Zazen

What is Zazen?

Zazen is a seated meditation posture where the practitioner focuses on the breath and observes thoughts and sensations without judgment. It’s not about achieving a state of mental blankness, but rather about being fully present in the moment.

Benefits of Zazen

Regular Zazen practice can lead to a number of benefits, including:

• Reduced stress and anxiety
• Improved focus and concentration
• Increased self-awareness
• Greater emotional regulation
• Enhanced compassion and empathy

How to Practice Zazen

While there are some specific guidelines for posture and breathing, Zazen is ultimately a personal practice. Here’s a basic introduction to get you started:

• Posture: Sit upright on a meditation cushion or bench. If possible, use a traditional leg crossing position (full lotus, half lotus, or Burmese). Otherwise, a chair with your feet flat on the floor can work too. Keep your spine erect but relaxed, and your hands resting comfortably in your lap or a mudra position.
• Breathing: Breathe naturally through your nose, feeling the rise and fall of your abdomen with each breath. Don’t force your breath, simply observe it.
• Focus: Focus your attention on your breath, noticing the sensations of inhaling and exhaling. When your mind wanders (as it inevitably will), gently bring your attention back to your breath without judgment.