Vision remains unfocused; awareness includes the visual field without fixation. In some traditions, the eyelids are half-closed—the key is neither to stare nor to withdraw into inner imagery. This openness sustains alertness while preventing distraction.
The Practice of Zazen
Once posture and breath settle, awareness becomes inclusive and steady. The method differs slightly between traditions, although both methods (shikantaza and kanna-zen) return the practitioner to the same point: undivided, wakeful presence.
Counting the Breath (Susokukan)
For beginners, susokukan helps focus attention and quiet restlessness.
Practical Instructions: Observe the natural breath. On each exhale, count silently from “one” to “ten,” then begin again. When attention drifts, note it and return to “one.” Each return strengthens presence.
Sōtō Zen School: Shikantaza (“Just Sitting”)
In the Sōtō school, the essence of zazen is shikantaza: sitting in complete awareness without object or goal.
Practical Instructions: Simply sit. Allow thoughts, sensations, and sounds to appear and pass unhindered. Awareness includes all experience but grasps none. There is no watcher apart from what is witnessed. Shikantaza is not a step toward enlightenment—it is enlightenment functioning as sitting.
Rinzai Zen School: Kanna-Zen (Kōan Introspection)
In the Rinzai tradition, meditation may center on a kōan—a concise statement or question that transcends rational analysis.
Practical Instructions: After settling posture and breath, bring the assigned kōan (for example, “What is Mu?”) to awareness. Do not seek a verbal answer. Instead, dwell in the living inquiry itself until intellect exhausts and direct insight arises. Guidance from a qualified Rōshi is indispensable, as kōan work unfolds through dialogue in dokusan (private interview).
The Complementary Practice: Kinhin (Walking Meditation)
Kinhin continues zazen in motion, uniting stillness and activity. It can be practiced between the seated Zen meditations.
Practical Instructions: Hold the hands in shashu (left fist enclosed by right hand at the chest). With full awareness, take a half-step for each inhale and for each exhale (which would correspond to one full step per full inhale-and-exhale cycle). The movement is smooth, balanced, and unhurried. Every step is an expression of mindfulness—walking as sitting, moving as stillness.
Common Challenges and Solutions
Here are some common challenges during the zazen practice and the solutions to overcome them.
Physical Discomfort
Some discomfort is inevitable. Observe sensations objectively without labeling them pleasant or unpleasant. Distinguish between mild strain—which can be observed—and sharp or injurious pain, which requires adjusting posture. Over time, the body adapts.
Drowsiness
Sleepiness often arises from collapsed posture or unfocused gaze. Reestablish alignment: straighten the spine, tuck the chin, and refresh attention through a few deeper breaths.
Mental Restlessness
Thoughts will appear continuously; resisting them intensifies their grip. Instead, recognize them as transient events in awareness. When neither following nor rejecting them, mental activity gradually quiets on its own.
Concluding Notes
Zazen is not performed to attain enlightenment but to express the awakened mind already present. Sit daily—even for short periods—with sincerity and consistency. Over time, this simple, direct practice reveals the natural clarity that underlies all experience.
