Zen Meditation (Zazen) from Scratch: Posture, Breath, Koan — PickAClass
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⏱ 3h 7m 📚 31 lessons 🎧 Audio version

Zen Meditation (Zazen) from Scratch: Posture, Breath, Koan

Ten Guided Sessions with AI Feedback on Consistency

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  • 🌐 In English
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About this course

This course introduces Zen meditation (zazen) practice for anyone wishing to explore it from the beginning. Through ten guided sessions, you will learn the basics of correct posture, breath control, and the approach to koans. The path is structured in practical modules and exercises focused on practice stability. Integrated artificial intelligence monitors your consistency, providing concrete feedback on your commitment.

Course contents

5 modules · 31 lessons · 3h 7m

1 Foundations and Posture
Learn the physical alignment necessary for a stable sitting. 6 lessons · 37 min
  1. Welcome to Zen
    Introduction to zazen philosophy for those starting from scratch.    6 min
  2. Your Sacred Space
    How to prepare the environment and choose a support (zafu or chair).    6 min
  3. The Base: The Legs
    Techniques for the lotus, half-lotus, or seiza positions.    7 min
  4. The Spine
    Back alignment to promote energy and alertness.    6 min
  5. The Cosmic Mudra
    The correct hand position and its symbolic meaning.    6 min
  6. Gaze and Presence
    Managing the eyes and jaw during the session.    6 min
2 The Art of Breathing
Develop deep and mindful breathing. 5 lessons · 30 min
  1. Observing the Breath
    Becoming aware of natural breath without forcing it.    6 min
  2. Abdominal Breathing
    Technique to activate the diaphragm and calm the nervous system.    6 min
  3. The Long Exhalation
    The importance of a slow exhalation for releasing tension.    6 min
  4. Susokukan: Counting Breaths
    Concentration exercise to anchor the mind to the body.    6 min
  5. Managing Thoughts
    How to let mental images flow without following them.    6 min
3 The Mind and Koans
Introduce the koan tool to overcome linear logic. 5 lessons · 30 min
  1. What is a Koan?
    Definition of the koan as a paradox to awaken the mind.    6 min
  2. Fruitful Doubt
    Using uncertainty as a driver for inner inquiry.    6 min
  3. Classic Examples
    Analysis of the koan 'The Sound of One Hand Clapping' for beginners.    6 min
  4. Meditating with the Koan
    Practical technique for maintaining the koan during zazen.    6 min
  5. Beyond Logic
    Recognizing when the rational mind tries to 'solve' the impossible.    6 min
4 Stability and Technology
Use AI monitoring to build a consistent practice. 5 lessons · 30 min
  1. Physical Stability
    Exercises to maintain stillness despite minor discomforts.    6 min
  2. Managing Discomfort
    How to transform physical pain into an object of meditation.    6 min
  3. AI by Your Side
    How the system monitors your consistency and progress.    6 min
  4. Feedback Analysis
    Interpreting AI data to improve daily commitment.    6 min
  5. Creating a Routine
    Strategies for integrating zazen into everyday life.    6 min
5 The 10 Guided Sessions
Apply everything learned in progressive practice sessions. 10 lessons · 60 min
  1. Session 1: Grounding
    Guided practice focused on the base and legs.    6 min
  2. Session 2: Alignment
    Guided practice focused on the spine and the mudra.    6 min
  3. Session 3: The Flow
    Guided practice focused on abdominal breathing.    6 min
  4. Session 4: Counting
    Guided practice focused on the Susokukan technique.    6 min
  5. Session 5: The Seed of the Koan
    Guided practice with the introduction of a simple koan.    6 min
  6. Session 6: Still Presence
    Guided practice focused on total stability.    6 min
  7. Session 7: Observation
    Guided practice on managing intrusive thoughts.    6 min
  8. Session 8: Depth
    Guided practice to extend periods of silence.    6 min
  9. Session 9: Integration
    Guided practice combining posture, breath, and koan.    6 min
  10. Session 10: Towards Independence
    Final practice with minimal instructions to test independence.    6 min
Final project

The Challenge of Silence: 20 Minutes Independently

Perform a full 20-minute zazen session without voice guidance, using AI to monitor your stability and consistency.

What you'll get

  • 📜 Certificate of completion
    Add it to your LinkedIn profile
  • 💬 Personal AI tutor
    Stuck on a lesson? Ask your built-in tutor anything, any time.
  • 🎧 Audio version included
    Learn on the go — no screen needed
  • ♾️ Lifetime access
    Come back anytime, no expiry
  • 📱 Phone or computer
    Works anywhere, any device
  • 💸 14-day refund
    No questions asked
  • ⚡ Short & focused
    3h 7m of practical content

Certificate of completion

Every course you complete on PickAClass issues a credential like this — original, with its own code, verifiable by URL, and detailed about what was actually demonstrated.

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Zen Meditation (Zazen) from Scratch: Posture, Breath, Koan
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Performance detail
Coursework summary
Lessons completed 14 / 14
Practice questions 26 / 28
Assignments submitted 4 (avg 4.5 / 5)
Capstone project Reviewed — 4.6 / 5
Total practice 6.2 hrs
Performance benchmark
Cohort rank Top 12% of 1,625
Time to completion 11 days (median: 22)
Mastery score 91 / 100
Practice-question score 94%
Skill verification Verified Skill Path
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pickaclass.com/certificates/PCC-2026-X4F7-AP19
Issued under the academic standards of PickAClass. Skill levels reflect assessed performance against the course's competency rubric. This is an original credential of this platform.

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Frequently asked

What do I need to take this course? +

Just a phone or computer with internet. No installs, no special hardware.

How do I pay? +

By card via Stripe. We don’t store card details — Stripe handles them securely.

Can I get a refund? +

Yes — full refund within 14 days, no questions asked.

How long will I have access? +

Forever. Once you purchase, the course is yours to revisit anytime.

Will I get a certificate? +

Yes. On completion you'll receive a certificate you can add to your LinkedIn profile.

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