Zen Meditation Workbook: Daily Zazen and Working with Distractions

Zazen is built through patient daily sitting. This hands-on workbook walks you through posture, session structures, and working with distractions in the spirit of the Zen tradition. By the end of this course you will have a daily zazen practice, posture options that fit your body, session templates of varying lengths, a working-with-distractions approach, and a reflection log to support sustained practice. What you will learn: - How to set up posture using cushion, bench, or chair - How to use the breath as an object of attention in basic Soto-style practice - How to work with thoughts and distractions without struggle - How to use timing, bells, or apps without making practice mechanical - How to integrate brief sitting periods into daily life - How to handle drowsiness, restlessness, and other common difficulties - How to track practice without turning it into a project The course is structured as a workbook. Each module provides templates, walks through examples, and guides you to complete your own version. This course is written for adults building a personal zazen practice. It is study material and does not replace teacher guidance or sangha participation. By the end you will have a sustainable daily zazen practice and a clearer sense of how to sit with consistency over time.