Zazen - Zen Buddhist Meditation


End your anxiety, depression and stress with this Japanese and Chinese meditation technique called Zazen [座禅]. The goal of zazen is to "just sit", with an open mind, without clinging to thoughts.

Zazen is the main form of Zen Buddhist meditation. Where the za [座] means to sit; The Zen [禅] refers to a state of deep and subtle meditation. Difficult to explain the zazen with words, better practice it.

The practice of zazen consists of sitting in a comfortable position, with your spine erect, for periods of up to 40 minutes, interspersed with Kinhin meditation.

Zazen – meditação zen budista

How to Make Zazen

We recommend doing zazen in a calm, clean and undisturbed place. It should not be a dark place or a very bright one. Meditation can be done alone, but in a group it can be more stimulating.


Zen Buddhist practitioners often use an image of Monjushri Bodhisattva or another image of the Buddha. One should not do this meditation tired, drunk, hungry or with a full stomach.

Zazen – meditação zen budista

Clothes must be comfortable and must not be dirty, luxurious and heavy. Place a zabuton in front of a wall and place a zafu on it (they are cushions).

Sit down, positioning the base of the column in the center of the zafu, so that half of the zafu is behind you. After crossing your legs, rest your knees firmly on the zabuton.

Observe everything around you. Let your thoughts and feelings come and go, don't try to control or eliminate them, let them go. Maintain abdominal breathing, with short breaths and long breaths. 

Zazen – meditação zen budista

During zazen, our hands are positioned forming an ellipse, which represents the cosmos in us, and we in the cosmos. With the palms facing up, we support the fingers of the left hand on the fingers of the right hand. This is called Hokkaijoin.


O Kinhin it is zazen in motion, walking. It usually lasts for ten minutes and is done in the zazen room. It serves to stimulate circulation and allow us to feel zazen again. 

In meditation you can also swing your body with your palms facing up on your knees. Swing your body from left to right, back and forth, then form hokkai-join again.

Do not focus on any object or try to control your thoughts. When you maintain correct posture and your breathing is calm, your mind will be naturally relaxed.

Much better Breathing

My friend and Sensei Roberto Pedraça has a course called Much Better Breathing which focuses a lot on meditation together with breathing and brings results 50 times better than a meditation Zazen.

While Zazen meditation is based on Buddhism, Much Better Breathing these are several scientifically proven breathing methodologies. That is, it can be practiced by anyone who is not a Buddhist.

In fact, you don't need all that ritual, worship, planning, pillows, time and posture to achieve good results with meditation and breathing. The Best Good breathing exists to simplify all of this.


The course is complete and also teaches meditation, diets, NLP, EFT and some techniques to solve the main problems of your life. I think it's worth you to take a look by clicking on the link below.

Zazen – meditação zen budista