You’re lying in bed, tired, but your mind’s still running a marathon.
"Did I leave the stove on? Was the Earth always round? What was the name of that drama I just watched?"
If this sounds familiar, you’re not alone. A lot of us struggle to sleep not because our bodies aren’t tired, but because our minds won’t stop talking.
That’s where Zazen could help. It’s a Japanese meditation practice that’s been around for centuries, and while it wasn’t designed specifically as a sleep aid… it might just help with that too.
So, What Exactly Is Zazen?
Zazen is a form of seated meditation rooted in Zen Buddhism.
Zazen - Image from Wikipedia
But don’t worry, you don’t have to master chanting or twisting your legs into a pretzel.
Zazen is about sitting quietly and noticing what your mind is doing. That’s it.
You’re not trying to stop your thoughts. You're just watching them float by, without getting caught in any of them. And that ability to notice your thoughts without getting pulled into them is what helps quiet the mind before sleep.
Why Is It So Hard to Sleep with a Busy Mind?
We usually blame stress. But it’s not limited to just big, heavy stress.
Sometimes, it’s small things that stack up:
- Trying to remember if you had locked your door
- Suddenly remembering about that urgent project you were meant to complete
- A mental replay of something awkward you said infinity days ago
This low-key mental activity keeps your nervous system slightly activated. Your heart rate will rise a little higher, your breathing will quicken, and sleep will back off until your body gets the signal that things are safe and still.
What Zazen Can Do for Sleep
Zazen helps you develop a kind of mental muscle: the ability to let a thought pass without following it.
By practicing Zazen, even for just a few minutes a day, you’re essentially giving your nervous system the green light to calm down. And when practiced consistently, it’s been linked to lower stress levels, slower breathing, and an easier transition into sleep.
There’s no pressure to “do it right.” Just focus on the present, sit still, and try it out.
A Simple Way to Begin
You don’t need a special room, incense, or even total silence.
Here’s how you can try Zazen tonight:
- Sit on a supportive meditation cushion or firm surface.
- Keep your back upright but relaxed.
- Rest your hands in your lap.
- Close your eyes, or lower your gaze.
- Breathe naturally.
- When your mind wanders (because it will), gently return your focus to your breathing.
Just begin with 3-5 minutes. Think of it as a wind-down for your mind, not a demand.
And if You’re Wondering What to Sit On…
Many people who practice Zazen use meditation cushions for posture support and comfort, especially when sitting for longer periods.
You don’t need one to start. But if you're curious, our Tatami Meditation Cushions are designed specifically for this kind of practice. They’re firm, made of natural materials, and help with posture alignment. But at the end of the day, it’s totally up to you!
Sleep Isn’t a Switch; It’s a Process
You don’t have to fix your sleep all at once. You don’t have to master Zazen either.
But if your mind feels too full at night, giving it five quiet minutes of space might help more than you think. Not by forcing sleep, but by making room for it.
You’re not trying to be a Zen master here.
You’re just someone trying to rest a little better. And that’s enough of a reason to start.
