Zen meditation, or zazen, is a traditional Japanese practice that helps you find balance in your mind and body.
What is Zazen?: A Japanese Tradition to Face Yourself and Find Inner Harmony
Zazen is a form of spiritual training in Zen Buddhism where you sit in a specific posture to unify your mind. It’s not just a simple meditation; by practicing a specific way of sitting, breathing, and focusing your mind, you can confront your inner self and seek peace and clarity. In our busy modern world, this ancient practice is gaining global attention as a wellness experience that helps you regain mind-body harmony and re-examine yourself.
Basic Posture and Breathing
When practicing zazen, the most common sitting postures are the full lotus (kekkafuza), where you interlock both feet, or the half lotus (hanka-fuza), where you interlock one foot.
It’s also possible to do it while sitting on a chair. You should straighten your back, tilt your pelvis forward, and form a Zen hand mudra (hokkai-join) with your hands. To do this, place your right palm on top of your left palm, with both palms facing up, and lightly touch the tips of your thumbs together to form a beautiful oval shape. The breathing is based on abdominal breathing, which you should do slowly and deeply, focusing your attention on the natural flow
of your breath. This will calm your mind and enhance your concentration.
The Appeal of a Zazen Journey
As a form of wellness tourism, a zazen journey offers a valuable opportunity to get away from your daily routine, rest your mind and body in a special environment, and gain new vitality. By immersing yourself in zazen in the unique setting of Japan’s rich nature and historic temples, you’ll be free from the stress accumulated from city life and regain a sense of inner peace.
Experiencing Zazen at Historic Temples
There are many Zen temples across Japan that welcome visitors for zazen experiences.
These temples are surrounded by centuries-old buildings and beautiful gardens, and their quiet and solemn atmosphere helps calm your mind and enhance your spiritual focus.
A temple zazen experience is not just about sitting; it’s a comprehensive wellness experience that allows you to deeply connect with Japanese spiritual culture through guidance from a monk, vegetarian Buddhist cuisine (shojin-ryori), and related activities like shakyo (sutra copying) and strolling through the gardens.
Experiencing Zazen in Nature
Some facilities in places with abundant nature, such as in the mountains or along the coast, also offer zazen experiences. Practicing zazen while listening to the sounds of nature, like the chirping of birds, the murmuring of a river, or the sound of waves, will sharpen your senses and encourage a sense of oneness with nature. Zazen in this kind of environment will boost your mind and body’s vitality and bring you deep peace.
The Benefits of Zazen: Various Effects to Balance Your Mind and Body
It has been scientifically proven that the practice of zazen brings many positive effects to your mind and body. Let’s explore the specific benefits of this wellness experience for balancing your mind and body.
Stress Reduction and Mental Stability
Through deep breathing and concentration, zazen tends to activate your parasympathetic nervous system, which stabilizes your heart rate and blood pressure. This suppresses the secretion of stress hormones and eases mental tension. The continuous practice of zazen will increase your ability to cope with daily stress and help you maintain a sense of calm.
Improved Concentration and Productivity
The practice of focusing on your breath and posture during zazen improves your concentration. The ability to focus on one thing without being distracted by random thoughts, which you gain through zazen, also contributes to increased productivity in your work and studies. Practicing zazen will train you to organize your thoughts and focus your attention on what is truly important.
Deeper Self-Awareness
Zazen provides an opportunity to objectively observe your own emotions and thoughts. This deepens your understanding of your inner self and makes it easier to recognize your behavioral patterns and emotional shifts. This deeper self-awareness leads to better self-management and decision-making.
Improved Sleep Quality
The relaxing and stress-reducing effects of zazen also lead to improved sleep quality for those who practice it. When your mind and body become deeply calm through zazen, your sleep quality may improve, giving you a better night’s rest.
Effects on Physical Health
Deep abdominal breathing promotes the activity of your internal organs and improves blood circulation. Additionally, sitting with a correct posture can help correct misalignments in your body and is expected to be effective in easing stiff shoulders and back pain.
Deepen Your Wellness Experience with Zen Meditation in Japan
Japan has many places that offer zazen experiences to suit various needs, from beginners to advanced practitioners. Here, from the perspective of wellness tourism, we introduce some specific experiences and famous locations.
Beginner-Friendly Experiences: Easily Connect with Japanese Spiritual Culture
Many temples offer beginner-friendly zazen sessions that last for a few hours. In these sessions, a monk will provide detailed instructions on the basic sitting posture, breathing techniques, and Zen etiquette. You can feel the atmosphere of Zen and experience a sense of tranquility in a short amount of time.
Kenchō-ji Temple, Kamakura (Kanagawa Prefecture)
Known as Japan’s first Zen temple, it regularly holds zazen sessions for beginners. You can have an authentic
Zen experience in a historic building.
Myōshin-ji Temple, Kyoto (Kyoto Prefecture)
This temple has many smaller sub-temples within its vast grounds, each offering its own zazen program, allowing
you to experience the profound depth of Zen culture.
Overnight Stays: Deeply Refresh Your Mind and Body
For those who want to experience zazen more deeply, overnight programs at temples or specialized facilities are a great choice. By staying for a few days to a week, you can experience the daily life of Zen, which includes not only zazen but also shojin-ryori, samu (temple work), and sutra chanting. This will help you balance your mind and body more deeply and encourage inner transformation.
Eihei-ji Temple (Fukui Prefecture)
As the head temple of the Sōtō school of Zen, it allows the public to experience its spiritual training. Living an authentic, albeit strict, Zen life provides a valuable opportunity to re-examine yourself.
Mount Koya (Wakayama Prefecture)
Famous as the center of Shingon Esoteric Buddhism, which was brought from China to Japan by Kūkai, Mount Koya has many shukubo (temple lodging facilities) that offer experiences like zazen, shakyo, and shojin-ryori. You can seek inner peace amidst the mystical atmosphere of the historic temples.
Find Inner Peace and Vitality through a Zazen Journey
Zazen is an effective traditional Japanese wellness experience that supports your mind-body health and promotes personal growth. A zazen journey, which is intertwined with Japan’s rich culture, is one of the most effective ways to regain the inner peace and vitality that modern people seek. Why not embark on a fulfilling journey to balance your mind and body through zazen and reconnect with your true self?
