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Zazen vs Mindfulness: What's the Difference?

“Zazen” and “mindfulness” are often used interchangeably, but they come from different places and have a different flavor. Here’s how they compare.

Zazen: seated Zen

Zazen is the seated meditation of Zen Buddhism. In the Soto tradition its core is shikantaza — objectless “just sitting,” often facing a wall, eyes open. It’s less a technique to master than a way of being present.

Mindfulness: a modern, secular method

Modern mindfulness, popularized in clinical programs, usually involves deliberately paying attention to a chosen object (breath, body, sounds) with an attitude of non-judgment. It’s the most heavily researched form of meditation.

Which should you try?

They’re more friends than rivals. Mindfulness offers structure that beginners often find easier; zazen offers a spacious simplicity many come to love. Wall staring sits gently between them — simple enough for beginners, open enough to deepen. Compare with shikantaza and start with the step-by-step guide.