What is the difference between Zazen and mindfulness of breathing?

Zazen and mindfulness of breathing are both foundational meditation practices, but they differ in focus, technique, and purpose. Zazen, a core practice in Zen Buddhism, emphasizes sitting in stillness and observing the mind without attachment. Mindfulness of breathing, often associated with Vipassana or mindfulness meditation, centers on the breath as an anchor for awareness. While both practices cultivate presence, Zazen is more about ''just sitting'' and letting thoughts arise and pass, whereas mindfulness of breathing actively directs attention to the breath.\n\nZazen begins with proper posture. Sit on a cushion or chair with your back straight, hands resting in the cosmic mudra (left hand on top of the right, thumbs lightly touching). Gaze softly downward, about 2-3 feet in front of you. The focus is not on controlling the breath but on allowing it to flow naturally. When thoughts arise, acknowledge them without judgment and return to the present moment. This practice fosters a deep sense of being, free from striving or effort.\n\nMindfulness of breathing, on the other hand, involves a more structured approach. Sit comfortably with your eyes closed or slightly open. Bring your attention to the sensation of the breath at the nostrils, chest, or abdomen. Notice the inhale and exhale, counting breaths if it helps maintain focus. If the mind wanders, gently guide it back to the breath. This practice enhances concentration and awareness of the present moment, making it accessible for beginners and experienced meditators alike.\n\nA key difference lies in their goals. Zazen aims to dissolve the illusion of a separate self, leading to insights into the nature of reality. Mindfulness of breathing, while also promoting insight, is often used to reduce stress, improve focus, and cultivate emotional regulation. Scientific studies support both practices: Zazen has been linked to increased gray matter density in the brain, while mindfulness of breathing is shown to reduce cortisol levels and improve mental clarity.\n\nChallenges in Zazen include restlessness and frustration with the lack of a clear object of focus. To address this, remind yourself that the goal is not to achieve a specific state but to simply be. In mindfulness of breathing, distractions like a wandering mind or physical discomfort can arise. Use the breath as a gentle anchor, returning to it each time you notice distraction. Both practices require patience and consistency.\n\nPractical tips for integrating these practices into daily life include setting a regular schedule, starting with short sessions (5-10 minutes), and creating a dedicated meditation space. For Zazen, consider joining a Zen group or attending a retreat to deepen your understanding. For mindfulness of breathing, apps or guided meditations can provide structure. Remember, the key is not perfection but persistence. Over time, both practices can transform your relationship with your mind and the world around you.