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the Net Net Foundation Foundation Click Click to to verify verify About About Inc Inc Dotdash Dotdash All All rights rights reserved reserved IFRAME IFRAME about about blank blank Meditation Meditation How How to to Know Know if if Zen Zen Meditation Meditation Is Is Right Right for for You You Benefits Benefits Uses Uses and and Access Access to to the the Unconscious Unconscious By By Amy Amy Morin Morin LCSW LCSW Amy Amy Morin Morin Amy Amy Morin Morin Amy Amy Morin Morin LCSW LCSW Facebook Facebook LinkedIn LinkedIn Twitter Twitter Amy Amy Morin Morin LCSW LCSW is is the the Editor Editor in in Chief Chief of of Verywell Verywell Mind Mind She She s s also also a a psychotherapist psychotherapist the the author author of of the the bestselling bestselling book book Things Things Mentally Mentally Strong Strong People People Don Don t t Do Do and and the the host host of of The The Verywell Verywell Mind Mind Podcast Podcast Learn Learn about about our our editorial editorial 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Board Board BUTTON BUTTON Print Print Person Person practicing practicing Zen Zen meditation meditation Person Person practicing practicing Zen Zen meditation meditation Martin Martin Puddy Puddy Corbis Corbis Getty Getty Images Images Table Table of of Contents Contents View View All All Table Table of of Contents Contents How How Zen Zen Meditation Meditation Works Works Benefits Benefits of of Zen Zen Impact Impact on on the the Brain Brain Access Access to to the the Unconscious Unconscious Drug Drug Abuse Abuse Treatment Treatment How How to to Learn Learn It It Is Is It It Right Right for for You You Zen Zen meditation meditation also also known known as as Zazen Zazen is is a a meditation meditation technique technique rooted rooted in in Buddhist Buddhist psychology psychology The The goal goal of of Zen Zen meditation meditation is is to to regulate regulate attention attention It It s s sometimes sometimes referred referred to to as as a a practice practice that that involves involves thinking thinking about about not not thinking thinking People People usually usually sit sit in in the the lotus lotus position position or or sit sit with with their their legs legs crossed crossed during during Zen Zen meditation meditation and and focus focus their their attention attention inward inward While While some some practitioners practitioners say say this this step step is is accomplished accomplished by by counting counting breaths breaths generally generally from from one one to to others others say say there there is is no no counting counting involved involved What What Happens Happens During During Zen Zen Meditation Meditation Zen Zen meditation meditation is is considered considered an an open open monitoring monitoring meditation meditation where where monitoring monitoring skills skills are are used used These These monitoring monitoring skills skills are are transformed transformed into into a a state state of of reflexive reflexive awareness awareness with with a a broad broad scope scope of of attention attention and and without without focusing focusing on on one one specific specific object object Zen Zen meditation meditation is is similar similar to to mindfulness mindfulness in in that that it it s s about about focusing focusing on on the the presence presence of of mind mind However However mindfulness mindfulness focuses focuses on on a a specific specific object object and and Zen Zen meditation meditation involves involves a a general general awareness awareness Unlike Unlike loving loving kindness kindness and and compassion compassion meditation meditation which which focuses focuses on on cultivating cultivating compassion compassion or or mantra mantra meditation meditation which which involves involves the the recitation recitation of of a a mantra mantra Zen Zen meditation meditation involves involves increased increased awareness awareness of of the the ongoing ongoing physical physical and and self self referential referential processes processes Individuals Individuals who who practice practice Zen Zen meditation meditation attempt attempt to to expand expand their their attentional attentional scope scope to to incorporate incorporate the the flow flow of of perceptions perceptions thoughts thoughts emotions emotions and and subjective subjective awareness awareness Zen Zen meditation meditation often often involves involves keeping keeping the the eyes eyes semi semi open open which which is is different different from from most most other other forms forms of of meditation meditation that that encourage encourage closing closing the the eyes eyes During During Zen Zen meditation meditation practitioners practitioners also also dismiss dismiss any any thoughts thoughts that that pop pop into into their their minds minds and and essentially essentially think think about about nothing nothing Over Over time time they they learn learn how how to to keep keep their their minds minds from from wandering wandering and and may may even even be be able able to to tap tap into into their their unconscious unconscious minds minds Often Often the the goal goal is is to to become become more more aware aware of of preconceived preconceived notions notions and and gain gain insight insight into into oneself oneself Press Press Play Play for for Advice Advice On On Mantras Mantras Hosted Hosted by by Editor Editor in in Chief Chief and and therapist therapist Amy Amy Morin Morin LCSW LCSW this this episode episode of of The The Verywell Verywell Mind Mind Podcast Podcast shares shares how how to to create create a a personal personal mantra mantra Click Click below below to to listen listen now now Follow Follow Now Now Apple Apple Podcasts Podcasts Spotify Spotify Google Google Podcasts Podcasts RSS RSS Benefits Benefits Research Research clearly clearly shows shows meditation meditation has has a a wide wide range range of of physical physical cognitive cognitive social social spiritual spiritual and and emotional emotional health health benefits benefits And And of of course course meditation meditation can can be be a a great great stress stress reliever reliever which which is is why why many many people people turn turn to to it it in in the the first first place place It It s s likely likely that that Zen Zen meditation meditation offers offers many many of of the the same same benefits benefits as as other other types types of of meditation meditation but but much much of of the the research research on on meditation meditation hasn hasn t t differentiated differentiated between between the the different different types types There There is is early early research research that that shows shows different different types types of of meditation meditation may may affect affect the the brain brain in in slightly slightly different different ways ways So So it it s s possible possible that that Zen Zen meditation meditation might might offer offer some some additional additional benefits benefits beyond beyond those those seen seen in in other other types types of of meditation meditation Impact Impact on on the the Brain Brain For For years years scientists scientists have have studied studied how how meditation meditation affects affects the the mind mind and and the the body body There There has has been been some some particular particular interest interest in in Zen Zen meditation meditation practice practice and and how how it it affects affects the the brain brain In In a a study study researchers researchers compared compared people people who who had had more more than than three three years years of of daily daily practice practice in in Zen Zen meditation meditation with with novices novices who who had had never never practiced practiced meditation meditation Everyone Everyone in in the the study study was was given given a a brain brain scan scan and and asked asked to to focus focus on on their their breathing breathing Occasionally Occasionally they they were were asked asked to to distinguish distinguish a a real real word word from from a a nonsense nonsense word word on on a a computer computer screen screen Then Then they they were were instructed instructed to to focus focus on on their their breathing breathing again again The The scans scans revealed revealed that that Zen Zen training training led led to to activity activity in in a a set set of of brain brain regions regions known known as as the the default default network network The The default default network network is is linked linked to to wandering wandering minds minds The The volunteers volunteers who who regularly regularly practiced practiced Zen Zen meditation meditation also also were were able able to to return return to to their their breathing breathing much much faster faster than than the the novices novices after after being being interrupted interrupted The The authors authors of of the the study study concluded concluded that that meditation meditation may may enhance enhance the the capacity capacity to to stay stay focused focused pay pay attention attention and and limit limit distractions distractions all all of of which which can can be be a a struggle struggle for for people people in in today today s s digital digital world world Access Access to to the the Unconscious Unconscious There There s s also also been been a a lot lot of of curiosity curiosity about about whether whether Zen Zen meditation meditation can can allow allow practitioners practitioners to to better better access access their their unconscious unconscious minds minds It It s s thought thought that that the the conscious conscious mind mind can can only only focus focus on on one one thing thing at at a a time time like like your your grocery grocery list list or or a a book book that that you you re re reading reading But But experts experts suspect suspect the the unconscious unconscious mind mind is is vast vast Many Many researchers researchers believe believe that that knowing knowing how how to to access access unconscious unconscious processes processes could could foster foster greater greater creativity creativity and and help help people people become become more more aware aware of of what what they they need need to to do do to to reach reach their their goals goals A A study study examined examined whether whether Zen Zen meditation meditation helped helped practitioners practitioners better better access access their their unconscious unconscious minds minds All All of of the the participants participants were were experienced experienced Zen Zen meditators meditators One One group group was was asked asked to to meditate meditate for for minutes minutes The The other other group group was was asked asked to to read read magazines magazines Then Then all all of of the the participants participants were were seated seated in in cubicles cubicles with with a a computer computer They They were were instructed instructed to to link link three three words words presented presented on on the the screen screen with with a a fourth fourth associated associated word word They They also also were were asked asked to to type type the the answer answer as as fast fast as as possible possible The The individuals individuals who who meditated meditated prior prior to to the the test test were were able able to to complete complete the the task task faster faster which which demonstrated demonstrated that that they they had had better better access access to to their their unconscious unconscious minds minds In In another another study study one one group group was was again again asked asked to to meditate meditate for for minutes minutes while while the the control control group group was was simply simply told told to to relax relax Then Then all all the the volunteers volunteers were were asked asked questions questions each each with with three three or or four four correct correct answers answers For For example example they they may may be be asked asked to to name name one one of of the the four four seasons seasons However However just just before before seeing seeing the the question question on on the the computer computer screen screen a a potential potential answer answer such such as as Spring Spring flashed flashed for for milliseconds milliseconds On On average average the the meditation meditation group group gave gave answers answers that that matched matched the the subliminal subliminal words words The The control control group group only only matched matched an an average average of of words words The The researchers researchers concluded concluded that that the the meditators meditators were were better better able able to to access access what what the the brain brain paid paid attention attention to to than than the the non non meditators meditators The The study study authors authors report report Zen Zen meditation meditation might might be be able able to to provide provide better better insight insight into into what what s s going going on on in in the the background background of of the the brain brain If If Zen Zen meditation meditation allows allows you you to to better better understand understand how how you you re re feeling feeling why why you you make make certain certain decisions decisions and and how how you you re re influenced influenced by by your your environment environment this this could could have have a a big big impact impact on on your your life life Drug Drug Abuse Abuse Treatment Treatment Zen Zen meditation meditation is is often often used used in in drug drug abuse abuse treatment treatment programs programs in in Taiwan Taiwan because because it it slows slows heart heart rate rate and and respiration respiration while while also also improving improving the the functioning functioning of of the the autonomic autonomic nervous nervous system system In In fact fact the the authors authors of of a a study study published published in in the the Journal Journal of of Traditional Traditional and and Complementary Complementary Medicine Medicine found found that that Zen Zen meditation meditation affects affects brain brain heart heart interactions interactions According According to to the the authors authors Zen Zen practitioners practitioners devote devote their their practice practice to to disclosing disclosing the the spiritual spiritual heart heart inside inside the the organ organ heart heart They They state state Through Through years years of of Zen Zen meditation meditation practice practice practitioners practitioners have have their their brain brain functions functions totally totally reformed reformed into into a a so so called called detached detached brain brain dominated dominated by by the the spiritual spiritual heart heart Individuals Individuals who who are are in in recovery recovery from from drug drug abuse abuse also also may may experience experience problems problems with with their their autonomic autonomic nervous nervous system system the the system system responsible responsible for for the the control control of of the the bodily bodily functions functions that that are are not not consciously consciously directed directed like like breathing breathing heartbeat heartbeat and and digestive digestive processes processes Researchers Researchers have have found found that that minute minute Zen Zen meditation meditation sessions sessions have have shown shown significant significant improvement improvement in in autonomic autonomic nervous nervous system system function function in in patients patients Zen Zen meditation meditation also also improves improves mood mood and and a a better better mood mood can can be be key key to to helping helping people people with with a a drug drug addiction addiction resist resist the the temptation temptation to to use use again again The The researchers researchers also also found found that that Zen Zen meditation meditation enhances enhances the the hypothalamus hypothalamus and and frontal frontal lobe lobe functioning functioning which which improves improves self self control control and and helps helps people people overcome overcome addiction addiction Sixteen Sixteen out out of of participants participants in in the the study study said said they they experienced experienced cleaning cleaning and and rejuvenation rejuvenation of of body body and and mind mind after after a a minute minute Zen Zen meditation meditation session session Participants Participants also also reported reported scalp scalp tingling tingling whole whole body body heat heat and and feeling feeling cool cool Researchers Researchers who who use use Zen Zen meditation meditation as as a a treatment treatment say say it it impacts impacts regions regions of of the the brain brain that that help help individuals individuals successfully successfully go go through through detox detox and and the the recovery recovery process process How How to to Learn Learn It It There There are are many many ways ways to to learn learn more more about about Zen Zen meditation meditation including including audio audio programs programs online online videos videos online online learning learning programs programs and and books books devoted devoted to to the the subject subject You You also also might might find find a a Zen Zen meditation meditation class class so so you you can can learn learn from from an an instructor instructor Additionally Additionally there there are are a a variety variety of of meditation meditation retreats retreats that that last last anywhere anywhere from from a a weekend weekend to to a a month month or or more more Zen Zen meditation meditation retreats retreats are are especially especially popular popular with with tourists tourists in in China China who who want want to to learn learn the the practice practice in in a a Buddhist Buddhist temple temple So So depending depending on on your your interest interest needs needs and and budget budget there there are are plenty plenty of of ways ways to to find find a a program program that that will will help help you you learn learn Zen Zen meditation meditation techniques techniques Is Is Zen Zen Meditation Meditation Right Right for for You You When When it it comes comes to to meditation meditation it it s s important important to to find find which which type type is is best best suited suited for for you you Research Research shows shows that that Zen Zen meditation meditation doesn doesn t t always always turn turn out out to to be be a a favorite favorite In In fact fact sometimes sometimes it it s s near near the the bottom bottom of of the the list list In In a a study study college college students students spent spent seven seven days days practicing practicing a a specific specific type type of of meditation meditation over over the the course course of of four four weeks weeks At At the the end end of of the the study study they they were were asked asked to to rank rank the the meditation meditation practices practices in in order order of of personal personal preference preference Significantly Significantly more more participants participants ranked ranked Vipassana Vipassana mindfulness mindfulness and and Mantra Mantra meditation meditation as as higher higher than than Zen Zen and and Qigong Qigong Visualization Visualization A A Word Word From From Verywell Verywell Enjoying Enjoying your your meditation meditation practice practice is is key key to to sustaining sustaining it it over over a a long long time time If If you you try try Zen Zen meditation meditation and and it it isn isn t t right right for for you you don don t t discount discount all all types types of of meditation meditation Try Try another another type type until until you you find find one one that that s s best best suited suited for for you you Meditation Meditation for for Stress Stress Reduction Reduction Was Was this this page page helpful helpful BUTTON BUTTON BUTTON BUTTON Thanks Thanks for for your your feedback feedback Learn Learn the the best best ways ways to to manage manage stress stress and and negativity negativity in in your your life life BUTTON BUTTON Sign Sign Up Up You You re re in in Thank Thank you you form form email email for for signing signing up up There There was was an an error error Please Please try try again again What What are are your your concerns concerns BUTTON BUTTON Other Other BUTTON BUTTON Inaccurate Inaccurate BUTTON BUTTON Hard Hard to to Understand Understand BUTTON BUTTON Submit Submit Sources Sources Verywell Verywell Mind Mind uses uses only only high high quality quality sources sources including including peer peer reviewed reviewed studies studies to to support support the the facts facts within within our our articles articles Read Read our our editorial editorial process process to to learn learn more more about about how how we we fact fact check check and and keep keep our our content content accurate accurate reliable reliable and and trustworthy trustworthy Lusnig Lusnig L L Radach Radach R R Mueller Mueller CJ CJ Hofmann Hofmann MJ MJ Zen Zen meditation meditation neutralizes neutralizes emotional emotional evaluation evaluation but but not not implicit implicit affective affective processing processing of of words words PLoS PLoS One One e e doi doi journal journal pone pone Sharma Sharma H H Meditation Meditation process process and and effects effects Ayu Ayu doi doi Krishnakumar Krishnakumar D D Hamblin Hamblin MR MR Lakshmanan Lakshmanan S S Meditation Meditation and and yoga yoga can can modulate modulate brain brain mechanisms mechanisms that that affect affect behavior behavior and and anxiety anxiety A A modern modern scientific scientific perspective perspective Anc Anc Sci Sci doi doi as as v v i i Pagnoni Pagnoni G G Cekic Cekic M M Guo Guo Y Y Thinking Thinking about about not not thinking thinking neural neural correlates correlates of of conceptual conceptual processing processing during during Zen Zen meditation meditation PLoS PLoS One One e e doi doi journal journal pone pone Andreasen Andreasen NC NC A A journey journey into into chaos chaos creativity creativity and and the the unconscious unconscious Mens Mens Sana Sana Monogr Monogr doi doi Strick Strick M M van van Noorden Noorden TH TH Ritskes Ritskes RR RR de de Ruiter Ruiter JR JR Dijksterhuis Dijksterhuis A A Zen Zen meditation meditation and and access access to to information information in in the the unconscious unconscious Conscious Conscious Cogn Cogn doi doi j j concog concog Lo Lo PC PC Tsai Tsai PH PH Kang Kang HJ HJ Miao Miao Tian Tian WJ WJ Cardiorespiratory Cardiorespiratory and and autonomic autonomic nervous nervous system system functioning functioning of of drug drug abusers abusers treated treated by by Zen Zen meditation meditation J J Tradit Tradit Complement Complement Med Med doi doi j j jtcme jtcme Burke Burke A A Comparing Comparing individual individual preferences preferences for for four four meditation meditation techniques techniques Zen Zen Vipassana Vipassana mindfulness mindfulness Qigong Qigong and and Mantra Mantra Explore Explore NY NY doi doi j j explore explore Additional Additional Reading Reading Ananthaswamy Ananthaswamy A A Zen Zen meditation meditation allows allows greater greater access access to to subliminal subliminal messages messages New New Scientist Scientist doi doi s s Dahl Dahl CJ CJ Lutz Lutz A A Davidson Davidson RJ RJ Reconstructing Reconstructing and and deconstructing deconstructing the the self self cognitive cognitive mechanisms mechanisms in in meditation meditation practice practice Trends Trends Cogn Cogn Sci Sci Regul Regul Ed Ed doi doi j j tics tics Related Related Articles Articles Midsection Midsection Of Of Woman Woman Reading Reading Book Book On On Paper Paper 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We We Set Set Intentions Intentions in in Yoga Yoga and and Meditation Meditation Practice Practice Father Father and and son son talking talking in in park park Father Father and and son son talking talking in in park park What What Is Is Compassion Compassion woman woman enjoying enjoying the the sunlight sunlight woman woman enjoying enjoying the the sunlight sunlight What What Are Are the the Benefits Benefits of of Mindfulness Mindfulness compassion compassion compassion compassion Research Research Suggests Suggests the the Brain Brain Can Can Be Be Trained Trained in in Compassion Compassion Mindfulness Mindfulness meditation meditation can can help help relieve relieve anxiety anxiety Mindfulness Mindfulness meditation meditation can can help help relieve relieve anxiety anxiety Tips Tips to to Practice Practice Mindfulness Mindfulness Meditation Meditation Today Today Verywell Verywell Mind Mind Daily Daily Tips Tips for for a a Healthy Healthy Mind Mind to to Your Your Inbox 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