What is Zazen meditation?
In an age defined by constant motion and distraction, the ancient practice of Zazen meditation offers a direct path to stillness, clarity, and inner freedom. Rooted in the Zen Buddhist tradition, Zazen – literally translated as “seated meditation” – is not a method of relaxation or positive thinking, but a disciplined form of awakening through direct experience.
Unlike guided meditations or breath-control techniques, Zazen does not seek to modify the mind but to observe it. It invites the practitioner to sit in silence, maintain upright posture, and simply be present with what arises—without clinging, analysis, or resistance. Through the practice of shikantaza (“just sitting”), the mind gradually quiets not by force, but through the radical act of non-interference.
For yoga practitioners seeking to deepen their inner journey, Zazen offers a powerful complement to asana and pranayama. While physical postures strengthen the body and breathwork refines energy, Zazen cultivates awareness itself – the silent observer behind all experiences. At Yoga in Mykonos, this discipline is taught by Aris Kapetanakis, who integrates his deep knowledge of traditional yoga with the contemplative rigor of Zen, offering students a rare opportunity to sit with stillness in a place of natural beauty.
Historical and Philosophical Foundations
Zazen meditation is the heart of Zen Buddhism, a tradition that traces its origins back to India, through China (as Chan), and into Japan, where it fully matured as Zen. The foundational principle of Zazen is simple, yet profound: sit still, observe without judgment, and experience reality as it is – directly and without conceptual filters.
The historical roots of Zazen begin with Bodhidharma, the Indian monk credited with bringing the teachings of seated meditation to China in the 6th century. However, it was Dogen Zenji, a 13th-century Japanese monk and founder of the Soto school of Zen, who codified Zazen into a complete path of spiritual practice. Dogen’s instruction emphasized shikantaza – a form of Zazen that translates as “just sitting.” This is not meditation with a goal or object; it is a radical form of presence that rejects striving and embraces the reality of each moment.
Unlike other forms of Buddhist or yogic meditation that rely on mantras, visualizations, or breath manipulation, Zazen teaches the practitioner to drop all techniques. The posture, the breath, and the act of sitting become the meditation itself. In doing so, one comes face to face with the impermanence of thought, the emptiness of concepts, and the underlying stillness that is always present.
Zazen is not designed to “achieve” enlightenment as a future event, but to recognize the awakened nature of mind here and now. Through daily sitting, the practitioner is gradually released from identification with thoughts, emotions, and ego structures—not by suppression, but through direct, unfiltered awareness.
This philosophical foundation makes Zazen both simple and deeply challenging. It asks nothing and offers no promises – only the opportunity to wake up to the truth of what is. It is within this disciplined simplicity that the transformative power of Zazen is revealed.
Zazen vs. Other Meditation Techniques
Zazen stands apart from many contemporary and classical meditation methods in both intention and execution. While most techniques aim to cultivate a particular mental state—such as relaxation, focus, or transcendence—Zazen rejects goal-oriented practice altogether. Instead, it invites the practitioner to sit with unwavering presence and allow reality to unfold exactly as it is, moment by moment.
In contrast to guided meditations, which rely on verbal cues and visualization, or mantra-based practices that use repetition to quiet the mind, Zazen emphasizes radical non-intervention. The instruction is deceptively simple: sit down, be still, breathe naturally, and observe without clinging or avoiding anything that arises. The eyes remain softly open, the breath is unforced, and attention is placed on sitting itself – not on achieving a particular result.
Even when compared to mindfulness-based techniques, which often include labeling thoughts or focusing on the breath as an anchor, Zazen is unique in its refusal to objectify awareness. There is no technique beyond sitting and remaining present. This minimalism is intentional. It cultivates the ability to remain undistracted in the face of passing thoughts, feelings, and sensations – not by suppressing them, but by seeing through their impermanence.
The posture in Zazen is also distinct: the practitioner sits upright with dignity and alertness, typically in a cross-legged position, hands in cosmic mudra, and gaze lowered at a 45-degree angle. This physical discipline reinforces the mental attitude of stability and presence, creating a container for sustained awareness.
Zazen is often described as the embodiment of meditation itself—not a technique to get somewhere else, but the full expression of what it means to be awake in the present. It is precisely this absence of manipulation that makes Zazen both challenging and profound. It doesn’t offer comfort; it offers truth.
The Practice of Zazen: How to Sit
Zazen is a posture-based meditation rooted in physical discipline and unwavering attention. While its external form may appear simple, it is this structural precision that creates the internal environment necessary for deep stillness and insight.
Posture
The foundation of Zazen is sitting upright and stable. Traditionally, practitioners sit on a zafu (meditation cushion) placed on a zabuton (mat) to elevate the hips and support the knees. The most common seated positions include:
- Full Lotus (Padmasana): Both feet placed on opposite thighs
- Half Lotus: One foot on the opposite thigh, the other under the opposite knee
- Burmese Position: Legs crossed without stacking
- Seiza: Kneeling on a cushion or bench
What matters most is stability and comfort without collapse. The spine remains erect, the chin slightly tucked, and the crown of the head lifted, creating a sense of dignity and alertness.
Hands and Eyes
Hands are placed in the cosmic mudra, resting gently on the lap: the left hand on top of the right, with thumbs lightly touching to form an oval. This subtle mudra anchors the energy and prevents physical distraction.
Unlike many meditation styles that call for closed eyes, in Zazen the eyes remain softly open, with the gaze lowered at a 45-degree angle. This maintains a connection with the present environment while preventing mental drifting or dreamlike states.
Breath and Awareness
In Zazen, the breath is natural and unregulated. There is no counting, control, or manipulation. The practitioner simply breathes through the nose, allowing inhalations and exhalations to rise and fall as they will.
The mind is not directed to a specific object. Instead, the instruction is to remain with what is—whether it is the breath, bodily sensation, a sound, or the arising of a thought. Thoughts are neither followed nor suppressed; they are seen clearly and allowed to dissolve on their own.
Duration and Walking Meditation
A typical Zazen period lasts 20 to 40 minutes, although beginners may start with shorter sessions. Between periods of sitting, practitioners may engage in kinhin, a slow walking meditation that maintains mindfulness and allows the legs to rest.
Zazen is not something to be “achieved” – it is something to be practiced consistently. The true depth of the practice reveals itself over time, through the repeated act of sitting, observing, and returning again and again to the still point within.
The Role of Zazen in Aris Kapetanakis’ Teaching
For Aris Kapetanakis, Zazen is not an optional add-on to a spiritual path – it is a core discipline that completes and deepens the practices of asana and pranayama. As the founder of Ashtanga Yoga Athens and lead teacher at Yoga in Mykonos, Aris brings a rare synthesis of traditional yoga and Zen meditation, grounded in personal experience and formal training under respected masters.
Aris is one of the first teachers in Greece to introduce Zazen meditation within an Ashtanga Shala, pioneering a cross-disciplinary approach that honours the stillness of Zen alongside the dynamic structure of Ashtanga Yoga. His Zazen practice has been shaped by direct study with Zen master Shokan, under whose guidance he has attended numerous sesshin – intensive multi-day meditation retreats that require deep focus, silence, and physical endurance.
This rigorous background informs how Aris shares Zazen with his students. His teaching is direct, traditional, and uncompromising in its respect for the original form. He places strong emphasis on correct posture, silent observation, and the importance of daily sitting. At Yoga in Mykonos, Zazen is taught not as a separate system, but as a natural extension of the internal limbs of yoga – particularly pratyahara (withdrawal of the senses), dharana (concentration), and dhyana (meditation).
What distinguishes Aris’s approach is his ability to integrate Zazen into the rhythm of contemporary practice. Whether working with experienced yoga practitioners or those entirely new to meditation, he provides clear, structured guidance rooted in Zen lineage and yogic philosophy. This makes the stillness of Zazen accessible and relevant – even for students unfamiliar with Zen.
In one-on-one sessions or silent morning sits held in the quiet hours of the island, Aris offers students the opportunity to step beyond technique and into direct awareness. For those seeking more than physical transformation, Zazen becomes a doorway into the unshakeable stillness that lies beneath movement, thought, and breath.
Benefits of Regular Zazen Practice
While Zazen does not aim to produce outcomes in the conventional sense, those who engage in the practice consistently report profound and lasting transformations across physical, mental, and spiritual dimensions. The power of Zazen lies in its simplicity – sitting without distraction, ambition, or escape – which over time cultivates an unwavering presence and deep internal balance.
Mental and Emotional Clarity
Zazen sharpens the mind not by effort, but by stillness. As thoughts arise and pass without interference, practitioners develop detachment from mental noise and a clearer relationship with their inner world. Over time, this leads to:
- Reduced reactivity and anxiety
- Improved concentration and memory
- Increased emotional resilience and equanimity
The practice trains the individual to observe thoughts as passing phenomena, not facts or identity. This shift has a profound impact on how one handles stress, conflict, and daily life challenges.
Physical and Postural Benefits
Though stationary, Zazen is physically demanding. The posture itself strengthens core stability, spinal alignment, and muscular endurance. Sitting with integrity encourages better breathing patterns and engages muscles not typically activated in day-to-day life. Moreover, the consistent practice of seated stillness promotes:
- Nervous system regulation
- Enhanced body awareness
- Improved breathing mechanics
Spiritual Depth and Presence
Zazen is often described as a direct path to awakening – not through intellectual analysis or mystical experience, but through the raw intimacy of being present with reality. As the mind settles and self-referential thought begins to dissolve, practitioners experience:
- A deepening of silence and spaciousness
- Heightened awareness of interconnectedness
- Insight into the impermanent and interdependent nature of all things
Unlike practices designed to induce specific mystical states, Zazen returns again and again to what is – right here, right now. In doing so, it creates the conditions for genuine spiritual insight to arise organically.
Integration with Daily Life
Perhaps one of Zazen’s most practical benefits is its impact off the cushion. The discipline, patience, and awareness cultivated in sitting meditation inevitably carry over into daily activity. Tasks become less rushed. Reactions become more measured. Life becomes something to be lived fully and attentively, rather than rushed through unconsciously.
Zazen does not promise escape. Instead, it offers a way to return – to the body, to the breath, to the moment, and ultimately, to oneself.
Challenges and Misconceptions
Zazen is often misunderstood—both by beginners and seasoned practitioners accustomed to more structured or goal-oriented forms of meditation. At first glance, the practice may appear uneventful or even unproductive. In truth, Zazen is one of the most demanding and transformative disciplines, precisely because it offers no distractions, no promises, and no shortcuts.
“Nothing Is Happening”
One of the most common misconceptions about Zazen is that “nothing is happening.” To the untrained eye, sitting in silence without a guided focus or mantra can seem passive or pointless. However, this perceived inactivity is where the real work takes place. Zazen dismantles the mind’s need for stimulation and trains the practitioner to meet the present moment without manipulation or resistance.
By releasing the desire to achieve a particular state – calm, bliss, or insight – the practitioner begins to discover the depth within ordinary awareness itself. The apparent stillness becomes a mirror, reflecting the subtle movements of thought, habit, and ego.
Discomfort and Restlessness
Physical discomfort, impatience, and mental restlessness are common in the early stages of practice. These are not signs of failure – they are essential aspects of the path. Zazen teaches the discipline of remaining still even in the face of inner turbulence, not by suppressing discomfort, but by sitting with it and observing its impermanence.
Rather than seeking relief through distraction or movement, the practitioner is invited to stay. Over time, this cultivates patience, endurance, and emotional stability – qualities that carry far beyond the meditation cushion.
Expecting Results
Many approach meditation with the expectation of stress relief, mental clarity, or spiritual insight. While Zazen may bring all of these over time, it does so indirectly. The true purpose of the practice is not self-improvement but self-transcendence—seeing through the illusion of a fixed, separate self.
Zazen resists being reduced to a tool for personal gain. It is not a performance or a technique to master. It is a return to being, a radical act of presence that requires trust in the process rather than attachment to outcomes.
The Need for Guidance
Due to its simplicity and subtlety, Zazen is best practiced under the guidance of a qualified teacher. Without structure or feedback, it is easy to fall into habitual patterns – daydreaming, zoning out, or subtly striving for results. A teacher can provide corrections in posture, mindset, and method, as well as encouragement to continue through difficult phases.
At Yoga in Mykonos, Zazen is taught with this level of care and tradition. Under the guidance of Aris Kapetanakis, practitioners are introduced to the discipline with both clarity and compassion, ensuring a safe and authentic entry into this profound form of meditation.
Zazen Meditation in Mykonos
The island of Mykonos, often celebrated for its natural beauty and serene landscapes, offers an unexpected yet ideal environment for serious contemplative practice. Beyond its vibrant energy lies a quieter rhythm—one that harmonizes perfectly with the silent, inward-facing discipline of Zazen meditation.
At Yoga in Mykonos, Zazen is not a trend or wellness add-on, but a core element of the internal yoga path. Aris Kapetanakis, a long-time practitioner of Zen under the guidance of master Shokan, offers dedicated Zazen instruction rooted in authentic lineage and personal experience. His background in both traditional Ashtanga yoga and Soto Zen meditation uniquely positions him to guide students with clarity, discipline, and insight.
Whether you are a visiting practitioner or a long-term student, you can engage with Zazen through:
- Private one-on-one instruction, tailored to your experience level and physical needs
- Silent sitting sessions, often conducted during early morning hours when the island is at its most still
- Integration into retreat programs, where Zazen complements daily yoga, pranayama, and philosophical study
- Sesshin-style intensives, for those wishing to commit to multi-day silent meditation guided by Aris
Every session emphasizes postural integrity, sustained awareness, and the refinement of attention. Aris offers careful adjustments and personalized guidance, ensuring that students are not only sitting correctly but also understanding the deeper purpose of the practice.
In this setting – where sea, sky, and silence converge – Zazen becomes more than a technique. It becomes an anchor for presence, a path to self-inquiry, and a doorway to the kind of deep stillness that is rarely accessible in modern life. Practicing Zazen in Mykonos means aligning your breath, body, and awareness with the natural rhythm of the island itself.
Begin Your Zazen Journey in Mykonos
Zazen is a practice of profound simplicity and uncompromising depth. It requires no special equipment, no spiritual theatrics, and no elaborate instruction – only the willingness to sit still, remain present, and observe reality without resistance. In an age where the mind is constantly pulled outward, Zazen offers a radical alternative: turning inward through stillness, embracing each moment without expectation or avoidance.
For the serious student of yoga, meditation, or self-inquiry, Zazen is not merely a technique – it is a discipline of being, one that complements and deepens the internal limbs of yoga. When integrated into daily practice, it becomes a powerful tool for cultivating insight, stability, and authentic awareness.
Whether you are new to meditation or seeking to deepen your path, Yoga in Mykonos offers a rare opportunity to experience authentic Zazen practice under the guidance of Aris Kapetanakis. Through private instruction or retreat integration, you will learn to sit in silence, meet yourself with honesty, and discover the stillness that exists beneath all movement.
Contact us today to book a Zazen session or to learn more about incorporating seated meditation into your retreat or private practice in Mykonos.
Sit. Breathe. Be.