Meditation is a common practice in Japan, with Zen Buddhism being a well-known school of Buddhism in the country. Japanese meditation is renowned worldwide for its spiritual, physical, and mental health benefits. The practice of meditation in Japan is deeply rooted in the origins of Zen Buddhism, which offers a path to enlightenment and self-realisation through meditation. In a fast-paced country like Japan, meditation provides a valuable opportunity to slow down, experience peace of mind, and cope with anxiety and stress.
Zen meditation emphasises practice and intuition over study and logic, aiming to uncover the innate clarity and workability of the mind. It promotes calmness, focus, creativity, and physical well-being through various techniques such as observing the breath in zazen (sitting meditation), quiet awareness (shikantaza), and intensive group practice (sesshin).
Meditation in Japan is often associated with traditional practices such as the tea ceremony, calligraphy, and Zen gardens. These practices integrate moments of meditation into Japan's cultural traditions. Additionally, visitors can find many foreigner-friendly meditation retreats and temples that offer meditation lessons, providing a unique opportunity to experience Zen and deepen their understanding of this ancient practice.
Characteristics | Values |
---|---|
Meditation techniques | Zazen, shikantaza, sesshin, Om mantra meditation, scent tune-in meditation, biofeedback, shukubo |
Meditation locations | Sogen-ji Temple, Kencho-ji Temple, Shunkoin Temple, Shogan-ji Temple, Eihei-ji Temple, Kennin-ji Temple, Eko-in Temple, Tokozen-ji Temple, Chokai-san International Zendo, Tosho-ji International Zen Center, Horakuan Temple |
Meditation benefits | Improved mental health, improved physical health, spiritual benefits, improved sleep, reduced stress, improved focus and creativity |
What You'll Learn
Zen Buddhism and meditation in Japan
Zen Buddhism and meditation are integral parts of Japanese culture. The practice of Zen Buddhism involves meditation to reach self-realization and enlightenment. Those who practice Zen do not rely on powerful deities but are instead guided by their teacher on their spiritual journey.
Zen Buddhism was introduced to Japan in the 6th century through China and Korea along the Silk Road. It is a well-known school of Buddhism in Japan, and aspects of Japanese culture, such as Japanese gardens, tea ceremonies, and martial arts, are influenced by Zen.
Zen meditation, or "zazen", involves a sitting posture in a quiet, tidy place. The meditator sits on their knees or in a lotus or half-lotus position, straightens their spine, pulls in their chin, and extends their neck. They allow their breath to flow quietly and naturally without trying to control it. As thoughts arise, they let them come and go without judgment.
Zen meditation promotes calmness, focus, creativity, and physical well-being. Studies have shown that it helps with depression, anxiety, stress, sleep, and, in some cases, chronic pain.
In Japan, group meditation, or "sesshin", often takes place in temples or centres. Kyoto, Nara, and Kamakura are famous for their Zen temples, and reservations are usually needed to join a lesson. Some locations offer daily practice, while others have only one lesson per week.
Zen gardens, or Japanese rock gardens, are also designed to assist with meditation. These gardens are typically made of gravel, sand, moss, pruned trees, and bushes, with intentionally placed rocks and stones. The gravel and sand are raked into spiral or rippled patterns, often to represent water. The smooth pebbles used are worn down by nature, not by humans, and the gardens imitate the essence of nature rather than its actual use or appearance.
Zen Buddhism has had a profound impact on Japanese culture and society, and its practices continue to be an important part of spiritual and wellness traditions in the country.
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Zazen: seated meditation
Zazen is a seated meditation technique that is a famous and fundamental part of Japanese culture. The word is derived from the Japanese word 'zen', which itself comes from the Chinese word Ch'an, a translation of the Indian term dhyana, meaning concentration or meditation.
Zazen is a sitting meditation practice that can be performed in a comfortable posture such as Burmese, half-lotus, or seiza. The spine should be straight, the chin tucked in, and the neck extended towards the ceiling. The breath should flow naturally without being controlled, and thoughts should be allowed to come and go without judgement. The goal of the practice is to study the self.
Zazen is often practised in groups, known as sesshin, in temples or centres. Sessions last around 30-50 minutes, and are alternated with walking meditation, short breaks, and meals.
Zazen is a great way to slow down and experience peace of mind, and is practised by both locals and visitors to Japan.
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Zen meditation retreats
Zen meditation is an ancient Buddhist tradition that originated in China and is now practised in various Asian countries, including Japan. It promotes calmness, focus, creativity, and physical well-being through practices like observing the breath in zazen (sitting meditation), quiet awareness (shikantaza), and intensive group practice (sesshin).
- Zen Mountain Monastery in Mount Tremper, New York: Set on 250 acres in the Catskills, about two and a half hours outside of New York City, this retreat centre teaches Western Zen Buddhism. The centre offers weekly Sunday Morning Programs, weekend retreats, and longer programs ranging from one week to one month to one year. Visitors stay in dorms for short courses and private rooms for longer retreats.
- Drala Mountain Center in Red Feather Lakes, Colorado: Established in 1971 by Tibetan meditation master Chögyam Trungpa Rinpoche, this retreat centre is located in the Rocky Mountains, surrounded by pine and aspen forests. They offer more than 100 programs per year, including introductions to meditation, deep dives into different practices, and multidisciplinary offerings that incorporate Indigenous wisdom traditions and body awareness practices. Accommodations include lodge rooms, shared dormitories, and tents.
- Spirit Rock Meditation Center in Woodacre, California: Located less than an hour outside of San Francisco, this retreat centre offers a peaceful and serene setting on 411 acres of quiet, hilly countryside. The primary meditative practice here is mindful Vipassana, or insight meditation, rooted in the Theravada tradition. They also offer mindfulness and loving-kindness meditation practices. Spirit Rock has flexible programs to fit all schedules, with options ranging from two-hour meditations to advanced one-year practitioner programs.
- Art of Living Retreat Center in Boone, North Carolina: Based on the ideals of the Art of Living movement started by humanitarian and spiritual leader Sri Sri Ravi Shankar, this 380-acre retreat centre offers multidisciplinary programs, including happiness, silent, yoga, and meditation retreats. One of their biggest draws is their Ayurvedic wellness programs, which approach wellness based on a person's constitution. Accommodations include boutique hotel rooms and simpler retreat rooms.
These are just a few examples of the many wonderful Zen meditation retreats available. Each retreat offers a unique experience and can help you deepen your meditation practice and find inner peace and tranquility.
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Zen temples in Japan
Zen meditation is a popular practice in Japan, with roots in Buddhism and a focus on spiritual enlightenment and mental well-being. Those interested in experiencing Zen meditation and learning about its traditions can visit various temples across Japan that offer meditation lessons and retreats.
One famous Zen temple in Japan is Kennin-ji, located in Kyoto's Gion district. It is one of the main temples of Japanese Buddhism's Rinzai Sect and is part of the Kyoto Gozan, the five most prestigious Zen temples in the city. Kennin-ji features immaculate Zen gardens with raked gravel and manicured moss, as well as halls adorned with dragon paintings and artwork.
Another renowned Zen temple is Ryoan-ji, also located in Kyoto. Ryoan-ji is a UNESCO World Heritage Site known for its Zen rock garden, which spans 248 square meters and features 15 rocks placed across stretches of white sand. The site was once a villa of the Fujiwara clan and was later converted into a Zen temple in 1450.
Shisen-do, a more secluded temple in Northern Higashiyama, Kyoto, offers a tranquil setting for visitors seeking to avoid crowds. This temple was constructed by Jozan Ishikawa, a landscape architect from a Samurai clan, as a retirement retreat. Shisen-do features a dry gravel Zen garden adorned with azaleas and maples, as well as a stone bridge and bamboo walls.
In addition to these temples in Kyoto, other cities in Japan, such as Sendai, Otsuki, and Kamakura, also offer meditation lessons and retreats at their Zen temples.
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Meditation techniques
Meditation is a well-known practice in Japan, with roots in Zen Buddhism, which offers a path to enlightenment through meditation. The Japanese term "Zen" is derived from the Chinese word "Ch'an", which itself translates from the Indian term "dhyana", meaning concentration or meditation. Zen meditation is a traditional Buddhist discipline that can be practised by both new and seasoned meditators.
Zazen
Zazen is a famous Japanese meditation technique that involves sitting upright and following the breath, especially the movement of the breath within the belly. The spine is straightened, the chin is pulled in, and the neck is extended as if reaching for the ceiling. The breath is allowed to flow quietly and naturally without any attempt to control it. Thoughts are observed as they arise and are then let go of without judgement. Zazen is often practised in groups, known as "sesshin", in temples or meditation centres.
Shikantaza
This Zen Buddhist meditation technique is practised without an object of meditation, anchors, or contents. The meditator "just sits" and allows their mind to be. There is no goal to this practice, and it is important to understand that it is not a means to an end but rather the end itself.
Walking Meditation
Walking meditation combines meditation with walking, which is an activity that many may already enjoy. It involves walking at a natural pace and paying attention to the lifting and falling of the foot with each step. Noticing the movement in the legs and the rest of the body, as well as any shifting of the body from side to side, helps to quiet the mind and allows the brain to shift.
Loving-Kindness Meditation
This meditation technique involves focusing on different people and directing positive energy and goodwill towards them, starting with oneself. By doing so, unhappy feelings can be released, and a feeling of happiness can be fostered in the mind.
Chakra Meditation
This meditation technique focuses on keeping the body's core chakras—the centres of energy—open, aligned, and fluid. Balanced chakras are believed to contribute to overall physical and mental well-being.
Sound Bath Meditation
This form of meditation uses sound vibrations from instruments such as bowls, gongs, and other instruments to help focus the mind and bring it into a more relaxed state.
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Frequently asked questions
Yes, meditation is a popular practice in Japan, especially Zen meditation, which is considered a fundamental part of Japanese inner life.
Zen meditation, or Zazen, is a form of seated meditation that originated from Zen Buddhism. The goal of Zazen is to achieve inner peace and explore the meaning of existence.
To practice Zazen, you sit upright with your eyes half-open, following your breath. If thoughts arise, you let them come and go without judgement. Zazen is typically practiced in silence for 15 to 45 minutes.
There are many temples across Japan that offer meditation sessions to visitors, such as the Sogen-ji Temple in Okayama, the Kencho-ji Temple in Kamakura, and the Eihei-ji Temple in Fukui.
No, temples in Japan often offer easy 5-minute trials for beginners.