In short: zazen is Zen seated meditation. Sit upright on a cushion or chair, rest your hands in the cosmic mudra, keep your eyes slightly open and lowered, breathe naturally through the nose, and when thoughts come, let them pass without following them. Start with 10 to 15 minutes a day.
How do I sit for zazen?
- Seat: sit on the front third of a firm cushion, a bench, or a chair without leaning back.
- Legs: full lotus, half lotus, Burmese (both feet on the floor in front), kneeling, or feet flat on the floor if on a chair. Both knees should rest on the ground or be supported.
- Spine: upright and relaxed, as if the top of your head is pushing gently up. Tuck the chin slightly.
- Hands: the cosmic mudra. Right hand palm up, left hand palm up resting on it, thumb tips lightly touching, held in front of the navel.
- Eyes: slightly open, cast down at about 45 degrees, not focused on anything.
- Mouth: closed, tongue against the roof of the mouth just behind the teeth.
Read the full guide
What do I do with my breath?
Breathe through the nose and let the breath find its own rhythm. Many beginners count breaths from one to ten, one count per out-breath, then start again at one. If you lose count, simply begin again.
What do I do with thoughts?
Thoughts will come. Do not fight them and do not follow them. Notice, let go, and return to the posture and the breath. In Soto Zen this is called shikantaza, "just sitting": no goal, no object, only sitting fully.
How long should I sit?
Start with 10 to 15 minutes once a day, at the same time and place. Zen centers usually sit for 25 to 40 minutes, followed by kinhin, slow walking meditation, before the next period.
What happens at a Zen center?
Most Zen centers offer a free beginner's introduction to posture and etiquette. A typical evening has one or two periods of zazen, kinhin, a short chant, and sometimes a talk. Bow when entering the zendo, keep silence, and follow what others do. Find one that teaches in English in our list of Zen centers and monasteries.
Not ready for a center yet? Try a 1-minute breathing practice or read Buddhist meditation for beginners.
Questions people ask
How long should a beginner do zazen?
Start with 10 to 15 minutes once a day. Zen centers usually sit in periods of 25 to 40 minutes, with walking meditation (kinhin) in between.
Do I need a cushion for zazen?
A firm cushion (zafu) helps, but a folded blanket, a meditation bench or a chair all work. What matters is a stable, upright posture.
Do I close my eyes in zazen?
In Soto Zen the eyes stay slightly open, cast down at about 45 degrees and not focused on anything. Closed eyes tend to bring drowsiness or daydreams.