What is zazen meditation?

Among the various forms of meditation that exist, the term zazen designates both the seated posture used in meditation and the meditative practice of Zen Buddhism. In the Zen Buddhist tradition, Zen meditation is practiced exclusively by monks in Buddhist temples known as "zendo". In the West, it can be practiced by lay meditators in "dojos" or simply by following "zazen youtube" videos. Buddha is said to have awakened in this position 2600 years ago. Other zazen practices include Japanese zazen, Deshimaru zazen and Soto zen. The practice of zazen remains more or less the same in all the different schools, with a consistent emphasis on the lotus position, breath and spiritual emptiness (the idea that phenomena and things are devoid of autonomous existence).

Typical session

Zazen is practised in sessions of around 40 minutes, interspersed with a ten-minute meditative walk called "kinhin". The meditator sits in the lotus position in a natural, upright posture, on a cushion called a "zafu". Each meditation begins and ends with a "gassho", or clasped hands greeting. During the session, the mind must concentrate on the breath and let thoughts come and go without paying any attention to them, or giving them any importance. As the mind concentrates on the breath, the posture and the body, thoughts leave as quickly as they arrive.

There are various schools of practice, including rinzai and soto, which are particularly widespread in the West.

Zazen practice

The lotus posture

The lotus or half-lotus posture is the most common form of zazen. To sit in lotus, which requires a certain degree of flexibility, place yourself in the middle of the "zafu" cushion, with your back straight and your feet resting on opposite thighs. Hands rest on knees or on top of each other, palms facing sky, wrists placed on upper thighs, thumbs touching. The half-lotus position is almost identical, except that only one foot is placed on the opposite thigh, while the other remains on the ground.

Properly installed, this position allows the body to rise towards the sky, but should not cause any pain or tension. It can also be performed seated on a chair, if required.

Breathing

Breathing is at the heart of zazen meditation , and requires correct posture. Based on a long, deep, gentle exhalation, the idea is to establish a calm, slow rhythm that allows the body to circulate blood as efficiently as possible. This keeps the body strong and the brain well oxygenated. Without forcing anything, with the mouth closed, naturally inspired air passes through the nose and is exhaled slowly and gently. Without forcing the upper body alone, the breath should descend as far as possible to involve the abdomen, near the root chakras, particularly during exhalation.

Consciousness and thoughts

The attitude of mind results from correct posture , breathing and the meditator's level of concentration. The idea is to let thoughts and mental images come and go like clouds, without giving them any importance or judgment. This control, or rather cessation of all mental activity, is the aim of zazen.

Objectives and philosophy of zazen

The aim of zazen meditation is close to that of Buddhist philosophy. By entering into a form of emptiness of mind, the individual ceases all ego movement and personal desire, unifying his or her being and merging into the greater whole. Indeed, Buddhism considers all living beings to have no existence of their own or specific nature. All beings are interdependent in order to exist, and are members of the same universal nature. The aim behind the practice of zazen meditation , or zazen yoga, is to annihilate all personal will and ego desire and merge with the universe. Find out more about the limits and dangers of oriental meditation and yoga.