In our fast-paced world, where whatsapp, email notifications and to-do lists are never ending, finding a few minutes to unwind and calm your mind can feel impossible. Many of us find ourselves constantly rushing, multitasking, and mentally juggling a dozen things at once. However, when this hectic schedule continues over time, it can lead to stress, burnout, anxiety, and even sleep disorders. So, how do you unwind after having a never-ending day at the office and even at home? This Japanese practice, known as ‘Zazen‘ might be all you need.
All you need to do is simply sit in silence, even for a few minutes can help you calm down and unplug from the chaos.
This old Japanese habit, which means “sitting quietly,” has helped people feel calm, think clearly, and find peace, even during stressful situations.
What is the Japanese technique Zazen?
Zazen means “seated meditation” in Japanese. It comes from Zen Buddhism and is often practised in temples, but today people all over the world use it to relax and clear their minds.
Unlike other types of meditation that may focus on mantras or music, Zazen is about simply sitting and breathing. You sit in a quiet place, keep your back straight, place your hands in your lap, and focus on your breath in and out. That’s it.
It may sound easy, but it takes practice to quiet the constant chatter in our minds. And that’s exactly what makes Zazen so helpful.
Why is it good for stress?
Zazen helps reduce stress by slowing down racing thoughts and teaching your brain to focus on the present moment. According to a study published in Psychosomatic Medicine, meditation can lower levels of the stress hormone cortisol and help reduce symptoms of anxiety and depression. Another study from Harvard Medical School has shown that regular meditation can even change parts of the brain related to memory, self-awareness, and emotional control.
“Zazen gives the mind a break from constant thinking. Even a few minutes a day can help calm the nervous system,” says Dr. Judson Brewer, a neuroscientist and mindfulness expert at Brown University.
How to try Zazen at home?
You don’t need any specific place to try Zazen. You just need a quiet spot and a few minutes.
Here’s a simple way to start:
- Find a quiet space: Sit on a chair or cushion, with your back straight and hands resting in your lap.
- Focus on your breath: Close your eyes or lower your gaze. Breathe naturally.
- Let thoughts come and go: Don’t try to force your mind to be blank. If thoughts come up, gently bring your focus back to your breath.
- Start with 5 minutes: You can slowly increase the time as you get more comfortable.
You can try this in the morning to start your day calmly, or in the evening to unwind before bed.
Zazen is a way to reset your mind and create space in your life for calm. In Japan, it’s practised as part of daily life in Zen temples. But even outside Japan, people are finding it as a way to ease anxiety and improve focus.
So next time life feels noisy and overwhelming, consider trying Zazen. Just sit, breathe, and be still.
