The Correct Posture for Zazen: A Guide to Sitting with Stability and Ease

Introduction

Posture is the silent language of Zazen. While Zazen may seem like a practice of stillness, the way you sit speaks volumes. A balanced, grounded posture is not just about physical alignment — it reflects the very essence of the Zen path: alert yet relaxed, rooted yet open.

In this article, we explore how to sit correctly in Zazen, why it matters, and how even small adjustments can deepen your meditation practice.

Why Posture Matters in Zazen

In Zazen, posture is not for show. It serves a deep function:

• It supports stable, prolonged sitting.
• It creates a physical anchor for mindfulness.
• It expresses a mental state of readiness and presence.

The posture itself becomes part of the meditation. When the body is upright and aligned, the mind follows.

The Correct Zazen Posture: Step-by-Step

1. Choose a Suitable Seat
A firm cushion (zafu) or meditation bench helps elevate the hips above the knees. You can also sit on a chair if needed.

2. Leg Position

• Full lotus (crossing both feet on opposite thighs) is traditional but not required.
• Half lotus, Burmese (legs crossed loosely), or kneeling (seiza) are all acceptable.
• Choose a position you can hold with ease and stillness.

3. Spine and Shoulders

• Keep the spine straight, lifting slightly from the crown of the head.
• Shoulders relaxed and back, not stiff.
• Imagine a string pulling you gently upward.

4. Hands: The Cosmic Mudra

• Place your dominant hand in your non-dominant palm, both facing upward.
• Let the thumbs touch lightly to form an oval.
• Rest the hands against the lower belly, with wrists relaxed.

5. Chin and Eyes

• Tuck the chin slightly in.
• Eyes can be half-open, gazing softly downward about 3–4 feet ahead.
• If preferred, close them gently.

6. Mouth and Tongue

• Keep lips closed, teeth slightly apart.
• Place the tongue gently against the roof of the mouth to reduce salivation.

Adjusting Without Striving

Zazen is not about forcing the body into rigidity. If discomfort arises, gently adjust. Over time, the posture will become second nature.

Tension in the legs, back, or neck can be softened through small shifts. If needed, use props: a folded blanket, cushion support, or backrest.

“Sit like a mountain, breathe like the sea.” — Zen proverb

Common Posture Challenges and Solutions

Q: My legs fall asleep.
Try a different position (e.g., Burmese or chair). Elevate the seat or use a thicker cushion.

Q: My back gets tired.
Check that your hips are higher than your knees. Engage your core slightly and use a wall for support during longer sessions.

Q: I slouch after a few minutes.
Practice awareness of posture every few breaths. A gentle internal “check-in” can help realign.

Conclusion: Posture as Practice

Correct posture in Zazen is not a rigid rule but a living expression of balance. It teaches presence through the body, reminding us that even in stillness, we are alive, upright, and aware.

Start where you are. Sit with kindness toward your body. Let the posture support your path.

Further Resources

For more on Zazen practice, guided meditation, and posture support, visit our community at [ZEN for LIFE] or join a live online session.

Posture is not a shape. It is a way of being.