When I started meditating, I thought all meditation was basically the same. You sit, you breathe, you try to calm down.
Then I stumbled into a Zen centre and discovered just how different meditation traditions can be.
The instruction was sparse. “Just sit.” No guided audio. No body scan. No loving-kindness phrases. Just… sitting.
I spent 40 minutes facing a blank wall, counting breaths to ten over and over, while my legs screamed and my mind rioted.
It was brutal. It was also strangely powerful.
Since then, I’ve explored both Zen practice and modern mindfulness approaches. They share roots but feel quite different. Here’s what I’ve learned about each.
The basics
Mindfulness meditation — as most people encounter it — is largely derived from Theravada Buddhist practices, particularly Vipassana (insight meditation). Apps like Headspace and Calm teach versions of this. It emphasises present-moment awareness, observing thoughts without judgment, and often includes body scans, loving-kindness, and varied techniques.
Zen meditation (zazen) comes from the Zen Buddhist tradition, which developed in China from a blend of Mahayana Buddhism and Taoism, then flowered in Japan. The approach is stripped down. Less technique, more just… sitting with whatever arises.
Both trace back to the Buddha. But 2,500 years of divergent development created distinct flavours.
The differences that matter
Amount of instruction
This was my biggest surprise.
Modern mindfulness: Typically guided, especially for beginners. A voice walks you through what to do. Focus here, notice this, return when you wander.
Zen: Minimal instruction. “Find a comfortable seated posture. Count breaths to ten. When you lose count, start again. Sit for 40 minutes.”
That’s… it. The tradition trusts that just sitting will reveal what you need to learn.
Posture
Mindfulness: Flexible. Sit in a chair, lie down, walk around. Whatever helps you practice regularly.
Zen: Traditionally rigid. Full lotus if possible (cross-legged with feet on opposite thighs). Seiza (kneeling) or Burmese position as alternatives. Straight spine. Still body. Facing a wall.
Modern Zen centres often accommodate beginners with chairs, but there’s still emphasis on formal posture. The idea is that body and mind aren’t separate — composing the body helps compose the mind.
Duration
Mindfulness apps: Usually 5-20 minutes. Brief daily sessions.
Zen sits: Traditionally 30-50 minutes. Often multiple periods in one session, with walking meditation (kinhin) between.
Zen assumes you’ll sit longer, with fewer props.
The role of technique
Mindfulness: Lots of techniques. Breath focus, body scan, loving-kindness, noting, visualisation. The right tool for the right moment.
Zen: Mainly “shikantaza” (just sitting) or breath counting. That’s it. Fewer tools, but you use them deeply.
The Zen view is that technique can become a distraction from simply being present. Mindfulness sees technique as skillful means to arrive at presence.
Teacher relationship
Mindfulness: Often app-based or workshop-based. You might never have a personal teacher.
Zen: Teacher (roshi) relationship is central. You might have regular one-on-one meetings (dokusan). The teacher guides your practice over years.
Philosophy
Mindfulness: Often divorced from Buddhist philosophy. Secular, focused on psychological benefits. Stress reduction, focus, emotional regulation.
Zen: Inseparable from Zen Buddhist tradition. Enlightenment (satori/kensho) is mentioned, but never grasped at. There’s something beyond symptom relief being pointed at.
What I’ve found useful from each
From Zen:
Less is more. After using guided apps for years, learning to sit without instruction felt like removing training wheels. Harder at first, but ultimately freeing.
The body matters. Sitting upright, feeling grounded through posture — it genuinely affects the mind. I don’t do full lotus (my knees won’t allow it), but I sit more formally than I used to.
Duration builds capacity. Sitting for 30+ minutes occasionally has taught me something that 10-minute sits never did. The discomfort that arises, and sitting through it anyway — that’s its own training.
From mindfulness:
Flexibility. I don’t need perfect conditions. I can meditate on the train, in a waiting room, lying in bed. Accessibility matters for daily practice.
Variety. Different techniques for different situations. Loving-kindness when I’m being harsh with myself. Body scan when I’m tense. Breath when I need an anchor.
Progressive guidance. Apps like Headspace taught me techniques I wouldn’t have discovered alone. Structure has value, especially when learning.
Who suits which?
Consider Zen if:
- You like stripped-down approaches
- You want the challenge and discipline of formal practice
- Community and teacher relationship appeal to you
- Philosophy and spiritual context feel important
- You’re interested in longer sits
Consider mindfulness if:
- You prefer accessible, flexible practice
- Guided audio helps you focus
- You want quick sessions that fit a busy life
- Secular framing resonates more than religious
- You like variety in techniques
Neither is better. They’re different tools.
Can you mix them?
Yes. My practice combines elements of both.
I use mindfulness techniques (body scan, loving-kindness) when they fit. I use guided meditation when I want support and structure. I use AI-generated sessions when I want something tailored to my current situation.
But sometimes I just sit. No guidance, no technique beyond counting breaths. Zen-style, even if I’m not formally practicing Zen.
The traditions can coexist in a single practice.
A note on appropriation
These are living traditions with communities, lineages, and teachers. If you’re drawn to Zen, consider actually studying with a Zen teacher rather than just lifiting the aesthetic. The depth is in the practice and relationship, not the surface elements.
Mindfulness has largely been extracted from Buddhist context for secular use. That’s made it accessible, but something is also lost. Worth being aware of both sides.
Getting started with each
For Zen:
Find a local Zendo (Zen centre) if one exists. Many offer beginner sessions. The ritual and community add dimensions that solo practice lacks.
Or try zen-inspired solo sitting: set a timer for 20-30 minutes. Sit upright facing a wall. Count breaths to ten, restart when you lose count. That’s all.
For mindfulness:
Apps are the easiest on-ramp. Headspace for structured courses. Calm for sleep content. Many options exist.
Or try AI-generated meditation at InTheMoment — you describe what you’re working with, and the session adapts. Two free sessions per day, no commitment.
The question that doesn’t matter
“Which kind of meditation is best?” gets asked constantly.
After years exploring both, I’ve concluded: the question misses the point.
The best meditation is the one you actually practice. Regularly. Over time.
Zen and mindfulness both work. They use different methods pointing toward similar shifts in how you relate to your own mind.
Pick an approach. Practice it. See what happens.
Want to explore meditation tailored to your situation? Get started with two free sessions per day — no philosophy required, just practical guidance.