How long should a beginner practice Zazen each day?

For beginners practicing Zazen, the recommended duration is typically 10 to 20 minutes per session. This allows the mind and body to adapt to the practice without feeling overwhelmed. Over time, as you become more comfortable, you can gradually increase the duration to 30 minutes or longer. Consistency is more important than length, so aim to practice daily, even if it’s for a short period.\n\nTo begin Zazen, find a quiet space where you won’t be disturbed. Sit on a cushion or chair with your back straight, ensuring your spine is aligned. Place your hands in the cosmic mudra: rest your right hand on your lap, palm facing up, and place your left hand on top, also palm up. Gently touch your thumbs together, forming a slight oval. This hand position helps maintain focus and balance.\n\nFocus on your breath as you settle into the posture. Breathe naturally through your nose, paying attention to the sensation of air entering and leaving your nostrils. If your mind wanders, gently bring your attention back to your breath without judgment. This is the essence of Zazen—observing the present moment without attachment to thoughts or distractions.\n\nOne common challenge for beginners is physical discomfort, such as stiffness or pain in the legs or back. To address this, ensure your posture is correct and use props like a meditation cushion or bench to support your body. If discomfort persists, try shorter sessions and gradually build up your endurance. Remember, Zazen is not about enduring pain but cultivating awareness and stillness.\n\nAnother challenge is mental restlessness, where the mind feels overwhelmed with thoughts. This is normal, especially for beginners. Instead of fighting these thoughts, acknowledge them and let them pass like clouds in the sky. Over time, this practice trains the mind to become more focused and calm.\n\nScientific studies support the benefits of meditation, including Zazen. Research shows that regular meditation can reduce stress, improve focus, and enhance emotional regulation. For example, a study published in the journal *Psychological Science* found that mindfulness meditation, which shares similarities with Zazen, can improve attention and cognitive flexibility. These findings highlight the practical benefits of incorporating Zazen into your daily routine.\n\nTo make Zazen a sustainable habit, set a specific time each day for your practice, such as early morning or before bed. Create a dedicated meditation space to signal to your mind that it’s time to focus. If you miss a session, don’t be discouraged—simply resume the next day. Over time, Zazen will become a natural part of your routine.\n\nIn summary, beginners should start with 10 to 20 minutes of Zazen daily, focusing on proper posture, breath awareness, and mental stillness. Address physical and mental challenges with patience and gradual adjustments. With consistent practice, Zazen can bring profound benefits to your mental and emotional well-being.