Zazen: The secret of the samurai to win without violence

Zazen, known as “sitting meditation,” is a central practice of Zen Buddhism that invites stillness and nonjudgmental observation of the mind.Originally practiced by monks and later adopted by samurai warriors, Zazen focuses on posture and breathing to cultivate mental serenity, allowing the practitioner to immerse themselves in a state of inner peace. This stillness not only offers respite from the daily hustle and bustle, but also cultivates emotional and mental strength, essential qualities both in combat and in modern life.

For the samurai, Zazen was not only a spiritual practice, but a preparation for facing any challenge, freeing them from fear and attachment to results. This approach can also be transferred to everyday life, as it helps us develop a resilient mindset in the face of difficulties, promoting an even-tempered perspective on success and failure.

Zazen practice begins with a well-aligned and stable posture, which allows energy to flow freely through the body. The elements of the Zazen posture are as follows:

1. Sit on a cushion or zafu: The practitioner sits cross-legged in the lotus or semi-lotus position.
2. Erect column: The spine is kept straight, but without tension, allowing a feeling of stability and alertness.
3. Hands in cosmic mudra:The hands are placed on the lap, with one palm over the other and the thumbs gently touching, symbolizing unity and peace.
4. head slightly tilted: The head is gently tilted forward, with the gaze lowered, focused on an imaginary point or with the eyes half-closed.

Zazen breathing is deep and slow, encouraging the expansion of the abdomen with each inhalation. This rhythm calms the nervous system, reduces stress and allows the mind to focus on the present moment. It encourages one to observe thoughts without getting involved in them, letting them pass by like clouds in the sky, without judgment or attachment.

For the samurai, Zazen was much more than spiritual training; Zazen was a tool to overcome fear and enter into combat with mental clarity. In the life of a samurai, where every fight was a matter of life or death, the mind had to be clear of disturbing thoughts or anxieties. The practice of Zazen allowed them to reach a state of equanimity and detachment, preparing them to face any situation without being governed by fear or emotion.

In martial arts, a practitioner with a mind trained in Zazen learns to observe each movement and reaction of the opponent calmly, reacting intuitively and without rushing. This clarity allows them to adapt quickly in combat, staying alert and focused without falling into anxiety. Modern martial arts, such as kendo, aikido or jiu-jitsu, find in Zazen a useful technique to teach their practitioners patience, observation and emotional detachment, essential qualities in combat.

Practicing Zazen improves mental stamina, which is essential for standing firm in the face of fatigue, pain, or physical adversity. The practice helps one endure long training sessions without distraction, offering an inner strength that martial arts practitioners apply to overcome difficult moments in the dojo and in real combat situations.

Zazen helps to find peace in the midst of chaos, allowing individuals to respond in a more serene and reflective manner to stressful situations. In a world of constant speed and pressure, this meditation allows one to develop an "inner center" from which it is possible to act without being overwhelmed by stress or anxiety.

The consistent practice of Zazen fosters an attitude of acceptance towards life as it is, reducing negative thoughts and eliminating excessive judgment of oneself or others. This is key to a positive mindset and a healthy relationship with emotions. In everyday life, this translates into better self-understanding and more balanced personal relationships, as the practitioner learns to react less and to understand the emotions of others more deeply.

Detachment cultivated in Zazen does not imply a lack of interest or love, but rather a love without possessiveness and without excessive expectations. In interpersonal relationships, detachment helps to deal with conflicts in a constructive way, staying calm instead of reacting with anger or frustration. This practice of detachment allows people to build more authentic relationships, based on mutual understanding and respect.

Studies have shown that practicing Zazen reduces cortisol, the stress hormone, in the body. It also helps improve concentration, promoting brain plasticity and general well-being. Practicing Zazen regularly improves mental health, reducing symptoms of anxiety and depression.

Zazen trains the mind to stay focused and avoid distractions. This type of mental training results in better performance on complex and cognitively demanding tasks. In the workplace, those who practice Zazen show greater productivity and a more efficient ability to solve problems.

A dedicated, quiet space can encourage consistent practice. To start, just set aside 5-10 minutes a day, gradually increasing the duration. This space can be a simple corner in your home where you can sit quietly without interruptions.

The key to Zazen is consistency, even if the results are not immediate. The benefits of this practice are felt in the long term, and as the body and mind adapt to meditation, one can experience deeper and more lasting peace.

Zazen teaches that true strength comes from calmness and balance, not aggression or control. In a world that constantly demands attention and reaction, Zazen reminds us of the importance of stopping and observing. This act of conscious observation is not only useful in the dojo, but also in every aspect of life, from decision-making to interpersonal relationships.

The practice of Zazen invites us to live in the present, without being slaves to the past or the future, accepting each moment as it is, and that, in turn, frees the person from dissatisfaction and attachment. Ultimately, Zazen is not just a meditation for martial artists or Zen monks, but an accessible practice that transforms modern life, cultivating an inner peace capable of facing any adversity.