What If I Get Bored During Zazen? A Beginner’s Guide to Facing Restlessness

Zazen—seated Zen meditation—is often described as a path to deep peace and clarity. But for many beginners, an honest question arises: What if I get bored during Zazen?
If you’ve ever found yourself watching the clock, counting breaths in frustration, or wondering when the session will end, you’re not alone. Boredom is one of the most common challenges in meditation—and one of the most revealing.

In this post, we’ll explore why we get bored during Zazen, what it really means, and how to work with it skillfully.

Understanding Boredom in Zazen

When we sit in stillness with no distractions, our mind begins to protest. We’re used to being entertained, stimulated, or busy. So when those options are taken away, boredom surfaces as a form of resistance.

But in Zen, boredom is not something to avoid—it’s something to observe.

“When we feel bored, we are actually meeting ourselves without filters for the first time.”

Boredom often signals that we’re touching the edges of our comfort zone. Instead of seeing it as failure, we can treat it as a doorway to deeper awareness.

What to Do When You Get Bored During Zazen

1. Notice It Without Judgment

The moment you catch yourself thinking, “I’m bored,” label it gently: “Thinking… boredom.” Then return to your breath or posture. You don’t need to suppress boredom—just don’t feed it.

2. Stay With the Sensation

What does boredom feel like in your body? Is there restlessness, tension, or heaviness? Bring your attention to these physical sensations. When you focus on the direct experience, boredom becomes something to explore—not escape.

3. Avoid Chasing Excitement

You might be tempted to seek more “exciting” meditation methods. But Zen practice emphasizes “just sitting” (shikantaza)—not trying to feel a certain way. It’s about being with what is, even if that’s boredom.

4. Shorten the Session (At First)

If you’re new to Zazen, start with manageable time frames—5 or 10 minutes. Over time, you can extend your sessions. Like building a muscle, attention grows with consistency, not intensity.

5. Remember: Boredom Will Pass

All states in meditation are impermanent. One moment you may be bored, the next moment deeply calm. Stay with the practice, and you’ll discover that boredom is just another cloud passing through the sky of your mind.

What Zazen Teaches Us About Boredom

In daily life, we’re trained to escape boredom with phones, noise, or tasks. But Zazen turns that on its head. It teaches us that boredom is not the enemy—it’s the beginning of seeing clearly.

By staying present even when the experience feels dull or uncomfortable, you cultivate:

• Patience

• Emotional resilience

• Freedom from constant stimulation

And perhaps most importantly, you begin to discover the subtle richness of the present moment—a richness that boredom once masked.

Final Thought: What If You Get Bored? That’s Okay.

So, what if you get bored during Zazen? You observe it. You breathe with it. And you keep sitting.

Zazen isn’t about chasing bliss or avoiding discomfort. It’s about showing up—for yourself, exactly as you are. Even boredom has something to teach, if you’re willing to listen.