The Practice of Zen Meditation – Zazen

The first meditation we will explore in the Free Online Guided Meditation Techniques E-Book is the famous Zen Meditation Technique, also called Zazen or Breath Meditation.  At the end of the meditation script I will reveal the real secret behind this most profound meditation technique.

Here is a recent Zen Meditation Instructional Video I uploaded on TikTok.

(May not be available in all regions. Please see YouTube video below in that case)

What is Zen Meditation (Zazen)?

Zen meditation is a form of seated meditation that emphasizes awareness and observation. Instead of trying to control the mind or stop thoughts, you simply watch them arise and pass. Over time, this practice develops deep clarity, insight, and inner stillness.

Background of Zazen:

This was the meditation technique of Lord Buddha – I should have to say no more in order to motivate you to try this meditation. It is one of the most widely used meditations in the world and is the heart of Zen Buddhist teachings.  If one was to make a short list of the best meditation techniques, Zazen would most certainly make the top 10 list.

My Experience with Zen Meditation

Zen meditation has been one of the most powerful techniques in my own practice, especially for preparing the mind for deeper states of awareness. By simply observing thoughts without reacting to them, the mind gradually becomes quiet and clear. This natural stillness makes it much easier to transition into more advanced meditation practices such as Silent Mind Meditation.

Common Mistakes in Zen Meditation:

• Trying to stop thoughts completely
• Forcing concentration or control
• Becoming frustrated with the mind
• Expecting immediate results

👉 Remember, the goal is not to control the mind, but to observe it.

Tools required for this Meditation:

• Zafu (traditional Zen Buddhist meditation cushion), Smile Cushion or other firm meditation cushion.  I purchased mine from zafu.net. I also purchased a zabuton (meditation mat) from them, a zabuton though is optional.
  
• Loose comfortable clothing.
• An alarm clock, stop watch or other time device.

Benefits of Zazen – Zen Meditation Technique:

Primary Benefits: 

• Builds Concentration and Focus.
• Self Knowledge – both, the workings of little self (ego) and awareness of the Big Self (True Divine Nature).
• Calmness
• Compassion
• Spontaneous Joy
  

Secondary Benefits: 

• Improves health and wellbeing.
• Increases willpower and builds character.
• Bestows psychic powers.
  

Zen meditation technique bestows calm, peace and ignites Self-Realization.

Cautions for Practicing Zen Meditation Technique:

There are very few cautions with regard to Zazen practice, but the one I would like to point out has to do with emotional storms. 

There can be periods of time, either during a single sitting or spanning across several weeks, when emotions you may have suppressed rise up to the surface and force you to deal with them.  During these turbulent times, don’t exacerbate the issue by chewing on the emotion laden thoughts that come up.  Traumatizing yourself in this way has no value.  Instead, sit with the emotions and related thoughts without resistance, then let them go and return your awareness to your breath. 

This emotional cleansing is due to the visibility of the subconscious mind once the conscious mind is quieted by the meditation.  In the short term, this can be a difficult time to go though, but in the long term its a necessary and healthy cleansing that will promote greater peace, depth, joy and clarity in your life. 

Basic Zen Meditation Technique:

• Find a quiet place and sit in a comfortable cross legged position.  If using a zafu or similar meditation cushion, sit on the forward third of the cushion.  The objective is for your hips to be raised above your knees and to form a three point base with your knees and buttocks touching the floor/cushion (leave a comment below if want to use a chair or meditation bench and would like me to explain those details).
• Set your alarm or other time device for 20 minutes.
  
• Now elongate your spine upwards and to align it with the back of your head, subtly bring your chin back and in like a soldier at attention.  There will be a slight inward arch in your lower back.
  
• Now rock gently from side to side in big arcs, making them smaller and smaller till you drift to a stop.  You should find yourself perpendicular to the floor with no tension or pull from either side.
• Have your eyes half open with an unfocused gaze on the floor in front of you.  You should be looking down at a 45 degree angle about 2 to 3 feet in front of you.  You may also close your eyes if you prefer.
• Bring your hands to your lap and place them in the cosmic mudra.  To do this rest your right hand on your lap, then rest your left hand on top of it and have your fingers overlap.  Now bring the thumb tips together thus forming an oval frame.
• Close your mouth, swallow your saliva creating a slight vacuum and place your tongue against the roof of your mouth.  After this point there should be absolutely no more movement of the body.  No fidgeting, scratching, shifting – nothing – be like you are frozen in time.
  
• Take 5 deep, slow breaths though the nose.  This will oxygenate your blood and relax you.
• Now bring you attention to your breath without trying to manipulate it further in any way, just become aware of its flow.  Spend a few minutes just observing it intimately till it starts to become regular and relaxed.
• At this point begin counting your breath.  Count an inhalation as one, then the exhalation as 2 and continue to count your breaths until you reach 10.  At which point return to 1 with the next inhalation.  If at any point you get caught in a mental story line and loose your count, gently, without passing any judgment, return to 1 and start over.  That’s it, continue for the duration of the meditation.

Intermediate Zen Meditation Technique:

Follow all the steps for the Basic Zen Meditation Technique, except for the last step a complete inhalation and exhalation cycle should be counted as 1.  So you will do 10 full cycles of inhalation and exhalation before returning to 1.  You can also increase the time to 30 – 40 minutes.

Advanced Zen Meditation Technique:

Follow all the steps for the Basic Zen Meditation Technique, except for the last step instead of counting the breaths, just “be the breath”.  Don’t try to jump to this step too soon, first build your concentration and focus.  You can also increase the time to 1 hour.

FAQ: Zen Meditation:

What is Zen meditation?
Zen meditation is a simple awareness practice where you observe thoughts without attachment.

How long should I practice Zen meditation?
Start with 10–15 minutes daily and increase gradually. Goal is 20 minutes.

Is it normal to have thoughts during meditation?
Yes, thoughts are natural. The practice is to observe them, not stop them. See them then let them go.

Hints and Tips for Zazen:

• Do some stretching or Yoga before sitting in zazen.  It will help your body adjust better.
• Be regular, the benefits of this meditation are vast, but they take time to manifest.
• Some good internet resources and books on zen meditation and zen teachings are listed below…
  • Charlotte Joko Beck’s Ordinary Mind Zen School and her book Everyday Zen: Love & Work
  • Zen Mountain Monastery – Mountain and Rivers Order of Zen Buddhism
    
  • Shunryu Suzuki’s San Francisco Zen Center and his book Zen Mind, Beginner’s Mind
    

Secret of Zazen:

The secret of zazen does not lie in the awareness of the inhalation or the exhalation.  It lies in the gap in between these breaths.  It lies when the breath is spontaneously suspended.  It is in this gap where the mysteries of the Universe are hidden.  This gap and the gap between 2 thoughts are best friends, and in this silence between 2 thoughts the absolute is revealed.  Don’t try to force this pause, just continue with your zazen, it will come about naturally.

Explore More Meditation Techniques

👉 Top 5 Meditation Techniques for Inner Peace

👉 So Hum Meditation (Beginner-Friendly)

👉 Free Online Meditation Classes

👉 Zen Wiki: Zen and Zazen Information

Anmol Mehta

Anmol Mehta is a world-renowned Yoga and Meditation Master with over 40 years of dedicated practice. Since founding anmolmehta.com in 2007, he has shared ancient wisdom with millions and certified over 3,000 instructors through his Yoga and Meditation Teacher Training programs.

Anmol’s expertise spans Zen, Meditation, Yoga, Kundalini, Mantra, and Pranayama, with a personal practice rooted in the teachings of J. Krishnamurti and the direct perception of thought. Following a period of profound enlightenment in his early twenties, he has dedicated his life to bridging deep spiritual insights with practical living. He is the author of numerous training manuals and continues to lead the Mastery of Meditation and Yoga community toward greater consciousness and health.

👉 Explore guided practices and insights on TikTok