Zazen for Beginners: An Authentic Guide You Can Start Today

Are you interested in Zazen but feel overwhelmed by too much information, unsure of where to begin? This article is for you. Here, we have compiled a single guide that explains the essential "meaning" of Zazen, based on the teachings of Japanese Zen, and provides "concrete methods" that you can practice starting today. There is no need to be lost any longer. Take your first step into a time of quietness from right here.

What image comes to mind when you hear the word Zazen? You might imagine a somewhat difficult and special form of training, such as "emptying the mind" or "unifying the spirit." However, the essence of Zazen as it has been passed down in the world of Japanese Zen is much simpler. Zen is the practice of looking at things as they are and adjusting the mind accordingly, and Zazen is the most fundamental practice for achieving this. First, by adjusting your posture, your body becomes stable. Next, by adjusting your breath, your mind finds it easier to concentrate. This process of harmonizing the body, breath, and mind is the gateway to Zazen.

Dōgen Zenji, the founder of the Sōtō school of Zen in Japan, expressed the essence of Zazen with the words "shikantaza" (只管打坐). This means "to just, single-mindedly sit." He taught that one does not sit as a means to gain something; rather, the very act of Zazen is itself the already perfected "form of the Buddha" and the ultimate goal. In our daily lives, we tend to be captivated by various thoughts, emotions, and goals, but during the time of Zazen, we temporarily let go of this mind that is "trying to become something." By immersing ourselves in the simple act of just sitting, we can be liberated from the waves of thought and return to our original, quiet state of mind.

"Zazen is a meditation for stopping thoughts and becoming 'mu' (nothingness)"—this is one of the most widespread misconceptions about Zazen. However, the purpose of Zazen is not to forcibly erase the thoughts that arise in your mind. The emergence of thoughts is natural proof that the mind is active. What is important is to not chase after these thoughts, nor to judge them as good or bad, but to simply notice the fact that "a thought is arising." Just as you would gaze at clouds floating in the sky, you simply watch quietly as thoughts appear and disappear.

Next, the idea that "Zazen is a skill that must be improved upon" is another misconception that beginners often fall into. When we start something new, we tend to think, "I must get better at this," but Dōgen Zenji, who brought Japanese Zen to its fruition, taught that "Zazen is not a practice for cultivating concentration." This is because the essence of Zazen is the practice of "just being here, now." It is not about aiming for some special mental state; the act of sitting itself is the already complete objective. This can be said to be a fundamental difference from many other forms of meditation, which are performed as a "means" to obtain some kind of effect.

And most importantly, Zazen is not a mental training conducted only with the "mind" or "head." Unlike many meditation methods, Zazen considers the physical "posture" itself to be the core of the practice. Instead of trying to control the mind by force, one first adjusts the body into a stable and correct form, through which the mind naturally settles into its proper place. This is a simple yet extremely profound practice for temporarily stepping away from the everyday self that is swayed by thoughts and emotions, and returning to the foundation that is the body.

The history of Zazen dates back to the practices of Shakyamuni Buddha, who attained enlightenment in India approximately 2,500 years ago. His teachings were passed down uninterrupted through successive generations of masters and were brought to China by Bodhidharma. Then, during the Kamakura period (12th-13th centuries), these Zen teachings finally reached Japan. Dōgen Zenji brought the teaching of "shikantaza" from China and founded the Sōtō school, while Eisai Zenji transmitted the teachings of the Rinzai school. These two schools form the major streams of Zen in Japan today.

In the 20th century, the Zen teachings that had taken root in Japan crossed the seas and spread throughout the world, including to Europe and the Americas. The simplicity of "just sitting," which can be practiced without adhering to a specific faith, was embraced by people in our information-saturated modern society who seek inner peace and essential richness. Today, business professionals wishing to alleviate daily stress, creators aiming to enhance their concentration and creativity, and many others who wish to deeply connect with themselves have incorporated Zazen into their lives, transcending cultural and religious boundaries. Its essence remains unchanged, now as it was then.

You may think that special tools or a designated place are necessary, but in reality, anyone can start practicing today as long as you have a "quiet place." A special cushion called a "zafu" (座蒲), often known as a zazen or meditation cushion, is sometimes used to stabilize the posture, but to begin with, items you have around you are sufficient. We will now explain the three fundamental elements of Zazen: "posture," "breathing," and "mind." While detailed etiquette may vary between schools, here we will introduce the most essential and easy-to-understand methods for beginners.

The foundation of Zazen begins with adjusting the body. The most important thing is to maintain a straight spine on a stable base. Placing a zafu, which is a type of meditation cushion, or another firm cushion under your hips is a crucial technique for tilting the pelvis slightly forward, allowing you to maintain a natural and strong posture without straining your lower back. Imagine supporting your upper body like a sturdy mountain with three points: your two knees and your tailbone.

Once you have established the correct posture, the next step is to regulate your breathing. Just once at the beginning of your session, take a deep breath in through your nose and slowly exhale all the air through your mouth to relax your body and mind. After that, close your mouth and switch to quiet, natural nasal breathing. The basics of Zazen breathing involve not consciously focusing on the inhalation, but concentrating on a fine, long, and gentle "exhalation." Aim for deep abdominal breathing, where your abdomen naturally expands and contracts.

When your mind is restless, a method of counting your breaths called "susokukan" (数息観) is very effective. Each time you exhale, silently count "one," "two," in your mind, and when you reach ten, return to "one" again. If thoughts arise and you lose count, it is not a problem at all. Simply notice that it has happened, and quietly start counting again from "one." This repetition is an excellent training for bringing your mind back to the present moment.

When your body and breath are quietly settled, your awareness naturally shifts to the state of your mind (chōshin). It is completely natural for various thoughts and emotions (zatsunen, or distracting thoughts) to arise during Zazen; this is not a sign of failure. The most important thing is to not fight to erase these thoughts, nor to get caught up in their content. It is enough to simply notice, "Ah, I am thinking right now." Then, quietly return your awareness to your breath.

Imagine your mind as a vast blue sky. Thoughts and emotions are like clouds that drift freely across that sky and then pass away. You are not the clouds; you are the sky itself. There is no need to drive the clouds away. All you need to do is to quietly observe them as they appear and disappear. This repetition is the simple and profound practice for cultivating a calm and stable mind, without being swept away by the waves of thought.

Now, let's use what we've learned so far and experience a short, 5-minute Zazen session. By following this guide, anyone can practice the basics of Zazen. Please set a timer on your smartphone for 5 minutes.

First, create a stable posture. Choose whichever is more comfortable for you, a chair or the floor, and support your hips with a meditation cushion or zafu. Imagine the stability of a camera tripod, with your body supported by the three points of your two knees and your hips. Next, as if gently stacking each vertebra one by one, straighten your upper body, and finally, gently place your head on top. Sway your body from side to side like a pendulum, and the point where the swaying naturally stops is your center. Below your navel, quietly form the hokkai-jōin (placing your left hand on your right palm, with thumbs lightly touching).

Once your posture is settled, next is the breath. First, exhale all the air from your body through your mouth with a long, thin "haaa" sound, and then slowly inhale fresh air through your nose. After repeating this two or three times, stop trying to control it and simply feel the air naturally entering and leaving your nose. The feeling is not "I am breathing," but rather watching as "breathing is happening naturally."

With posture and breath settled, start your timer and sit quietly. Keep your eyes slightly open, letting your gaze rest vaguely on the floor one or two meters in front of you. Even if various thoughts arise, there is no need to panic. They are like clouds in the sky. Neither chase them nor try to erase them; simply notice "I am thinking," let them go, and return your awareness to your quiet breath. Instead of "trying hard," just try to feel yourself "being" in this moment.

When the timer goes off, do not move abruptly; end your Zazen with deliberate movements. First, quietly place your palms together in front of your chest (gassho) and bow once. Afterward, gently sway your body from side to side again to loosen any stiff muscles, and slowly open your eyes to let in the light. Finally, gently uncross your legs, give thanks for your own quiet time, and conclude the session. These few minutes of silence should bring a new sense of calm to your daily life.

The simple questions and anxieties that arise while practicing Zazen are part of a path everyone takes. Especially with an internal practice involving physical sensations and the workings of the mind, it's common to wonder, "Am I doing this right?" Here, we have compiled answers to frequently asked questions so that beginners can continue their practice with peace of mind. You will surely find hints for your practice here.

In this article, we have provided a step-by-step explanation of the essence of Zazen, based on the teachings of Japanese Zen, and detailed the specific methods a beginner can use to start today. The important points are to first stabilize the body (chōshin), then maintain quiet breathing (chōsoku), and finally, cultivate a mind that simply observes arising thoughts without fighting them (chōshin). We hope you have come to understand that the goal is not to "become nothing" or to "do it perfectly," but that there is a quiet and profound value in the very act of sitting itself.

Zazen is not something that is perfected in a single experience. It is like an endless journey of reclaiming quiet moments within a busy life and continuing to face oneself. May the 5 minutes you practiced with this guide be a valuable first step on the path to your inner quietude. Please, take your time and slowly nurture this peaceful habit in your life.