What is zazen and can tourists try Zen meditation in Japan?

Learn what zazen means, how a beginner session at a Japanese temple usually works, and how visitors can find and book a respectful Zen meditation experience.

Published October 20, 2026 at 9:48 PM JST | By Tokyo Paul

Quick answer: Zazen, meaning "seated meditation," is the core practice of Zen Buddhism, in which a person sits upright and quiet, focusing on the breath. Yes, tourists can often try it: some temples welcome beginners for short sessions or temple stays, sometimes with English guidance. Schedules, fees and booking rules differ by temple, so check each temple's own page first.

What zazen means

Zazen is a Japanese word for sitting meditation, from za (sitting) and zen (meditation). It is the central practice of Zen Buddhism, a tradition that came to Japan from China and became closely tied to temples, gardens, tea ceremony and the arts of the samurai era. Reference works describe zazen as seated meditation in which a person sits in a quiet room, breathes steadily, keeps the spine and head upright and sets aside analytical thought.

The thirteenth-century Zen master Dogen, who founded the Soto school in Japan, is its most famous advocate. He taught that zazen was both a path toward awakening and, when practiced properly, an expression of it. For most visitors the goal is simpler: to sit still for a short time, follow the breath and notice how a quiet temple feels. No special skill is needed, and beginners are usually shown each step, from entering the hall to bowing at the end.

What a beginner session looks like

A first-time session typically starts with instructions on how to sit. Reference works describe positions such as full or half lotus, kneeling in the seiza posture or sitting in a chair, with the back straight and the hands resting together near the belly. Eyelids are half lowered, so the eyes are open but unfocused, and attention often rests on the breath in the lower abdomen.

Sessions are usually held in a hall, often called a zendo, with participants sitting on a cushion called a zafu. A bell marks the beginning and end of each sitting period, and bows are made with palms together. Longer sittings may be broken up by kinhin, a slow walking meditation. Many beginner programs are short, so even people who find stillness difficult can manage them.

Soto and Rinzai styles

There are two main Zen schools in Japan, and they practice slightly differently. Soto Zen favors shikantaza, meaning "just sitting," in which the meditator simply sits without a particular object and observes thoughts passing. Rinzai Zen often combines zazen with koan study, in which a teacher gives a puzzle-like question to reflect on.

Seating can differ too, and the same word, zazen, can describe quite different atmospheres from temple to temple. Reference works say that Rinzai practitioners often sit facing each other, while Soto practitioners face the wall. Visitors do not need to choose a school, since beginner sessions are usually basic and focus on posture and breath, but knowing the terms helps you read a temple's introduction page.

How tourists can find and book a session

Start by looking at temple and tourism websites for meditation sessions or temple stays. The Japan National Tourism Organization says that meditation training is often available to visitors at shukubo, temple lodgings that began as places for traveling monks. Rooms typically have futon beds on tatami mats, bathrooms may be shared and meals are usually shojin ryori, Buddhist vegetarian cooking.

Many shukubo accept online bookings, and some provide English booking pages, but some temples accept only cash and others handle reservations in Japanese only, so confirm the payment method and language before you go. Day visitors can look on temple and city tourism pages for short zazen programs, which are listed by some temples in historic cities. Do not assume a walk-in is possible; reserve ahead if a temple asks for it, and keep a copy of the confirmation with the temple's address and meeting time.

Costs, timing and special cases

Prices and times differ widely. A short session may carry a modest fee or be included with a temple entry fee, while an overnight temple stay usually includes dinner and breakfast in the room rate, according to the tourism organization. Morning sessions are often held early, so ask when to arrive and how far the temple is from the nearest station. Check the official page of the temple for current fees, hours and booking rules.

Special cases matter. Travelers with knee, hip or back problems can ask whether a chair is allowed. Families should ask about age limits, because some sessions are for adults only. Solo travelers are welcome in many programs. Visitors who are not Buddhist can take part too, since beginner sessions generally focus on posture and breath rather than belief. If you have a hotel or a local tourist information desk nearby, they can often tell you which temples welcome overseas guests this season.

Etiquette and common mistakes

Dress comfortably in loose, modest clothing that allows you to sit with bent legs, and bring socks for indoor halls. Switch off phones, avoid perfume and speak softly. The tourism organization notes that guests at temples should minimize disturbance to monks, who are in daily training, and that alcohol rules vary, so ask in advance.

A common mistake is expecting a spa-style experience. Zazen is a discipline, and sitting still can feel uncomfortable at first. Another is treating the temple as a photo set; follow signs on photography. A third is arriving late, since sessions often start on time and doors may close. Finally, do not try to force a posture that hurts, since a teacher can suggest a comfortable alternative. Wearing tight trousers or a short skirt can also make sitting harder, so choose clothes with room to move.

Planning tips and next steps

Pick a temple on your route, check the schedule and language, and book when needed. If you plan a Kyoto trip, remember that Zen has long shaped Kyoto's temples, gardens and tea culture, so combining a session with a garden visit is a natural pairing.

This guide shares general information, not professional advice; for health concerns, talk with a doctor or local clinic. Bring a small towel, arrive early and keep the schedule light on the day, since a session followed by a rushed train connection takes away from the calm, so you can enjoy a slower pace and the quiet of a temple hall.

Frequently Asked Questions

Do you need experience or religious belief to try zazen?

Usually not. Many temples run beginner sessions that explain posture and breathing step by step and welcome visitors of any background. You are not expected to follow Buddhist doctrine to take part, though you should be respectful of the space. Check the temple's page for any requirements.

How long is a typical zazen session?

It varies by temple. Short introductory programs may last under an hour, while temple stays include morning practice and longer schedules. Sitting periods are often divided by a bell and sometimes by a slow walking break called kinhin. Confirm the schedule on the temple's own page before booking.

What is the difference between zazen and general meditation?

Zazen is the specific seated meditation of Zen Buddhism, with set posture, breathing and, in some schools, practices such as shikantaza or koan study. Meditation is a broader word that covers many methods. At a Japanese temple, zazen is usually taught with a particular form and etiquette.

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More guides from Tokyo Paul: Can I Stay in a Temple in Japan as a Tourist?, What Should You Know Before a Temple Stay in Japan? and Eiheiji: Fukui's Zen Training Temple.