Zen Meditation: Tutorial: Your Ultimate Guide To Zen

introduction to zen meditation

When you experience the benefits of Zen meditation you’ll wonder why you didn’t learn how to do it soon.

Zen meditation technique (Zazen) is a Buddhist meditation technique that is used by both beginners and masters.

In this Zen meditation guide you’ll learn how to do Zazen properly so you can experience the benefits for yourself.


What is Zen Meditation?

Zen meditation is one of the top 31 types of meditation.

It is a Buddhist meditation that uses specific meditation positions.

Zen is one of the fundamental styles so it will be quite familiar to all experienced meditators.

But it is powerful.

In Zen Training: Methods And Philosophy [Amazon], Katsuki Sekida says,”Zen training is a means of enabling us to live our ordinary lives supremely well.”

When you learn Zen, you learn to master your mind. And the benefits of Zazen meditation can be applied to all areas of life.

The crucial difference between this and the other styles is that Zen meditation uses positions and hand mudras (mainly Cosmic Mudra).



Zen Meditation Positions: Sitting, Kneeling, Or Standing

There are specific Zen Meditation positions that are imperative.

Zen (which was originally called Dhyana meditation in India) is an easy meditation technique that uses specific positions to create the right state of mind.

To start with, let’s look at the Zen positions

There are a few different Zen sitting positions. To experience the full benefits of Zen meditation it is important to have the right position.

The sitting positions are:

Burmese Position: The legs are crossed with both knees flat on the floor, with one ankle in front of the other but not over.

Half Lotus (Hankafuza): The left foot is positioned on the right thigh. This position takes time to adopt comfortably but regular practice will help.

Kneeling Position (Sezia): In this position the practitioner kneels with the hips resting n their ankles.

*These Zen sitting positions require a meditation cushion (Zafu). This is a special type of cushion that helps you to maintain good posture while also being comfortable.

A Zafu is important for both body and mind, because if you do not have a good, comfortable posture you will find it very difficult to focus. And without focus, the meditation simply will not work.

A good meditation cushion will elevate the hips in such a way that the knees are lowered to the floor. If you do not have a Zafu you can find one using the link above. And for a temporary alternative you can position rolled up blankets in such a way that they will provide support. The most important thing is that you are comfortable.

Some chairs are also suitable for Zen.

SomeZen Standing positions: This is a great position for those who cannot sit for a long period of time. It is widely used in China and Korea. Stand straight, feet shoulder width apart. Position your heel inwards a little. Place your hands on top of your belly with the right hand held over the left. Make sure not to lock your knees.


Zen Meditation Positions For The Rest Of The Body


One of the differences between Zen meditation and other forms of meditation is that the eyes are kept open. This is to stop you from drifting off into a daydream.

The right way to use your eyes in Zen meditation is to focus on nothing but instead softly guide your gaze to one metre in front of you on the floor.

Your eyes should be half open. You may also choose to position yourself in front of a wall or some other object so that there are no distractions.

Traditionally, when doing Zen meditation in a meditation hall (a “soto dojo”), meditators would face a wall so that there is nothing to distract them.

Neck And Head

The position of your neck and head is very important. Your spine is one of the most important parts of your body. And if your neck and head are in a bad position for extended periods of time you could suffer spinal injury. So, to combat this you need to have your head and neck in the right position.

Zen position for neck and head:

  1. Keep your neck straight.
  2. Pull your chin in a little
  3. Imagine that your head is gently rising towards the ceiling (but do not force it)
  4. Make sure you are balanced and comfortable. You should be able to maintain the position without effort.
  5. Your teeth should be together
  6. Your tongue should be against the roof of your mouth


Zen position for hands and arms (Cosmic Mudra)

Zen uses a specific mudra called the cosmic mudra.

A mudra is a hand position or gesture that is used to create certain starts of mind. You can read all about mudras in my complete guide to mudras.

The Zen meditation mudra is called the Cosmic Mudra.

How to do cosmic mudra:                                           

  1. Put your left hand on top of your right hand
  2. Turn your palms upwards towards the sky
  3. Touch your thumbs together in a straight line
  4. Let your wrists relax so that they come to rest on your thighs
  5. Let the edge of your hands rest against your belly


Cosmic Mudra Benefits

There are two main benefits of cosmic mudra in Zen meditation technique.

The first benefit is that the Cosmic Mudra brings balance and harmony to your mind.

The mudra actually means to move beyond duality.

The cosmic mudra also helps you to keep focus. Because if your focus drifts your hand position will change and you will notice it. So, this serves as a notice saying, “You’re losing focus. Concentrate’.

The Conscious Life tells us, “The cosmic mudra helps to bring your attention inward and is useful when you are trying to increase self-awareness.”


The Zen State Of Mind

Your state of mind is important in all forms of meditation. However, if you do the other parts of Zen meditation correctly, then your state of mind will naturally follow.

But what is the right state of mind for Zen? Acceptance is key, as it always is in Buddhism. You will naturally have thoughts come to your mind when you meditate, as you do with other forms of meditation. The key is to let these thoughts exist. Do not repress them. Do not fight them. Do not cling to them. Let them rise and fall as they will.

The key to maintaining the right state of mind is to keep your focus on your breath and to keep the right posture. Yes, thoughts will come. But if you let them be and keep focusing on your breath, you will achieve the right state of mind, the Zazen mind.



How to breathe in Zen meditation

When doing Zen meditation, breathing technique is very important. Zen breathing is a little different to other forms of meditation. And without proper breathing, Zazen simply can’t be performed successfully.

Zen breathing requires that you sit in the right posture (see above). You should then breathe quietly in through the nose with the mouth closed.

In Zen breathing it is important the breath is relaxed. It should come in long, calm breaths, naturally, never forced. The focus is on the exhalation.

You’ll notice how this is different to other breathing meditations, like Anapanasati.


The Right Room For Zen

Distractions are the enemy of a good meditation session. The less distractions you have, the more you will be able to focus. That is why Zen monks often meditate facing a wall.

However, youdo not need to be facing a wall. You can sit comfortably wherever you like. But be aware that the more relaxing your room is and the less distractions it has, the more successful your meditation will be.

For the perfect room, take a look at my guide to creating a meditation space or meditation garden.



Now we are ready to begin Zen meditation


How To Do Zen Meditation Technique

  1. I am going to assume that you know the very basics of meditation. But if you have never meditated before, or if you are new to meditation, I’ve created a guide to the basics of meditation for you. Take a look.
  2. When you begin, you should have an idea of how long you will meditate for. And you should have done everything to make sure that you will not be distracted during that time.
  3. Set an alarm for the end of your meditation session (I’ve created a free online meditation timer for you).
  4. Find a comfortable space somewhere you can relax and where you will not be distracted.
  5. Place your zafu or zabuton in a comfortable spot. If you are choosing to face a wall you will need to place the zafu about a metre in front of the wall so that your eyes fall to the bottom of the wall when you meditate.
  6. To begin, simply relax. You will find it helpful to practice breathing meditation for just a few minutes (for example, you might like to do a quick Nine Round Breathing Meditation).
  7. Close your fist with the thumbs tucked inside the fingers, and move your hands so that the back of your hands touches your knees with the fingers up.
  8. Take a few moments to get comfortable and to adopt the right posture (see above).
  9. If you would like to show respect to Buddha, you can do gassho. This is where you adopt the Anjali Mudra and bow to show your devotion to Buddha.
  10. Adopt the cosmic mudra (“Hokkaijoin”)  and check your posture (see above).
  11. Begin meditating by focusing on your breath and particularly on your exhalation.
  12. At the end of your meditation, you may do gassho again.
  13. Sit quietly and relax for a final few moments.
  14. Now that you have learnt Zen meditation, why not continue on to the next step: Zen Walking Meditation.

Benefits of Zen Meditation

So now you know everything about the techniques. But what are the benefits of Zen meditation?

As well as the 100 ways all meditation helps us, the specific benefits of Zazen are:

  • Improved focus
  • Improved sleep quality
  • More peaceful mind with less negative thoughts
  • Improved intuition
  • Inner peace
  • Moves us towards enlightenment

Finally: Why Not Get A Zen Garden?

Have you ever seen a Zen garden? They are beautiful sand or gravel gardens that are used for meditation.

In Zen garden meditation, the meditation is the act of creating the garden.

Zen gardens are wonderfully relaxing.

Read my complete guide to Zen gardens to learn all about them.



I hope you have enjoyed this guide to Zen meditation technique. I would absolutely love to hear how you got on.

Now another question. Take a look at these inspiring Zen sayings and proverbs. And let me know. Which is your favorite?

Leave a comment.


About Paul Martin Harrison 495 Articles
Paul Harrison is a meditation teacher, author and journalist based in Hamilton, Ontario, Canada. Paul has helped thousands of people to discover their true potential. Don’t miss Paul’s inspirational and enlightening book Journey To The Buddha Within You.

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