Zen Meditation Techniques
Zazen is taught differently across Sōtō, Rinzai and other Zen communities; this page claims no lineage authority.
This educational practice does not diagnose, treat or guarantee an outcome. Stop when needed and seek qualified support where appropriate.
Origin and scope
Zazen is taught differently across Sōtō, Rinzai and other Zen communities; this page claims no lineage authority.
Posture and setup
Choose a physically sustainable position, keep choice available and begin with a modest duration.
Step 1
Choose a chair, bench or cushion that supports the spine.
Step 2
Rest the hands and soften the shoulders and jaw.
Step 3
Keep the eyes gently open with an unfixed downward gaze.
Step 4
Return to posture and presence without suppressing thought.
Step 5
Bow or pause at the end, then stand with care.
Obstacles and safety
Pain, dissociation and agitation are signals to adjust, stop or ask for guidance, not tests of worthiness.
Next practice
Repeat briefly, note what actually occurred, and seek an appropriately qualified teacher when questions exceed this introduction.
Return to the practice library