Zen Meditation (Zazen) for Beginners

What Is Zazen?

Zazen means "seated meditation" in Japanese, and it is the central practice of Zen Buddhism. The word zen comes, through the Chinese chan, from the Sanskrit dhyana, meaning meditation. In zazen you sit still in a stable posture and pay attention to this moment, without a guided voice, an image to visualize, or a goal to reach.

The two main Japanese schools both practice zazen, with different emphases. The Soto school, founded in Japan by the 13th-century teacher Dōgen, treats sitting itself as the heart of practice. The Rinzai school also sits zazen and adds koan study, working with a teacher on questions that cannot be answered by reasoning. Both are living traditions with teachers, communities and forms that a short article can only introduce. What follows is a starting point for sitting on your own.

Zazen Posture

Posture carries more weight in Zen than in many other kinds of meditation. The body's shape is considered part of the practice, not just a way to get comfortable.

• Seat. Sit on the front third of a firm cushion so your knees can rest on the floor. Full lotus, half lotus, the Burmese position (both legs folded in front), kneeling on a bench, or sitting on a chair are all used. On a chair, place both feet flat and sit away from the backrest.
• Spine. Let the back rise upright, as if the crown of your head were gently lifted. Tuck the chin slightly. Sway from side to side a few times, then come to rest in the center.
• Hands. Form the cosmic mudra: in the Soto form, rest the left hand on the right, palms up, with the thumb tips lightly touching to make an oval just below the navel.
• Eyes and mouth. Keep the eyes half open, the gaze lowered to the floor about a meter ahead. Close the mouth and rest the tongue against the roof of the mouth, just behind the front teeth.

In Soto halls, practitioners usually sit facing a wall; in Rinzai halls, they usually face into the room. At home, a plain wall or a quiet corner works well because it gives the eyes nothing to follow.

Counting or Following the Breath

Many beginners start by counting the breath. Breathe naturally through the nose, and silently count each exhalation: one, two, three, up to ten. Then begin again at one. When you notice you have lost count, or that you have counted to twenty-seven, simply return to one. Losing count is not failure; noticing it is the practice.

After some weeks, you may drop the numbers and simply follow the breath, staying with the full length of each inhalation and exhalation. Do not control the breath. Let the posture settle it, and let attention rest where breathing is felt most clearly, often in the lower belly.

Thoughts will come, often in a steady stream. Zen instructions commonly compare them to clouds passing through the sky: you do not need to chase them or block them. Notice that you are thinking, let the thought go, and come back to the count or the breath. The same goes for itches, aches and the urge to move. If the discomfort is sharp rather than merely restless, adjust your posture quietly and continue. Sitting through pain is not the point of zazen.

Shikantaza: Just Sitting

Shikantaza, usually translated as "just sitting", is the form of zazen most associated with Dōgen and the Soto school. There is no object to focus on, no counting and no technique to apply. You sit upright and alert, and let sounds, sensations and thoughts arise and pass without grasping at them or pushing them away.

Because there is no anchor, shikantaza can feel vague at first. Many teachers introduce it after a period of breath practice, and they emphasize that it is not passive daydreaming. If you want to explore it seriously, sitting with a Zen group or teacher gives the practice its proper context.

How Long Should You Sit?

Consistency matters more than length. A daily ten-minute sit will teach you more than an occasional hour.

Lengths at Zen centers vary, so take the third row as typical rather than fixed. At home, lengthen your sit by five minutes at a time, and only once the current length feels steady.

Bells and Kinhin Walking Meditation

In a Zen hall, nobody watches a clock. Sound marks the time. According to the Soto Zen etiquette guide, a bell rung three times opens a period of zazen, two rings signal the start of kinhin, and a single ring closes zazen. Many temples also use wooden clappers, and details vary from place to place. For the instruments themselves, see meditation bells explained.

Kinhin is walking meditation done between periods of sitting. In the Soto style, you walk slowly around the hall, often about half a step for each full breath, with the hands held together at the chest: the left hand loosely closed, the right hand covering it. Rinzai temples usually walk faster. Kinhin rests the legs while keeping practice continuous, so attention stays with the feet and the breath rather than on the break.

Zazen at Home with a Timer

A timer stands in for the hall's bells, so you can sit without checking the time. Here is a simple setup:

1. Choose your length. Ten minutes is a good start.
2. Set a start and end bell. Keep background sound off. Zazen is traditionally done without music.
3. Add kinhin if you sit longer. For two sitting periods with walking in between, run one timer per round, or use an interval bell as the cue to stand and walk.
4. Put the phone away. Place it out of sight before the first bell.

You can do this in the free online meditation timer: pick a duration, leave background sound set to None, and let the start and end bells mark the period. Keep the tab open and the device awake. The MindTime app does the same with the screen locked, which is easier when the phone is in another room or in your pocket during kinhin. The interval-bells guide explains how to space a bell so it helps rather than interrupts.

For more on sitting without sound, read how to meditate in silence. If you want to compare zazen with insight practice, the Vipassana guide covers a related approach to sitting and walking.