The Zazen meditation means “sitting meditation” in Japanese, and its origin lies in Zen Buddhism. It is a practice that might surprise us, because it does not pursue a particular goal or state; rather, it is a simple invitation to bring the mind into the present and to be here and now.

In all forms of meditation we aim to connect with the present moment; however, we often also use visualisations, repetition of mantras, or count breaths with, for example, a mala.

Nevertheless, zazen is a lot simpler to perform, but not necessarily an easier type of meditation than others. In fact, for many practitioners this form of practice is particularly challenging.

What a Zazen meditation is like

The posture

Zazen is simple: you simply sit. What is usually recommended is to sit on a zafu or a meditation cushion facing the wall.

The posture should be upright with the back straight, and you may have your legs fully in lotus, in half-lotus, or folded with the knees resting on the thighs, whichever you prefer. If the zafu doesn’t suit you, you can sit on a chair.

Ultimately, any seated meditation posture that allows you to sit is valid.

The most important part of the posture is to keep the spine straight with the chin slightly down. This way of sitting demonstrates humility as a practitioner and also respect for the practice.

It has to be recognised that it can be very uncomfortable for those unused to it, so you can practise a few good stretches beforehand and aim to start with ten or fifteen minutes and gradually increase the time.

The hands

The hands should hold a specific mudra. Mudras are gestures you make with the hands that, according to ancient traditions, awaken sensations in you. For Zazen meditation the recommended mudra is the cosmic mudra, i.e., the left palm underneath the right with the thumbs lightly touching. There is a trick you can use if you find yourself drifting off while meditating: squeeze the thumbs to hold your attention more effectively.

The gaze

Another interesting aspect of zazen meditation is that it isn’t necessary to have your eyes fully closed. The gaze can be downward and unfocused, and you can have your eyes slightly closed or open. Monks often practise meditation with their eyes open, but not focusing on any particular detail. Meditating this way is more difficult because, although you are seeing what happens around you, you must remain anchored in your breath and in the silence.

The breathing

The breathing should be natural. We do not aim to control it; therefore, no forced inhales or exaggerated exhales. We breathe normally. You will notice that at first I may ask you to take a few deep, slow breaths to tune into the practice; however, thereafter we will aim to keep the breath as natural as possible.

The hardest part: maintaining attention

The main difficulty lies in maintaining attention, and that is completely normal. This form of meditation is a challenge because we have no exercises or crutches to lean on during practice. When exercises rely on imagining something or using a mala, it is easier to know where to place our attention. In contrast, during zazen we find ourselves alone with our thoughts or physical discomfort; therefore the challenge is twofold, because you must learn to rise above it.

Here are some tips to keep in mind:

  • You will have thoughts. In fact, the goal is not for them to disappear but for us to stop fighting them. I remind myself that I need to go to the supermarket to buy toilet paper, I let it pass; I don’t keep making the shopping list.
  • It is a practice based on non-judgmental observation. If today it’s particularly hard, don’t berate yourself or think you are not cut out for this; let it pass.
  • We are not trying to reach anywhere, i.e., we are not trying to contact anything in particular or to feel a certain sensation. We are simply learning to cultivate calm, clarity, and a deeper sense of presence.
  • Bring your attention to the abdomen whenever you feel you’re losing the thread. The breath will guide you to the body, and the body will anchor you to the present.

A Silent Meditation

One thing that will catch your attention in the audio for this meditation is the silence. For it to be truly a zazen meditation, we should not have music or guided visualisations. Zazen meditation is about sitting as explained and staying for a while connected with your breathing and observing.

We will do it for fifteen minutes, because that is enough time for you to experience it. At the outset I will guide you to help you enter the practice easily and we will exit it together; during the meditation you will simply hear silence. Trust that the audio is working.

Monks commonly practise this type of meditation several times a day in monasteries. It is also recommended to alternate these practices with kinhin sessions, which are walking meditations. So you know, after finishing your zazen session you can go for a walk.

I encourage you to let this meditation inspire you to live more in the present and to feel content with your day-to-day life. Practise it as often as you like and, above all, grant yourself a kind and loving gaze.