Within Zen practice, posture and breathing are not peripheral techniques but the very foundation of seated meditation, or zazen. The body is regarded as a gateway to stabilizing the mind, so considerable care is given to how one sits. Traditional postures such as full lotus, half lotus, Burmese style, kneeling, or even sitting upright in a chair are all used, provided they allow a stable base and an upright, naturally straight spine. Shoulders are relaxed, the chin is slightly tucked, and the hands rest in a mudra, often the cosmic mudra, so that the body is both alert and at ease. Eyes are typically kept slightly open, gazing downward, supporting wakefulness without strain. This disciplined alignment is treated as an expression of the awakened mind itself, not merely a preparation for it.

Breathing is given an equally central role, functioning as a bridge between body and mind. The breath is usually taken quietly through the nose, allowed to remain natural while being clearly felt in the lower abdomen, or hara. Some lineages encourage simple awareness of the breath, while others introduce counting the breaths from one to ten as a way to cultivate concentration and prevent distraction. The emphasis is on natural, abdominal breathing—deep, slow, and rhythmic—rather than on forced or manipulated techniques. A calm, steady breath both reflects and supports a calm, steady mind, serving as a reliable anchor for attention as thoughts arise and pass.

Posture and breathing, taken together, create the conditions in which the spirit of “just sitting” can unfold. They are not regarded as magical in themselves, but as time-tested means of harmonizing body and mind so that direct, non-conceptual experience can reveal itself. Through correct posture, the body embodies stillness and dignity; through natural breathing, awareness is gently gathered and sustained. Over time, the distinction between posture, breath, and mind is said to soften, as these elements function as a single, integrated expression of meditative awareness.