Why Does Zazen Feel So Hard Sometimes? A Beginner’s Guide to Overcoming Resistance

If you’ve started a meditation practice and find yourself asking,
“Why does Zazen feel so hard sometimes?” — you’re not alone.
Whether you’re struggling with physical discomfort, mental restlessness, or emotional resistance, it’s important to know that these challenges are part of the journey—not signs of failure.

In this article, we’ll explore why Zazen (seated Zen meditation) can feel difficult at times, and how to meet these moments with patience, understanding, and practical tools.

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What Is Zazen, Really?

Zazen isn’t about escaping reality or achieving bliss. It’s about sitting with what is, without judgment, distraction, or expectation. In Zazen, you simply sit—upright, still, and alert—observing your breath, thoughts, and sensations.

“Zazen is not a technique to acquire something. It is the posture of letting go.” — Zen Master Dogen

But this simplicity can be deceptive. Sitting still and doing “nothing” is often the hardest thing to do in a busy, overstimulated world.

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Why Does Zazen Feel So Hard Sometimes?

Here are the most common reasons—along with insight into what they mean and how to work with them:

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1. Mental Restlessness

You sit to find peace… and your mind starts racing. Thoughts about work, relationships, dinner, or past regrets start to swirl.

Why it happens:
Your mind is used to constant stimulation. When you remove external input, it resists the stillness.

What to do:
Don’t fight the thoughts. Simply notice: “Thinking.” Then gently return to the breath or posture. Zazen is not about stopping thoughts—it’s about not following them.

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2. Physical Discomfort

Your back hurts. Your knees ache. You feel tense or fidgety.

Why it happens:
Your body may not be used to sitting in stillness, especially if you’re new to meditation or have tight muscles.

What to do:

• Use a cushion, bench, or chair to support your posture

• Sit for shorter periods (5–10 minutes) and build gradually

• Focus on the breath flowing through the discomfort without resistance

Over time, your body learns to settle.

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3. Emotional Resistance

Sometimes, sitting still brings up unexpected emotions—anxiety, sadness, anger, even boredom.

Why it happens:
Zazen creates space. And in that space, buried emotions can surface. This is part of healing—not a setback.

What to do:
Meet emotions like you would a guest at the door: acknowledge them, but don’t let them take over. Name the emotion. Breathe through it.

“Let it come. Let it stay. Let it go.” — Zen Saying

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4. Expectation and Frustration

You want to feel calm, clear, or enlightened—and instead, you feel agitated or disappointed.

Why it happens:
Expecting results turns Zazen into a goal-oriented activity, which contradicts its essence. Zazen is not about becoming something—it’s about being with what is.

What to do:
Let go of expectations. Sit without trying to “achieve.”
Remember: showing up is enough.

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How to Work Through the Difficulties

• Be consistent – A short, daily practice builds resilience

• Start small – Even 5 minutes can be powerful if done with full attention

• Join a group – Practicing with others can offer support and structure

• Read Zen texts – Writings from Dogen, Suzuki, or Thich Nhat Hanh can provide perspective

• Be kind to yourself – Some days are harder than others. That’s okay.

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Final Thought: The Difficulty Is the Practice

So—why does Zazen feel so hard sometimes?
Because you’re meeting yourself fully. Without distractions. Without masks. And that takes courage.

But within that difficulty lies the heart of the practice. Each time you sit—even if it feels messy or uncomfortable—you’re cultivating stillness, strength, and self-awareness.

And that’s not failure.
That’s Zazen.