How to Meditate for Beginners: A Zazen-Informed Guide

Zazen looks simple; the key is a repeatable setup. This guide covers posture, breath, gaze, and hand position (cosmic mudra) and lays out a 10–15 minute starter plan. It aligns naturally with yoga practice and typical session formats.

Basic form

• Posture: slight anterior pelvic tilt; sit bones grounded; crown rising. Relax the shoulders; don’t puff the chest.
• Hands: cosmic mudra (left hand on right, thumbs lightly touching).
• Gaze: half-open; rest eyes on the floor about 5 feet away.
• Breath: nasal, natural. Start with counting breath from 1 to 10 and back.

Starter plan (10 minutes × 3 weeks)

1. Days 1–7: 5–10 minutes of counting breath. Notice thoughts, return to the count.
2. Days 8–14: 10–12 minutes; lengthen the exhale slightly.
3. Days 15–21: 12–15 minutes; don’t fight thoughts—observe the in/out gently.
   Use a soft bell timer. A cushion helps the pelvis stand upright.

Common issues and fixes

• Knee or back pain: switch to seiza or chair meditation. Pain teaches alignment.
• Sleepiness: practice in the morning, lengthen the spine, let light in.
• Endless thoughts: you’re training “notice and return,” not “never think.”
• No progress: keep the form—posture, breath, gaze—and let daily life reflect the effects.

FAQs

• How long is ideal? → 10 minutes is enough for beginners. Consistency beats duration.
• Morning or night? → Mornings stick better; use short evening sits as a sleep ritual.

Internal links and CTAs

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• Related: /en/column/yoga/beginner-yoga, /en/column/yoga/pranayama-basics
• Tours, sessions, consult: /en/consultation

Disclaimer: Educational content only; consult a clinician for pain or medical conditions.