How to Meditate: A Rooted Introduction to Meditation from the Zen Tradition

Meditation is a word that means many things and therefore, doesn't mean much. In Sanskrit alone, there are dozens of terms that get translated as “meditation”: dhyāna (absorption), bhāvanā (cultivation), manana (reflection), samādhi (oneness), and more. Each point refers to a different facet of what we now lump into one English word.

Rather than try to define meditation universally, this article will introduce you to a particular form of meditation: seated breath-awareness from the Zen tradition. In Japanese, this is called zazen: “seated meditation.” It traces its roots to the Sanskrit word dhyāna, which means meditative absorption. Zen is, in fact, a transliteration of dhyāna through the Chinese word chán. This is meditation in its most bare-bones form: no mantra, no visualization, no belief required.

The Zen tradition teaches that meditation is not something you do to become better. It is the practice of returning to what you already are.

Why Zen?

The heart of Zen Buddhism is zazen, or seated meditation. Zen doesn't ask you to believe anything; it invites you to experience everything directly. That’s why I’ve chosen to begin this course from a Zen lens: in my experience, there is no group more expert in the art of meditation than the Zen tradition. Their commitment is simple, clear, and uncompromising: sit down, stay present, return to the moment.

I now practice Centring Prayer, a form of silent contemplation rooted in the Christian mystical tradition. From the outside, it still looks like meditation, but in theistic traditions, we often use the word prayer rather than meditation, because we understand the silence to be relational. It’s not just an inner technique, but a time of surrender to Divine Presence.

And yet, I believe that if you go deeply enough into Zen, or into any sincere contemplative path, you arrive at a similar threshold. The boundaries between “you” and the sacred begin to blur. Anyone who takes this work seriously will eventually touch something beyond words. The form may differ. The encounter is shared.

There Is No One Way

Every tradition has its language and approach to meditation. Some emphasize chanting, others use mantras, visualizations, or body-based awareness. Some focus on cultivating compassion or presence; others aim at insight or even union with God.

There is no universal right way to meditate. What matters is sincerity. And consistency.

In this article, we’ll begin with the most universal starting point: sitting still and watching the breath.

How to Meditate: A Simple Practice

You don’t need to believe anything to meditate. You just need to sit still for a few minutes and follow your breath.

Here’s a basic outline:

1. Find a comfortable seat: Sit cross-legged on the floor, on a cushion, or in a chair with your feet flat. You may sit in full lotus or kneel on a bench, but this isn’t necessary. What matters most is that your spine is upright and your body feels grounded. Let your hands rest naturally on your thighs or in your lap. Traditional Zen posture uses a cosmic mudra (left hand in right, thumbs touching), but this is optional. Zen Mountain Monastery has great resources to help you find your ideal position.

2. Set a timer for 10 minutes. If you’re just starting, ten minutes is enough. You can always go later. Insight Timer is an amazing tool for this, as they have timers designed for meditation with singing bowls and gentle signals. While there are many lovely guided meditations, I encourage you to try sitting for these 10 minutes alone, with silence. Nothing but you and your breath.

3. Gently close your eyes or lower your gaze. Some Zen practitioners keep their eyes slightly open, looking downwards. Others close them fully. Do what helps you feel relaxed but alert.

4. Begin to follow your breath. Don’t change it, just observe it. Notice the inhale, the exhale. Feel it enter through your nose, expand your belly or chest, and leave again. Let your attention ride the breath like a wave.

5. When your mind wanders (it will), return. Each time you realize you’re lost in thought, gently bring your attention back to the breath. This return is the practice. Not staying perfectly focused. Just returning.

6. End with a breath and a bow. When the timer rings, take one deep breath and open your eyes. Thank yourself for showing up.

   
   
   
   

Why Practice?

In the Zen tradition, we don’t meditate to become enlightened. We meditate to return to our true nature. We meditate to be fully present in this life. We meditate to meet life honestly and completely.

Still, it’s okay to acknowledge the benefits.

For many years, I resisted talking about meditation in terms of productivity, emotional regulation, or improved focus. I wanted to protect the sacredness of the practice. But I’ve come to realize that naming the benefits doesn’t cheapen the practice; it clarifies its power. Practical spirituality means aligning our actions with a deeper purpose.

And the truth is, the benefits of seated mindfulness are profound and well-documented.

A 2016 randomized clinical trial published in Biological Psychiatry found that just three days of mindfulness meditation led to measurable changes in brain function and reduced stress reactivity in participants. The study concluded:

"Mindfulness meditation promotes enhanced stress resilience and may help prevent stress-related illness." — Creswell, J.D. et al. (2016). Alterations in resting-state functional connectivity link mindfulness meditation, 53–61.

In other words, this isn’t just ancient wisdom; it’s modern medicine, too.

Where to Begin

You don’t need incense or robes to begin meditating. You don’t need to do it perfectly. You just need to start. Set a timer. Sit down. Watch your breath.

And when you forget, when the thoughts rush in and you drift away, just return.

That return is everything.