Zen Meditation
Zen meditation, often called zazen, is a practice of sitting, breathing and direct awareness. It is simple in form but deep in practice. The meditator sits upright, returns to the breath or open awareness, and allows thoughts to come and go without being pulled into them.
To begin, sit on a cushion or chair. Keep the spine upright and the body stable. Rest the hands comfortably. Let the eyes be softly open or partly lowered if that suits you. Zen practice often values alertness, so the posture should feel awake rather than sleepy.
Bring attention to the breath. Some people count breaths from one to ten and then begin again. Others simply sit and observe. If you count, count one on the inhale, two on the exhale, and continue gently. When the mind wanders, start again at one. Starting again is not a mistake; it is the training.
Zen meditation does not require dramatic visualisation. It invites the practitioner to meet the present moment directly. A sound is heard. A thought arises. A sensation appears in the body. Instead of immediately reacting, the meditator observes. This can reveal how quickly the mind creates stories, judgments and expectations.
Over time, zazen may help a person become less controlled by mental noise. Daily tasks can become part of practice: washing a cup, walking, listening, breathing before speaking. The ordinary moment becomes a place to wake up.
For beginners, start with five minutes. Sit regularly. Avoid turning the practice into a competition. The aim is not to become a perfect meditator, but to return again and again to simple awareness.
Zen meditation is quiet, direct and practical. Sit, breathe, notice, return. In that simplicity, many people discover steadiness, clarity and a peaceful respect for the present moment.