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Zazen (seated Zen meditation)
本条正文为英语。其他语言的翻译尚在准备中。
收录并不等于推荐。
由来: Japan (with roots in Chinese Chan and India) · 系统: A Zen Buddhist practice (done both as a religious practice and as self-care) · 心灵
这是什么
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.
简短入门（不是治疗指示）
- 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.
常与此项一起提到的不适或目的
- 紧张或不安
- 专注与思考
- 失眠
- 姿势
相关症状的视频
调查笔记（并不承诺效果）
B：有随机对照试验或系统综述，但记述较有限、对象较窄，或研究质量有限
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.
出处
- NCCIH: Meditation and Mindfulness: Effectiveness and Safety
- NCCIH: Mind and Body Approaches for Stress and Anxiety: What the Science Says
注意
Long seiza or a forced sitting form can injure the knees. In people with trauma, quiet sitting can sometimes worsen how they feel.
如有不安，或有基础疾病、妊娠、正在用药，请咨询具备资格的专业人员。
不宜进行的情况
- In acute, severe psychiatric symptoms, do not carry this alone
- A forced sitting form when the knee or hip is strongly limited