Zazen, literally "sitting meditation" in Japanese, is the central practice of Zen Buddhism. Rather than a technique aimed at achieving a particular state or outcome, zazen is understood within the Zen tradition as the direct expression of Buddha-nature itself—practice and realization are not separate. This morning practice session at Upaya Zen Center, a residential Buddhist contemplative community in Santa Fe, New Mexico, represents one of the oldest continuous forms of meditation in the Buddhist tradition, maintained and refined across centuries of East Asian Zen monasteries.
What Is Zazen and Why Practice It?
Zazen is fundamentally simple: you sit upright, either on a cushion (zafu) or bench (seiza), facing a wall, and return your attention to the breath and bodily sensations as they arise. Yet this simplicity contains profound depth. In the Zen tradition, zazen is not meditation for something—enlightenment, peace, or healing—but rather the direct manifestation of awakened mind itself. When you sit in zazen, you are already expressing your Buddha-nature, whether or not the thinking mind recognizes this.
The practice emerged from the teachings of Bodhidharma, the legendary founder of Zen Buddhism who is said to have brought Buddhism from India to China around the 6th century. Over time, Zen masters refined the approach into a direct, stripped-down methodology that emphasizes sitting practice (zazen) and the investigation of koans (paradoxical questions). Unlike some meditation traditions that cultivate specific mental states, zazen asks practitioners to sit with what is, without adding anything.
How to Approach Morning Practice Sessions
Morning practice at a Zen center like Upaya typically begins before dawn, when the mind is fresh and the environment is quiet. Practitioners gather in the zendo (meditation hall), sit in rows facing the wall, and maintain silence throughout. The practice session usually lasts 25-50 minutes per sit, with walking meditation (kinhin) in between periods of sitting.
The physical posture matters in zazen. Sit upright with your spine aligned, shoulders relaxed, and hands positioned in a mudra (symbolic hand gesture)—most commonly the cosmic mudra, where the left hand rests on the right palm, thumbs lightly touching. The eyes remain open, gazing downward at approximately a 45-degree angle. This posture keeps the body alert and prevents the mind from drifting into sleep or fantasy.
Your attention returns naturally to the breath: breathing in and breathing out. You are not trying to control the breath or deepen it; simply notice it as it occurs. When the mind wanders—which it will—you gently return attention to breathing and body. This is not a failure; returning is the practice itself.
Understanding Shikantaza (Just Sitting)
A core concept in Zen zazen is shikantaza, often translated as "just sitting" or "whole-hearted sitting." In shikantaza, there is no object of focus, no mantra, no visualization. You are simply present with what arises: breath, sensation, sound, thought. If a thought appears, you do not push it away or follow it; you allow it to pass like a cloud moving across the sky. This form of open awareness is considered the highest expression of zazen in many Zen schools.
Shikantaza requires a fundamental trust that your sitting is already complete and perfect. You are not trying to become someone else or reach a different state. The struggle itself—the sense that something is wrong that must be fixed—is what prevents the realization that nothing was ever lacking.
Why Zen Centers Offer Daily Practice
Upaya and other residential Zen centers offer daily zazen sessions because consistency and community support the deepening of practice. Sitting alone at home is valuable, but sitting in a room with others creates a collective field of attention that can deepen individual practice. Additionally, the structure of a Zen center—the vows of silence, the guidance of experienced teachers, the rhythm of bells marking the beginning and end of periods—all support the conditions for genuine practice.
Morning practice holds particular significance in Buddhist monasticism. The early hours, before ordinary activities begin, are considered optimal for meditation because the mind is fresh and the external world is quiet. Many practitioners report that morning zazen establishes a foundation of calm and clarity that carries through the day.
The Role of Dharma Teaching and Community
While zazen is the heart of Zen practice, most Zen centers, including Upaya, also offer weekly Dharma talks—teachings on Buddhist philosophy, psychology, ethics, and the lived experience of practice. These talks provide context and encouragement, helping practitioners understand their own experiences and deepen their commitment. At Upaya, the community also engages in Buddhist art study, contemplative science, and social engagement, reflecting a view that meditation practice naturally flows into compassionate action in the world.
The practice of dana (generosity) is also woven into Zen community life. Practitioners support the center through donations, recognizing that teaching and practice are gifts offered freely, sustained by the generosity of practitioners and supporters. This creates a reciprocal relationship: the center offers the conditions for practice, and practitioners sustain the center through their giving.
Beginning Your Own Zazen Practice
If you are interested in zazen, you do not need to attend a Zen center immediately. You can begin at home with a quiet space, a meditation cushion or bench, and a commitment to sit for even 20 minutes daily. Find a comfortable upright posture, face a wall to minimize distractions, and simply sit with your breath. When your mind wanders—when you find yourself lost in thought—gently return to breath and body without judgment.
For those who wish to deepen practice with support and community, many Zen centers offer introductory sessions and newcomer workshops. Some, like Upaya, now offer online zazen via Zoom, making the practice accessible even if you cannot travel to a physical location. Whether you practice alone or in community, the invitation is the same: sit upright, face the wall, and return home to what you have always been.
Where to Go From Here
If morning zazen practice resonates with you, consider visiting a local Zen center or exploring online options like Upaya's daily Zoom sessions. Many centers offer a free introductory period or guest practice. Read foundational texts such as the Shobogenzo by Dogen Zenji, the 13th-century Japanese Zen master who emphasized the non-duality of practice and enlightenment. Sit regularly, even if just 20 minutes each morning, and allow the practice to unfold at its own pace. Contact Upaya at www.upaya.org to learn about their residential programs, online practice opportunities, and Dharma talks, or seek out a Zen community near you.
