Zen Meditation in comparison with Mindful Awareness Practices (MAPs)

Overview

Meditation in general is a training practice to focus the mind on a particular object, thought, emotion or activity to achieve clarity or a state of calm. Many practitioners meditate for relaxation, stress reduction or to cultivate personal growth while others meditate for spiritual development.

Various cultures and traditions around the world has been practicing meditation for thousands of years. Although there are different forms of meditation, at its core, is a common goal to reach a state of inner peace and heightened awareness.

Mindful Awareness Practices (MAPs) refer to a set of techniques and exercises designed to cultivate mindfulness, which is the practice of paying attention to the present moment with intentionality and without judgment. MAPs typically include various forms of meditation, body awareness (walking meditation) and mindful movement practices (yoga or tai chi). These practices aim to enhance self-awareness, reduce stress, improve emotional balance and promote overall well-being.

Two most popular meditation practices

Mindfulness Meditation

This practice, which originates from Buddhist teachings, involves paying attention to your thoughts as they pass through your mind without judgment. It can help you immerse yourself in the present moment and build awareness in your daily experiences. Mindfulness meditation is also considered accessible for beginners.

Transcendental Meditation (TM)

This practice involves sitting with eyes closed and repeating a mantra while focusing on the breaths to attain a deep state of restfulness. The most well-known sacred chants are Shiva mantras to Lord Shiva of the Hindu faith.  TM is said to promote calm and self-awareness. Some studies have found TM can reduce stress and anxiety, improve brain function and enhance cardiovascular health.

Sōtō Zen Mindfulness Meditation is widely practiced in the United States

Zazen or sitting meditation, is the primary practice of Zen Buddhism and has been popular in the United States since the early 20th century. Zazen is said to transform the mind, heart and life. Zazen involves:

⦁ Sitting upright with an open spine and soft belly
⦁ Grounding on a cushion or chair
⦁ Following the breath (inhaling and exhaling)
⦁ Returning to the breath when a thought arises with judgement
⦁ Suspending judgmental thinking
⦁ Letting thoughts, emotions, words, images and ideas pass 
⦁ Open mind for clarity and awareness
⦁ Inspire to awaken our Buddha nature and attain enlightenment

How to practice Zen Meditation

The goal of zazen is to suspend judgmental thinking and let thoughts, feelings, ideas, images, and words pass by without getting involved with them. Practitioners are encouraged to remain in the present moment, be aware of what is happening around them and what is passing through their minds. Zazen meditation is a fundamental practice in Zen Buddhism, emphasizing seated meditation as a means to develop mindfulness, insight and awakening. Also known as Shikantaza. Here are key aspects of Zen Meditation:

Posture: Practitioners typically sit cross-legged on a cushion (zafu) on the floor or on a chair with feet flat on the ground. The spine is upright, hands positioned in a specific mudra (hand posture) and eyes are generally kept open with a softened gaze.

Breath Awareness: Attention is directed towards the breath without attempting to control it. This helps to anchor the mind in the present moment.

Awareness of Thoughts: Rather than suppressing thoughts, practitioners just observe thoughts without judgment as they arise; allow the thoughts to pass without getting caught up in them. This cultivates detachment and clarity.

Silence and Stillness: Zazen is typically practiced in silence, often in groups (sangha), and is characterized by stillness of body and mind.

What is Zen Shikantaza Meditation

In the Sōtō school of Zen, “just sitting”, Shikantaza meditation is meditating without objects, anchors, or content (counting the breathe or walking etc.) in which to focus upon. The meditator strives only to be aware of the stream of thoughts, allowing them to arise and pass away without interference.

Mindful Awareness Practice Trending in The United States

Since the late 70s Mindful Awareness Practices gained popularity through Mindful-based therapy and cognitive behavior therapy programs, and clinics by western Buddhists such as Jon Kabat-Zinn, PhD, founder of Mindfulness-Based Stress Reduction (MBSR) Clinic in 1979, and the Center for Mindfulness in Medicine, Health Care, and Society (CFM), in 1995. Both the MBSR Clinic and the CFM are now part of UMass Memorial Health. Jon Kabat-Zinn is a major contributor to the movement of mindfulness into mainstream institutions as we know it today.

Key aspects of Mindfulness

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations. It involves paying attention to what is happening in the present moment without judgment:

Present Moment Awareness: Being fully engaged in what you are doing right now rather than dwelling on the past or worrying about the future.

Non-Judgmental Acceptance: Observing your thoughts and emotions without labeling them as good or bad. This allows for a more objective understanding of your experiences.

Purposeful Attention: Directing your attention intentionally, often starting with the breath or bodily sensations, and then expanding to include thoughts, emotions and surroundings.

Mindfulness practices can be formal (sitting meditation or yoga) or informal (simply paying attention to your breath throughout the day). Research has shown that regular mindfulness practice can reduce stress, improve focus and concentration, enhance emotional balance and promote overall well-being

Mindful Awareness Practice in mainstream institutions and daily life activities

MAPs are often taught in structured schools, programs or courses, ranging from introductory levels suitable for beginners to more advanced practices. They may include guided meditations, breathing exercises and techniques for integrating mindfulness into daily life. Key elements of Mindful Awareness Practices include:

Mindfulness Meditation: Focusing attention on the breath, bodily sensations, thoughts or emotions as they arise, and gently bringing the focus back when the mind wanders.

Body Awareness: Bringing awareness to physical sensations, movements and posture, often through practices like body scans or mindful walking.

Mindful Movement: Engaging in physical activities with full attention and awareness, such as yoga, qigong or walking meditation.

Integration into Daily Life: Applying mindfulness principles to everyday activities like eating, listening or communicating to foster greater presence and responsiveness.

MAPs draw from both traditional contemplative teachings, such as those found in Buddhist meditation and modern psychological approaches such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). These practices have been widely researched and shown to have numerous benefits for mental health, emotional well-being, medicine, psychology, health care, neuroscience, schools, higher education, work place, business, social justice, criminal justice, prisons, law, technology, military, government, professional sports; and, offering an overall quality of life when practiced regularly.

Conclusion

Both Zen Meditation and Meditation Awareness Practices (MAP) has many similarities and common benefits for the well-being of practitioners: reduce stress, improve emotional/mental balance and attain a state of calm and clarity. Instititions such as monasteries and clinics offer these forms of mediations to promote self-awareness. Meditation has transmuted from traditional religious practices to secular life. An endeavor taken on by the historical Buddha, Siddhartha Gautama, that was a long time coming. The United States has become a nation of meditators and apart of a world-wide sangha. What distinguish Zen Meditation from Meditation Awareness Practices, least for now is, spirituality. It appears MAPs advocates primary goal is to prescribe pain relief and social mindfulness practices; whereas, Zen Meditation as taught by spiritual teachers is to help human beings liberate themselves and attain spiritual enlightenment.