What is zazen: seated meditation in Zen Buddhism?

Zazen is the Japanese term for seated meditation in Zen Buddhism. More than sitting still, it trains attention to the breath, body and mind as they are, without turning away from thoughts or sensations. In Soto Zen, shikantaza, or just sitting, is a central expression of this practice.

Zazen is not designed to suppress imagination. It is a way to notice experiences arising and passing, return when attention wanders, and cultivate steadiness. That simple discipline reflects Buddhist teachings on impermanence, dukkha, often translated as suffering or unsatisfactoriness, and freedom from clinging.

For Australian beginners, no special uniform or expensive setup is required. A firm chair, meditation cushion or floor can work, and a short daily session is more useful than an occasional heroic attempt. Understanding the essentials makes practice accessible, ethical and sustainable.

The meaning behind the sitting

The word zazen combines characters for sitting and meditation. The practice grew from Buddhist meditation lineages in India and China before becoming strongly associated with Japanese Zen. Its setting is usually simple, yet its purpose is profound: to reveal the workings of mind rather than create a special state apart from life.

The method differs by school and teacher, but the central instruction is often to sit upright, settle the breath and observe what occurs. Shikantaza, present in many Soto teachings, does not require counting or a koan; it places steady awareness at the centre. Rinzai teachers commonly place zazen alongside koan practice and dokusan, a teacher interview.

For a wider foundation, readers can explore The Buddha Center, which offers teachings, sutras, podcasts and videos about Buddhist philosophy, nonviolence and the nature of existence.

Posture, breath and the cushion

Good zazen begins with an alert but unforced posture. Keep the spine reasonably upright, relax the shoulders and jaw, and choose a position you can hold without strain. Closed eyes or a soft downward gaze are both used. The hands may rest in a simple mudra, a traditional hand position, but physical details matter less than willingness and sustained attention.

The breath is usually observed rather than deliberately manipulated. Feel its movement in the nostrils, abdomen or chest, then let it continue naturally. In a Melbourne flat with limited floor space, a straight-backed dining chair is entirely respectable. If the knees, back or hands become painful, adjust rather than perform endurance.

Training the mind without forcing it

At first, the mind will plan, remember and resist. That is not evidence that meditation has failed. Each time you recognise a thought and return to the breath, you are practising the return itself. Counting exhalations from one to ten can provide a simple handhold; when a number is missed, begin again with patience rather than criticism.

This repeated return develops mindfulness, concentration and equanimity. Zazen asks for non-striving, not blankness, and it does not promise that every sitting feels peaceful. Ethical framing also matters in religious life. The explanation of taqiyya in Shia law concerns a particular concept of concealment in Shia jurisprudence. Although its doctrine differs from Zen, examining it can prompt careful thought about intention, honesty and the limits of personal discipline.

Zazen within everyday Australian life

Meditation does not need to be hidden away in a retreat, but zazen remains a religious practice rooted in Buddhist teachings. Many Australians encounter it through workplace wellbeing programmes, apps, local yoga studios and neighbourhood community centres before joining a formal sangha, or community of practitioners. The Australian wellness market favours convenient, evidence-linked options, while traditional Buddhist teachings also circulate through teachers, online communities and small groups.

In Sydney, Melbourne, Brisbane and Perth, commuters can use a train journey or lunch break as a container for practice, while regional practitioners rely on online sessions because travel to a teacher may be difficult. Local speech can keep the tone grounded: if the posture becomes uncomfortable, there is “no worries” in changing it. A reliable ten-minute sit at home can support the same awareness that a longer retreat would seek to cultivate.

Community, teaching and service

Solo practice is supported by the wider Buddhist community. A sangha offers mutual encouragement, opportunities to hear teachings, and ways to ask questions about lineage, ethics and daily obstacles. The Buddha Center’s online collection can complement that local connection, while its children’s stories and activities give families another way to introduce Buddhist concepts to younger people. These resources can support discussion of nonviolence, compassion and service as well as formal sitting.

Service and education extend beyond formal sitting. The Diocese of Antipolo guide on Catholic school partnerships describes how a faith community supports schools. It is an overseas example rather than an Australian one, but its attention to community, values and sustained relationships can prompt local Buddhist groups to consider how they welcome families and young people.

Digital practice and the virtual sangha

Online teachings make zazen accessible across distances and schedules. Recorded talks, meditation guides and short videos can support a daily routine, while live sessions allow questions and communal accountability. For Australian practitioners outside major cities, this can mean access to teachers without an interstate trip.

The Buddha Center also maintains a Second Life presence with guides, events, teachers, staff and a sangha community. Its Second Life temple guide explains how to organise a virtual space for group practice. The format suits people who value ceremony, shared silence or face-to-face conversation in a mediated environment, although the same attentive sitting can begin without an avatar at all.

Begin with a rhythm you can keep

Before choosing, notice what supports concentration. Zazen is broad and direct, breath meditation offers an accessible anchor, loving-kindness shifts attention towards relationship, and walking meditation keeps the body in motion. Spend several sessions with one approach rather than switching whenever sitting feels dull. A stable chair, a set start time and a simple ten-minute count can carry a beginner a long way.

Approach	Main emphasis	Typical guidance	A practical beginning
Zazen	Open awareness of body and mind	Sit upright, observe and return	Count ten breaths, then continue without counting
Breath meditation	Steady attention on breathing	Follow or count the breath	Count exhalations from one to ten
Loving-kindness	Goodwill and compassion	Repeat phrases and cultivate connection	Pair the phrases with a steady breath
Walking meditation	Awareness through movement	Walk slowly and attend to each step	Walk a short, familiar route

Begin today with a clear intention: choose a comfortable position, settle the breath, count ten exhalations, and return to the count whenever the mind strays. After the count, open your eyes slowly and notice the room, the body and the next part of your day. Make this small practice part of your routine, then explore the teachings and community resources that can support a sustained path.