Zuowang, or "sitting and forgetting", is a Taoist meditation practice focused on letting go of thoughts and the ego to achieve inner peace. Unlike other meditation techniques, it emphasizes effortless awareness over concentration or visualization. This practice originated during China's Warring States period and was central to Taoist hermits who sought harmony with the Dao in secluded environments.
Key Takeaways:
- What is Zuowang? A meditation method encouraging mental release and self-dissolution.
- How to Practice: Sit with a straight spine, relax, and let thoughts fade naturally.
- Modern Benefits: Reduces stress, lowers cortisol by up to 37%, and improves mental clarity.
- Comparison with Buddhism: Zuowang focuses on non-action (wuwei) and unity with the Dao, while Buddhist methods emphasize mindfulness and impermanence.
| Aspect | Zuowang | Buddhist Meditation |
|---|---|---|
| Goal | Harmony with the Dao | Awareness of impermanence |
| Method | Natural dissolution of thought | Structured mindfulness |
| Practice Style | Individual, hermit-based | Group-oriented systems |
Modern adaptations make Zuowang accessible with short daily sessions in quiet spaces, blending ancient wisdom with contemporary life. Start with just 15 minutes a day to experience its calming effects.
Daoist Quiet Sitting: A Guide to Zuowang Practice
Origins and Philosophy
Zuowang meditation has its roots in China's Warring States period (475-221 BCE). It became a cornerstone of the Taoist hermit tradition, blending silence and deep insight into a transformative practice.
Ancient Taoist Sources
The first recorded mention of Zuowang is found in the Zhuangzi, specifically in Chapter 6. The term itself combines two characters: 坐 (zuò, meaning "sitting") and 忘 (wàng, meaning "forget"). The character for "forget" is particularly meaningful, as it includes the "heart-mind" radical alongside the "perish" component [6].
Guo Xiang, a 3rd-century CE commentator, offers a profound explanation of the practice:
"Being oblivious of Heaven and Earth... never conscious of one's body-self" [1][2]
This commentary highlights Zuowang's focus on emptiness, setting it apart from other meditative practices of the time.
Core Principles
Zuowang is built on three key Taoist concepts:
| Principle | Meaning | Role in Practice |
|---|---|---|
| Hundun (混沌) | Primordial unity | Breaking down conceptual boundaries |
| Wuwei (無爲) | Non-action | Letting go and allowing natural processes to unfold |
| Ziran (自然) | Spontaneity | Acting in harmony with one's innate nature |
Modern Taoist teacher Liu Xingdi explains the importance of these ideas in practice:
"Just trust the inherent natural process" [7]
Historical Development
Zuowang underwent significant development during the Tang Dynasty (618-907 CE). Sima Chengzhen introduced a seven-stage framework that organized the practice while staying true to its essence. This structure offered a distinctive alternative to the more rigid focus found in Buddhist meditation [2][3].
Unlike other methods, Zuowang emphasizes body alignment as a way to regulate qi, rather than simply ensuring stability [7].
Over the centuries, Zuowang has retained its fundamental character. The Quanzhen School continues to honor its philosophical depth, connecting ancient wisdom with contemporary practice. This continuity underscores the enduring relevance of Zuowang, which will be examined further in later sections.
How to Practice Zuowang
Getting Started
Modern practitioners draw inspiration from the Tang Dynasty's seven-stage framework [2][3], paying close attention to their environment and posture. Liu Xingdi of Leigutai Temple emphasizes that proper physical alignment helps prevent qi from dispersing. To practice, sit with your spine straight, shoulders relaxed, and hands in the xuánzhǎng (open-palm) position [1][5].
Pick a quiet spot with a stable temperature for the best experience [4][5].
Basic Technique
Zuowang revolves around the paradox of non-striving, unfolding naturally over time:
- Initial Settling: Let go of any goals and focus on bodily sensations.
- Mental Release: Allow your thoughts to fade away, like clouds drifting across the sky.
- Deepening: Notice physical changes, such as warmth in the dantian area [1][2].
These physical cues are reminiscent of Tang Dynasty masters' qi regulation techniques [3].
Common Difficulties
Starting Zuowang can be challenging, but these tips can help manage common issues:
| Challenge | Solution |
|---|---|
| Mental Wandering | Acknowledge thoughts as "passing clouds." |
| Physical Discomfort | Adjust your posture while staying relaxed. |
| Drowsiness | Slightly open your eyes and soften your gaze. |
Begin with 15-minute daily sessions for the first month, then increase to 30 minutes in the second month, and gradually work up to 45+ minutes [1][4].
It’s important to understand that Zuowang is not about forcing your mind into blankness. As Eva Wong explains, the goal is to "drop conceptions" through non-striving - neither suppressing nor engaging with thoughts [1][3]. This practice reflects the primordial unity (hundun) described in Core Principles and aligns with the long-term dedication seen in Taoist Hermit Practices.
sbb-itb-4c1eb9b
Zuowang and Buddhist Meditation
Methods and Aims
Zuowang and Buddhist meditation may appear similar on the surface, but their methods and objectives set them apart. Zuowang focuses on merging with the Dao by naturally letting go of the ego, while Buddhist meditation operates within the framework of the Four Noble Truths, emphasizing awareness of impermanence.
The key difference lies in their approach to practice. Zuowang encourages a state of non-action (wuwei), where practitioners let go of all intention. On the other hand, Buddhist meditation, particularly satipatthana, involves maintaining deliberate awareness of the present moment through structured techniques.
These philosophical differences also shape their outcomes:
| Aspect | Zuowang | Buddhist Meditation |
|---|---|---|
| Primary Goal | Harmony with the Dao via qi flow | Understanding emptiness (sunyata) |
| Core Method | Natural dissolution of thought | Systematic mindfulness practices |
| Practice Framework | Individual hermit-based transmission | Group-oriented training systems |
These contrasting methods reflect the principles of wuwei and ziran discussed in Core Principles.
Common Elements
Despite their differences, these traditions share overlapping aspects, especially in advanced stages of practice. Neuroimaging studies reveal similar brain activity patterns, though with distinct areas of activation [3][5].
Modern temples like Leigutai incorporate both traditions, offering morning zuowang sessions and afternoon compassion-focused practices [4][5].
"The Caodong Chan tradition... took the mantle of this non-conceptual meditation, placed it into the structured frameworks, and carried it forward as the central method for Buddhist awakening." - Old Oak Daoist Society [5]
Both practices yield similar physiological effects in advanced practitioners, such as:
- Altered breathing patterns
- Improved thermal regulation
- Unique bodily energy sensations
These outcomes arise through different methods, reflecting the contrast between Zuowang’s spontaneous qi regulation and Buddhism’s structured approach [2][4]. This difference highlights the Taoist hermit philosophy's focus on primordial unity (hundun) versus Buddhism’s more methodical cultivation.
Current Practice and Resources
Daily Practice Tips
Modern Zuowang combines ancient hermit traditions with practical, research-backed methods for today's world. For example, a study by the Shanghai Qigong Institute found that an 8-week daily practice led to a 37% drop in cortisol levels and a 22% boost in divergent thinking among 150 participants [3][5].
Here’s how you can structure your practice for the best results:
Morning and Evening Sessions
- Dedicate 15-30 minutes to each session.
- Use vibration timers to maintain silence during practice.
- Apply blue light filters in the evening to create a calming environment [1][2].
Incorporating Nature and Urban Life
For urban practitioners, the British Taoist Association suggests using nature soundscape apps to mimic the peaceful atmosphere of traditional temples [1]. If you live in an apartment, try stargazing from your balcony as a modern take on cosmic observation. These approaches help maintain ziran (naturalness) even in city settings.
At Work
Eva Wong recommends taking short, 3-minute breathing breaks throughout the day to stay centered [1]. This aligns with Liu Xingdi’s teaching that a "still body leads to a calm mind", allowing you to integrate Taoist principles like wuwei (effortless action) into your busy schedule [1].
| Practice Level | Duration | Focus Area |
|---|---|---|
| Beginner (1-3 months) | 5-15 mins | Jingxin (focused attention) |
| Intermediate (4-6 months) | 15-30 mins | Duanyuan (breaking habits) |
| Advanced (7-9 months) | 30-45 mins | Shouxin (preserving awareness) |
Book of Tao Resources
The Book of Tao offers a wealth of tools for modern Zuowang practitioners, particularly through its exploration of Zhuangzi’s "mind fasting" concept. Highlights include:
- Side-by-side translations of key Taoist texts.
- Updated interpretations of Chapter 56, focusing on the idea that "forgetting self precedes merging with Dao."
- Practical guides that blend traditional teachings with modern-day applications [1][context].
These resources make it easier to connect ancient temple practices with modern living, offering both deep textual insights and actionable meditation techniques.
Summary
Zuowang meditation is a Taoist practice rooted in ancient wisdom, focusing on "sitting and forgetting" to achieve a deep sense of unity with the vastness described in the Zhuangzi as "letting limbs fall away" and "releasing mind and spirit" [1][3]. This approach connects the traditions of Taoist hermits with the needs of today's world, as explored in this article.
Over time, Zuowang has blended silent reflection with practical understanding, forming a consistent thread in Taoist hermit traditions for thousands of years. Modern research supports its benefits, while temple masters continue to shape these principles for today’s practitioners [7].
What sets Zuowang apart from other forms of meditation is its focus on total mental release, rather than following specific techniques or aiming for particular outcomes. This aligns with the Tang Dynasty philosophical ideas mentioned earlier, especially regarding the advanced stages of letting go mentally [1].
Today, Zuowang is particularly useful for reducing stress, with clear physiological advantages. It also provides what Liu Xingdi calls innate clarity [5], making it a valuable tool for those seeking both spiritual growth and practical relief in modern life.
FAQs
What is the Zuowang technique of meditation?
Zuowang, meaning "sitting and forgetting", is a meditation method that emphasizes letting go of ego and achieving alignment with the Tao. Instead of focusing the mind, it encourages a state of effortless awareness, allowing the practitioner to dissolve mental constructs. This approach draws from the ideas of primordial unity (hundun) and effortless action (wuwei) discussed earlier [1][4].
How does Zuowang differ from other meditation practices?
Unlike mindfulness practices, which often involve observing thoughts without judgment, Zuowang promotes a state of non-conceptual stillness [1][2]. It also contrasts with Zuochan ("sitting meditation"), which relies on maintaining focused awareness. Zuowang aims for a complete release from conceptual thinking [3].
What is the traditional progression for mastering Zuowang?
The practice typically follows Sima Chengzhen's seven stages of mental release, a framework rooted in the Tang Dynasty. These stages align with the historical developments outlined earlier in the article [2].
What challenges might beginners face?
Beginners often struggle with forcing effort (which goes against wuwei), mistaking trance-like states for progress, or dealing with physical discomfort from extended sitting [1][5]. To address these, modern teacher Shi Jing suggests starting with short, relaxed sessions and incorporating qigong stretches to prepare the body [1][5].
Are there documented benefits of Zuowang?
Classical texts highlight outcomes like harmonizing qi - a connection to the earlier discussion on qi regulation - and achieving greater mental clarity through refined awareness [1][2].
Where can one learn authentic Zuowang methods?
Eva Wong's book Cultivating Stillness offers detailed guidance on Quanzhen lineage practices [1]. Additionally, the Leigutai Temple provides online retreat programs that maintain traditional hermetic teachings [5].
Related Blog Posts
Other in
on our social media
Never miss an update with Tao Te Ching Translations. Subscribe to our email list.
YOUR EMAIL
JOIN NEWSLETTER
