12 Types of Meditation Series: Zen Meditation

12 Types of Meditation Series: Zen Meditation

Zen meditation is based on the teachings of Siddhartha Gautama, the Buddha himself. Buddhism originated in India around 500 BCE and spread to China around 400 BCE. Eventually, in the 12th century, Buddhism traveled to Japan and evolved into Zen Buddhism.

After that, two main schools emerged: Rinzai and Soto.

1.    Rinzai Zen: This school incorporated the use of Zen Koans. A Koan is a question or statement that is meant to help the practitioner find deep insight. Koans are similar to riddles, except they are not meant to be solved. They are meant to help one find enlightenment.

Some famous Zen Koans are:

“What is the sound of one hand clapping?”

“Two monks were arguing about a flag. One said, ‘The flag is moving.’ The other said, ‘The wind is moving.’ A Zen master, passing by, said, ‘Not the wind, not the flag; mind is moving.’”

“A young monk asked his teacher, ‘How can I find the true path?’ The teacher said, ‘Just walk; the path will appear.’”

“A professor visited a Zen master to learn about Zen. The master served tea, filling the professor’s cup to the brim and then continued pouring. The professor watched the overflowing cup until he could no longer restrain himself. ‘It’s full! No more will go in!’ ‘Like this cup,’ the master said, ‘you are full of your own opinions. How can I teach you Zen unless you first empty your cup?’”

2.    Soto Zen: emphasizes “just sitting” without any specific focus. In Soto Zen, it is more important to maintain awareness of the present moment.

Overall, the main difference between Rinzai Zen and Soto Zen is that, in Rinzai Zen, one concentrates on a Koan, a riddle. In contrast, in Soto Zen, one doesn’t concentrate on any one thing. They just stay open to all the feelings, thoughts, emotions, and sensations each moment has to offer. The long-form, guided Zen Meditation sessions I conduct in my meditation classes use both elements: the Koan and open awareness.

Zen Meditation is also called “Zazen.” One element that sets Zen Meditation apart from other forms of meditation is the importance of posture. In Zen meditation, how you sit is very important.

The sitting posture is crucial in achieving a focused and tranquil mind. In Zen, the body and mind are seen as one. They are connected. The body influences the mind and the mind influences the body. Therefore, physical posture directly influences mental states by promoting stability and alertness.

The traditional zazen posture is typically in the lotus or half-lotus position. A straight spine allows energy to flow freely in our bodies. Sitting straight up prevents one from becoming drowsy or sleepy while meditating. Sitting with proper posture also facilitates deep, natural breathing, which calms the mind.

Hands are usually placed in the “Cosmic Mudra position.” In this posture, the right hand rests in the left hand, with the thumbs lightly touching. This hand positioning helps center the practitioner’s focus and maintain a sense of grounding.

By sitting perfectly still, Zazen helps build discipline and patience, essential qualities in Zen practice. The discomfort that may arise teaches practitioners to observe sensations and thoughts without attachment, allowing them to pass on their own. Additionally, when distracted, practitioners can return to the posture to train themselves to remain present and mindful. In this way, Zen Meditation makes one tougher and mentally stronger.

The basic structure of a guided Zen Meditation could be as follows:

Step 1: Posture

As stated above, the sitting posture is a critical part of Zen Meditation. In Zazen, getting ready is not simply a matter of sitting down. Care should be taken to find the best physical position. For many Zazen practitioners, sitting in the same position, every single day, for long periods of time is normal and not considered extreme. After all, Zazen is a practice of discipline and focus. Therefore, the initial physical setup should not be overlooked.

Step 2: Close your eyes and focus on your breathing

Focusing on the breath in meditation helps calm the mind for several reasons:

1.    Anchor to the Present: The breath is constant and natural. It’s always available in the present moment. By concentrating on it, we anchor ourselves in the here and now, letting go of past worries or future anxieties.

2.    Simplification of Focus: Observing the breath is simple. Because it is simple, it helps slow down our mental activity. By focusing on a single, simple activity, we minimize the tendency of the mind to wander and become overwhelmed by thoughts.

3.    Regulation of the Nervous System: Conscious breathing, particularly deep and slow breathing, activates the body's rest and relaxation response. This helps lower heart rate, reduce blood pressure, and calm the body.

4.    Distraction from Thoughts: Concentrating on the breath provides a gentle distraction from intrusive thoughts. By continually returning attention to breathing, we train the mind to let go of distractions and return to the meditation.

Step 3: Open Awareness

Practice Open Awareness by engaging in the present moment. This practice involves experiencing each moment as it comes, without thinking about the past or the future.

We spend much of our waking life unaware of the present moment. We might be grocery shopping while our mind is absently thinking about swimming. Later, we might be swimming while absently thinking about cooking dinner. Zen Meditation offers relief from those distractions.

Through meditation, we learn that there are many thoughts, feelings, and sensations available at any given moment. This practice encourages a deep connection with the present, free from the influence of past regrets or future anxieties. It helps one cultivate a sense of clarity and calm. Furthermore, it fosters a deeper understanding of ourselves.

Step 4: Introduce a Zen Koan to contemplate

At this point, if one is lucky enough to have a trained meditation teacher or guide, a Zen Koan can be introduced for the mind to contemplate. One should remember that the point is not to solve the riddle. The point is to think about it. Many Zen Koans are confusing and are meant to be so. If the practitioner feels anxiety about answering the Koan’s questions, then it could have the opposite effect of what it was meant to have.

Step 5: Return back

Coming back from Zazen should be gentle. One can consciously bring their focus back to their breath and body. Then, once the eyes are open, it’s best to appreciate the calmness created by the meditation with gratitude.

In conclusion, Zen meditation, rooted in the teachings of the Buddha, has evolved over centuries. It is unique in that it began in India, and then traveled to China before being brought to Japan, where it developed into Zen Buddhism. Practitioners can explore the wisdom of Zen Koans in the Rinzai school of Zazen or enjoy the many benefits of open awareness from the Soto school.

The practice emphasizes the importance of posture, arguably, more than any other form of meditation. As a result, it is one of the meditation styles that makes the practitioner stronger, both physically and mentally. Zen meditation, therefore, is not just a practice but a way of being, offering a path to mental resilience and inner peace.

Burak Uzun is an award-winning writer and a meditation teacher.

Burak Uzun also co-wrote a feature film called Team Marco, which was featured in over fifty film festivals around the globe and was distributed by Samuel Goldwyn Films.

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