Zen FAQ

It depends on the temple. Some places don’t require a reservation, but if it’s your first visit, it’s best to contact them beforehand. They can prepare for foreign visitors, and you’ll get a better idea of what the experience is like.

If you don’t speak Japanese, calling may be difficult. In that case, I’m happy to help you make a reservation—please feel free to reach out!

No worries!

Of course, some instructions for meditation and other sessions are in Japanese, but Zazen involves very simple movements. At some places, English-speaking instructors are available, or monks may use an AI translation app.

If you still feel unsure, you can check Zazen videos on YouTube. For a Sōtō temple, look for Sōtō Zen videos; for a Rinzai temple, Rinzai Zen videos are more relevant.

In most cases, you can simply follow the movements of the monks or other participants during the session. So, just relax.

Absolutely—100% no problem! At every temple I’ve visited, zazen is open to everyone. No religion, nationality, gender, or race required. The only “condition” is that you are alive.

Are you alive? If yes, then let’s jump in!

Nothing, really. You don’t need to bring anything. In fact, it’s better to think about what to leave behind rather than what to bring in. There are no strict rules, but it’s nice to let go of things like your watch, smartphone, wallet, or that emergency chocolate bar you always keep in a coat pocket.

If I had to suggest one thing, a water bottle can be useful—especially for a long session. Most places will serve tea or coffee anyway, so the bottle is just a little extra insurance.

Good question! I was also concerned about that the first time. What if I wear shorts? Is it okay to wear a wristwatch? Don’t worry too much. All they ask of participants is to wear comfortable clothes. That means no jeans, no tight skirts. 

Nirvana’s Nevermind T-shirt? I like it. But if you have something plain and simple, that would technically fit the atmosphere better.

Yes, you can bring your smartphone or smartwatch to the temple. They also don’t prohibit wearing them during Zen practice. 

But I’d suggest leaving those brain-hacking devices in your bag and sitting with nothing on you. In Zen, what we want is to open our mind not to the outer world, but to the inner self. Free from those tempting notifications, you can dive more deeply into the quiet sea within yourself.

Totally! Why not? Many people join zazen by themselves, so you’ll be perfectly fine.

Not at all. Unless you already own a real zafu—that round cushion used for zazen—there’s no need to bring one. Temples usually provide them for participants.

Sometimes I wonder what it would be like to have my own zafu. They come in different sizes, shapes, and firmness, so it might be nice to find a favorite one. But then again… where can we even buy zafu? Maybe on Amazon?

In some ways, yes. Especially at the beginning, many people struggle with crossing their legs. I also felt pain for a while, but once I found the right position and balance, it became much easier. 

If your body feels stiff, doing some stretching beforehand can really help! 

No need to worry. 

Actually, there are certain manners and rituals we follow in zazen, but you don’t have to memorize them beforehand. Even for Japanese people, it’s difficult to get everything right the first time! What matters is simply joining and experiencing it. You’ll naturally become familiar with the rituals as you attend more sessions.

Yes, absolutely.

When I first tried zazen, I struggled with this question myself. During a 30-minute session, my legs started to hurt badly halfway through. 

But the monk told me it’s completely fine to adjust your position if you can’t tolerate the pain. The most important thing is to stay seated and present, like a sturdy log in the backyard. 

A session usually lasts between 20 and 40 minutes. Some temples offer two sessions back-to-back, so the total time can exceed 60 minutes.

Personally, I like a 30-minute session best—20 minutes feels a bit short to really focus, while 40 minutes can be challenging to maintain concentration. Do I need more practice to sit longer? Probably.

In Soto Zen temples, we usually sit on a zafu, a round black cushion. If you want a clear demonstration, you can easily find videos on YouTube. Here are the key points:

- Cross both legs, or just one leg if that’s easier
- Place your left hand on your right palm, and lightly touch the thumbs together
- Keep your posture upright but relaxed

The main challenge is the legs. Crossing them can be difficult if you’re not used to it. If you have time, try sitting at home beforehand. You’ll gradually find a position and balance that feels natural. Once you discover that, zazen can become really enjoyable!

Not completely. In zazen, we usually keep the eyes half open.

If you close them fully, you may get sleepy. If you open them too much, your mind gets distracted by outside stimuli. Half-open is the balance point — awake but calm, not too inward, not too outward.

It’s a very “middle way” style — neither this nor that, but in between. It’s kind of like being awake in a dream.

A very imaginable question.
You’ve got two options: scratch it, or tolerate it. Either is fine.

My personal tip? Try making a fake little cough — and sneak in a natural scratch.

Of course—you might feel sleepy sometimes. Don’t worry, there’s a traditional system for this.

Have you ever seen a monk gently hit a meditator’s shoulder with a flat stick? That’s called a Kyōsaku. If you feel sleepy and would like to be “awakened,” you make a gassho (palms together) and bow while the monk walks by. If the monk notices you, they will lightly strike your shoulder.

Painful? It depends on the monk’s enthusiasm. Want a truly traditional experience? Give it a try!

Oh, so you didn’t get a hit by the monk? 

Please refer to Question No. 6 above. Thank you!

This is a hard-core problem. They taught me to focus on the sensation of breath and body. Feel the breathing in, breathing out, all through your nose. Notice your body—coldness or warmth on your skin, pressure under your legs, the texture under your hands.

But of course, our mind drifts. Thoughts start dancing around. Then I try to let them go. I don’t know if I’m doing it right, but sometimes I try to focus on sounds instead: a faint buzz from the air-conditioning, a distant car driving by, the intermittent thump of someone shoveling snow, raindrops hitting the roof… Somehow, paying attention to these environmental sounds makes my mind a bit more still. I've been trying!

Our thoughts are like butterflies. They drift here and there, and eventually, they fly away. So all you do is not follow them, not push them, not toy with them. All you do is just see them—take an objective perspective.

If that still feels tricky, let’s refer back to Question No.6. Remember, we have a great system.

That’s called Kinhin, or walking meditation. Some temples do it after zazen. Sitting meditation and walking meditation usually go together. Since it’s hard to keep sitting for over an hour, walking meditation is added between sessions.

You take just a small half-step with each breath in and out. At first, it may feel a little awkward, but soon you’ll find the rhythm. In fact, I’ve heard that a well-trained monk can turn any movement into meditation, simply by doing it with full awareness and presence.

Zen requires a mind, not thoughts. When we use words, words generate thoughts—and thoughts stir the mind. By keeping silent, we calm the chatter and turn our attention inward.

Bodhidharma, the legendary founder of Zen Buddhism in China, taught:
- A special transmission outside the scriptures
- Not relying on words and letters

Let us set aside linguistic structures and immerse ourselves in the non-verbal domain.

Hair is seen as a symbol of distraction, so monks shave their heads as a symbolic practice. In some Buddhist sects in Japan, monks keep their usual hair, but in Zen temples, almost all monks have shaved heads.

I used to get a buzz cut when I was younger. Can you imagine how that feels? Honestly, it’s really comfortable. No more washing, drying, trimming, cutting, or dyeing hair—saving time, energy, and money. Life becomes simpler and easier!

There’s a story that the legendary founder of Zen in China, Bodhidharma, sat facing the wall of a cave for nine years. His followers inherited this style, and it became the standard in Soto Zen. There are also other traditions—like Rinzai Zen—where practitioners face each other during zazen.

Honestly, I love the wall. Technically speaking, the wall isn’t really the wall. The wall represents nothingness—but since we can’t actually sit and face “nothing,” we use the wall instead.

When I face the wall, it feels like leaving the everyday world behind, letting go of everything I think and feel. At some point, the border between me and the wall dissolves into something vague. I go toward the wall, and the wall comes toward me. And then… what happens? You’ll see.

Actually, I’m curious—do you mean your own cat or a stray cat? 

Usually, temples don’t allow animals inside during meditation, but it can vary. I’d be happy to help check if there’s a cat-friendly temple available. Thank you for asking.

It’s a bit like asking, “What kind of people read books in a city library?” There’s a wide variety of people who come to zazen: men and women, young and old, highly experienced practitioners who have been meditating for 20+ years, and absolute beginners who started just a month ago. Singles, married, workers, retirees—you name it.

If there’s one thing in common, it seems everyone behaves subtly and politely. Am I subtle and polite? Hmm, I’m not sure—but I hope so.