zen meditation zazen

Zen Meditation (Zazen)

Practice seated meditation with an emphasis on posture and breathing, allowing thoughts to arise and pass without judgment.


Achieve inner calm and mental clarity.


Feeling stressed, permanently nervous, and struggling to find mental balance.

  • Stressful work environment 🤯
  • Juggling multiple responsibilities
  • Constantly racing thoughts
  • Lack of focus and concentration


Zen Meditation (Zazen) is a mindfulness practice that helps quiet the mind and achieve inner peace. 

In a nutshell:

  1. Find a quiet space and sit on a cushion or chair.
  2. Maintain an upright posture with your hands in a “cosmic mudra.”
  3. Gaze softly at a point on the floor about three feet in front of you.
  4. Focus on your breath, counting each inhale and exhale.
  5. Whenever your mind starts to wander, bring it back to the breath.

My Take

Several years ago, I tried out Zen Meditation (Zazen) as one of my first experiences with meditation. I consider it an excellent technique to clear your mind and to get quiet.

And it’s really interesting to try it out: It additionally feels like there is serious mental growth involved once you manage to just sit there and do nothing ☝️

But it’s not an easy one. It requires a lot of practice and consistency for most people to get good at it.

What I like about it: gazing at a certain point is supportive – you “have something to do” other than just focusing on breathing.

Now that I’ve revisited it for this summary, I’m thinking of practicing Zazen more in the future. I might even start right after finishing this text… hmmm 🙂


  • Reduces stress and nervousness
  • Enhances focus and mental clarity
  • Accessible for beginners
  • Can be practiced almost anywhere, anytime


  • Takes time and patience to see significant results
  • May be challenging for those with physical limitations


During my Zazen practice, I remember to found these insights particularly helpful:

  • Cushion height: I experimented with different cushion heights until I found the perfect one for my posture and comfort. I still use that cushion for loads of other practices. So, it’s a good investment 👍
  • Mantra: When struggling with focus, I used a simple mantra like “just breathe” to help anchor my attention.
  • Counting: I typically count up to ten and then return to zero. Each single inhale or exhale counts.
  • Timer: I set a timer to help me stay consistent with my meditation length without checking the clock. Otherwise, you get distracted by thinking about when to stop. You can use a simple meditation timer app for this purpose. I like the “gong” sound as the finishing signal.
  • Gazing point: I needed to find the right spot to gaze at. I chose a neutral, uninteresting zone on the floor about three feet in front of me. This approach helped me maintain focus without getting distracted by any objects or patterns in my field of vision.

So, I hope this helps you to get started … 👋