The Benefits of Zen Meditation | Japan's Ancient Practice for Centering the Mind

What is Zazen | 1,500 Years of Mind Training

Zazen is the meditation practice of Zen Buddhism in which one sits with proper posture, regulates breathing, and calms the mind. Its history traces back to Indian meditation, traveled through China, and arrived in Japan. Japan's history with zazen spans approximately 1,500 years, and became widely practiced particularly when Eisai brought Rinzai Zen and Dogen brought Soto Zen to Japan during the Kamakura period.

Zazen is gaining worldwide attention not only as a religious practice but also as the source of modern mindfulness. It is well-known that major Silicon Valley companies like Google and Apple have incorporated Zen meditation into employee training programs, and scientific research on the brain continues to prove the effects of meditation. Zazen offers effective solutions to many challenges faced by modern people, including stress reduction, improved concentration, and enhanced emotional regulation.

Japan has approximately 70,000 temples, of which about 20,000 are Zen sect temples. Among these, hundreds of temples hold zazen sessions open to the general public, and opportunities to experience zazen are now widely available throughout the country. Participation fees typically range from free to around 1,000 yen in voluntary donations, and no special equipment is needed. It is one of the most accessible Japanese cultural experiences—requiring only a willing heart to begin.

The Basics of Zazen | Proper Posture and Breathing Technique

Before beginning zazen, let's confirm the basic posture. There are two main zazen postures: "kekkafuza" (full lotus) and "hankafuza" (half lotus).

Kekkafuza involves placing the right foot on the left thigh and the left foot on the right thigh, forming a complete lotus position considered the most stable. However, it requires significant body flexibility and may be difficult for beginners. Hankafuza involves placing only one foot on the opposite thigh and is relatively easier for beginners to attempt.

In either case, a round cushion called a "zafu" is placed under the buttocks. Sit shallowly on the zafu and tilt the pelvis forward so the spine naturally straightens. If crossing the legs is difficult, "chair zazen" while sitting in a chair is also acceptable. What matters most is maintaining an upright, stable posture rather than achieving a specific form.

The hands are positioned in "hokkai-jouin" (cosmic mudra). Place the fingers of the left hand on top of the fingers of the right hand, with the tips of both thumbs lightly touching to form an oval shape. Rest this hand position in front of the lower abdomen (tanden), with arms lightly separated from the body. The eyes are not fully closed but maintain a "half-open" gaze, looking at the floor about one meter ahead.

Breathing is the heart of zazen. Breathe quietly in through the nose, and while keeping the mouth closed, exhale slowly through the nose. Particularly focus on the exhale, imagining squeezing the breath from the lower abdomen. Allow the inhale to happen naturally without forcing deep breaths. By concentrating on the breath, stray thoughts gradually settle.

The Reality of Zazen Experience | What Beginners Should Know

Here is an overview of the typical flow and mindset for participating in a zazen session. Most temples provide careful guidance for beginners, so prior knowledge is not necessary.

A typical zazen experience session lasts 60 to 90 minutes. The first 15 to 20 minutes include instruction on posture and breathing, followed by 25 to 40 minutes of zazen practice. During zazen, the head priest or instructor walks around with a "keisaku" (encouragement stick) and gently strikes the shoulders of participants struggling with drowsiness or wandering thoughts. This is not punishment but rather encouragement to sharpen mind and body. At most temples, you can decline by giving a slight bow without placing your hands together (without the gassho gesture).

Wear comfortable, loose-fitting clothing. Jeans and tight skirts should be avoided as they make it difficult to cross the legs. Sweatpants, athletic wear, and loose pants are appropriate. Socks are usually removed, so prepare accordingly. During winter, the meditation hall becomes quite cold, so warm clothing is essential.

The most common concern for first-time zazen practitioners is "I can't stop thinking." This is completely normal—even experienced monks experience wandering thoughts. The key is not to view thoughts as "bad" and try to eliminate them. When a thought arises, simply notice it: "Ah, a thought has come," then return your focus to the breath. This cycle of "noticing and returning" is the very essence of zazen practice.

Numb legs are another major concern for beginners. Leg numbness during zazen is natural, and if the discomfort is unbearable, you can quietly shift your leg position. With continued zazen practice, the body gradually becomes accustomed to it.

Recommended Zazen Experience Locations

From temples across Japan offering zazen experiences, here are some particularly recommended spots for beginners.

Kencho-ji (Kamakura, Kanagawa) is the head temple of the Rinzai Kensho-ji school and holds zazen sessions every Friday and Saturday at 5 PM. Participation is free and no reservation is required. Practicing zazen at this prestigious temple, ranked first among Kamakura's Five Mountains, provides a precious opportunity to feel the weight of history.

Eihei-ji (Eiheiji Town, Fukui) is the head temple of the Soto school and a sacred site of Zen with approximately 760 years of history. It offers "sanzen" (Zen practice) programs for general visitors, ranging from a day-trip zazen experience (approximately 2 hours, 500 yen) to a 1-night, 2-day training retreat (8,000 yen). The training experience includes waking at 3:30 AM, chanting sutras, zazen, and vegetarian meals—a lifestyle close to that of monks.

In Tokyo, Korin-in (Rinzai Zen) in Hiroo holds zazen sessions every morning at 7 AM (closed Mondays, free) and is popular with businesspeople doing zazen before commuting. Ryuun-ji (Rinzai Zen) in Setagaya holds zazen sessions every Sunday morning and is known for its careful guidance for beginners.

In Kyoto, major temples including Nanzen-ji (Rinzai—2nd and 4th Sundays), Shokoku-ji (Rinzai—ongoing), and Tofuku-ji (Rinzai—1st Sunday) offer zazen experiences. Kyoto's Zen temples are also renowned for their beautiful gardens, and viewing the karesansui (dry landscape gardens) before and after zazen is recommended.

Incorporating Zazen into Daily Life

Try bringing the quiet mind you experience at temple zazen into your daily life. When practicing zazen at home, no special equipment is needed. Simply place a cushion or pillow under your buttocks and begin with five minutes in a quiet space.

Morning zazen is recommended. After waking, spend 5 to 10 minutes before getting ready—beginning your day by centering the mind changes the quality of the hours that follow. As you become comfortable, gradually extend the duration, aiming for 15 to 20 minutes. Practicing at the same time in the same place each day makes zazen a natural habit.

Using a timer is convenient. Worrying about time during zazen breaks concentration, so set your smartphone timer to a quiet sound. Meditation apps like "Insight Timer" have features that signal the start and end with bell sounds, allowing you to manage time without disrupting the zazen atmosphere.

Zen teaches that zazen is not an act of "gaining something" but that "simply sitting" itself holds meaning. Dogen Zenji, founder of the Soto school, taught "shikantaza"—just sit wholeheartedly. Precisely because it is simple, it runs deep. We encourage you to experience this Japanese meditation practice. SOROU.JP also introduces information about temples where you can experience zazen, so please refer to it.