Home — World self-care & traditional therapies — Mind

Zazen (seated Zen meditation)

A listing is not a recommendation.

Origin: Japan (with roots in Chinese Chan and India) · Tradition: A Zen Buddhist practice (done both as a religious practice and as self-care) · Mind

What it is

A practice of sitting with an organised posture, either counting the breath or letting it be natural. It is done not only as a religious rite, but also as quiet sitting for the mind.

A short introduction (not a treatment instruction)

A chair is fine. Keep the lower back upright; do not force a full lotus.
Start with a short time (5 to 15 minutes). Notice sleepiness and pain, and do not endure them unreasonably.
For a first attempt, learn the form from a teacher or a reliable introduction or course.

Symptoms or aims often mentioned with this practice

Stress or unease
Focus and thinking
Sleeplessness
Posture

Research notes (this is not a promise of effect)

B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited

Large trials unique to zazen are limited, but for meditation and mindfulness in general there is moderate evidence on symptoms of anxiety and depression (NCCIH). Do not medicalise zazen as a religious practice.

Sources

Safety notes

Long seiza or a forced sitting form can injure the knees. In people with trauma, quiet sitting can sometimes worsen how they feel.

If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.

Situations in which this is better avoided

In acute, severe psychiatric symptoms, do not carry this alone
A forced sitting form when the knee or hip is strongly limited