How do I practice Zazen without falling into a trance-like state?

Zazen, or seated Zen meditation, is a practice rooted in mindfulness and awareness. To avoid falling into a trance-like state, it is essential to maintain a balance between relaxation and alertness. A trance-like state often occurs when the mind becomes too passive or detached, which can hinder the clarity and focus that Zazen aims to cultivate. Instead, Zazen emphasizes being fully present in the moment, observing thoughts and sensations without attachment or judgment.\n\nTo begin, find a quiet space where you can sit comfortably. Use a cushion or bench to elevate your hips slightly, ensuring your spine is straight but not rigid. Place your hands in the cosmic mudra: your dominant hand cradling the other, with thumbs lightly touching to form a gentle oval. This hand position helps maintain a sense of groundedness and focus. Keep your eyes half-open, gazing softly at a point about two to three feet in front of you. This posture encourages alertness while preventing drowsiness.\n\nFocus on your breath as the anchor of your practice. Breathe naturally through your nose, paying attention to the sensation of air entering and leaving your nostrils. If your mind wanders, gently bring it back to the breath without frustration. Counting breaths can help maintain focus: inhale and silently count ''one,'' exhale and count ''two,'' up to ten, then start again. This technique keeps the mind engaged and prevents it from drifting into a trance.\n\nAnother key aspect of Zazen is observing thoughts without getting caught up in them. When a thought arises, acknowledge it without judgment and let it pass like a cloud in the sky. This practice trains the mind to remain present and aware, rather than slipping into a passive or dreamlike state. If you notice yourself becoming too relaxed or losing focus, gently tighten your posture or adjust your gaze to reawaken your alertness.\n\nScientific research supports the benefits of maintaining alertness during meditation. Studies on mindfulness practices show that sustained attention and awareness can improve cognitive function and emotional regulation. By staying present and engaged, you activate the prefrontal cortex, the part of the brain responsible for focus and decision-making, while also calming the amygdala, which governs stress responses.\n\nPractical challenges, such as drowsiness or mental fog, are common during Zazen. To combat these, try meditating at a time of day when you are naturally more alert, such as in the morning. If you feel sleepy, take a few deep breaths or open your eyes wider to reawaken your senses. You can also incorporate short walking meditation sessions, known as Kinhin, between seated sessions to refresh your mind and body.\n\nEnd your practice with a moment of gratitude and reflection. Acknowledge the effort you put into staying present and alert, and carry this mindfulness into your daily life. Over time, Zazen will become a natural and enriching part of your routine, helping you cultivate clarity, focus, and inner peace.\n\nPractical tips for maintaining alertness in Zazen: 1) Meditate in a well-lit, quiet space. 2) Use breath counting or a mantra to stay engaged. 3) Adjust your posture or gaze if you feel drowsy. 4) Incorporate short breaks or walking meditation. 5) Practice consistently to build mental stamina and awareness.