Zen meditation, known as zazen (seated meditation), is the core practice of Zen Buddhism, emphasizing direct experience and self-awareness over intellectual study. Originating in 7th-century China and later spreading to Japan, zazen focuses on maintaining a stable posture, regulating breath, and cultivating a state of alert stillness to observe thoughts without attachment. Unlike other meditation forms that prioritize relaxation or visualization, Zen meditation aims to uncover innate mental clarity and insight into one’s true nature ^[1][5]. The practice is accessible to beginners yet profound enough for lifelong exploration, with techniques ranging from breath observation to "just sitting" (shikantaza).

Key findings from the sources:

• Zazen involves specific postures (e.g., Full Lotus, Burmese, Seiza) and hand positions like the cosmic mudra to stabilize the body and mind ^[1][4].
• Techniques include breath counting for beginners, silent awareness (shikantaza), and intensive group retreats (sesshin) ^[2][6].
• Benefits span stress reduction, improved focus, emotional regulation, and deeper self-understanding, supported by research on brain function ^[7][8].
• Zen meditation differs from other practices by integrating posture, breath, and non-judgmental awareness without reliance on external objects or goals ^[10].

Zen Meditation Technique: Practice and Principles

Core Techniques and Postures

Zazen begins with establishing a stable physical foundation, as posture directly influences mental clarity. The most common positions include the Full Lotus (cross-legged with feet resting on opposite thighs), Half Lotus (one foot on the opposite thigh), Burmese (legs crossed with both feet on the floor), Seiza (kneeling with a cushion), and Chair (sitting upright with feet flat) ^[1][4]. The spine must remain straight but relaxed, with the chin slightly tucked to align the neck and head. Hands rest in the cosmic mudra: right hand cupped under the left, thumbs lightly touching to form an oval, creating a sense of wholeness ^[1][9].

Breathing is natural and unforced, typically through the nose, with attention anchored to the exhalation or the rise and fall of the abdomen. Beginners often use breath counting (counting exhalations from 1 to 10, then repeating) to anchor focus, while advanced practitioners may shift to shikantaza ("just sitting"), observing thoughts and sensations without engagement ^[2][4]. The eyes remain semi-open, gazing downward at a 45-degree angle to maintain alertness without distraction ^[7].

• Posture requirements:
• Spine upright, "as if supporting the sky" to encourage energy flow ^[1].
• Shoulders relaxed, ears aligned with shoulders, and tongue resting against the upper palate ^[4].
• Knees grounded (if seated on floor) to create a stable base ^[8].
• Breath techniques:
• Focus on the hara (lower abdomen) to deepen breath awareness ^[5].
• Avoid controlling breath; let it find its natural rhythm ^[9].
• Mental approach:
• Thoughts are acknowledged but not pursued; the mind is likened to a "mirror reflecting without grasping" ^[6].
• Koans (paradoxical riddles) may be used in Rinzai Zen to provoke insight, though Sōtō Zen emphasizes shikantaza ^[6].

Philosophy and Distinctive Features

Zen meditation is not merely a relaxation tool but a path to self-realization and enlightenment (satori), rooted in the principle of "direct transmission beyond scriptures" ^[5]. Unlike mindfulness meditation, which often focuses on present-moment awareness, or Transcendental Meditation, which uses mantras, zazen emphasizes non-duality—the dissolution of subject-object separation. Practitioners sit "as a mountain," embodying stillness without striving for a particular state ^[10].

The practice is paradoxical: it requires effort (e.g., maintaining posture) yet demands non-attachment to results. As described in ^[10], "Zazen is the posture in which a human being does nothing for the sake of a human being," transcending ego to reveal Buddha-nature. This aligns with Dogen Zenji’s teaching that zazen is "not a means to an end but the actualization of enlightenment itself" ^[10].

• Key philosophical distinctions:
• No reliance on scriptures: Zen prioritizes direct experience over doctrinal study ^[5].
• Non-goal orientation: Unlike techniques aiming for relaxation, zazen is practiced "without gaining ideas" ^[6].
• Integration of body and mind: Posture and breath are not preparatory but central to the practice ^[10].
• Scientific and practical benefits:
• Research links Zen meditation to improved attention regulation, stress resilience, and creativity by accessing unconscious processes ^[7].
• Studies show it enhances autonomic nervous system function, aiding mood regulation ^[7].
• Practitioners report greater emotional equilibrium and compassion through regular sitting ^[2].