Zen meditation
Zen meditation, known as "zazen" in Japanese, is a form of seated meditation that is at the heart of the Zen Buddhist tradition. The practitioner sits upright, observes the breath and allows thoughts to pass by without judgment. The aim is not to achieve a certain state, but to simply be fully present.
What is Zen meditation?
Zen meditation—known in Japanese as zazen, which means “sitting Zen”—is at the heart of the Zen tradition, which developed from Indian Buddhism via China (Chan) to Japan. Unlike many other forms of meditation, zazen does not pursue a specific goal such as relaxation or concentration. The practice itself is the goal.
The Practice of Zazen
Traditionally, one sits in the lotus or cross-legged position on a cushion (zafu), eyes half-open, gaze directed downward. One observes the breath, notices thoughts, and lets them go—rather than fighting them. Some schools also work with koans, paradoxical questions designed to transcend rational thinking.
Zen in Everyday Life
Zen emphasizes that meditation is not limited to the cushion. Mindful action while cooking, walking, or working is considered equally valuable. This holistic approach is also found in modern concepts such as ikigai and the flow experience. Scientifically, zazen has been shown to have positive effects on stress reduction and emotional stability, among other things.
Do I need a certain sitting position for Zen meditation?
The classic posture is the lotus position or half lotus position, but a chair is also possible. The decisive factor is an upright, alert spine. In Zen, the posture is an expression of inner posture - stable and relaxed at the same time.
How long should a zazen session last?
In Zen monasteries, meditation is often done in 25 to 40-minute sessions, interspersed with walking meditation (Kinhin). For beginners, 10-15 minutes a day is a sensible start, which can be gradually extended.