Meditation, or inner cultivation Chinese context, has become an increasingly popular way to cultivate inner peace and improve quality of life. In China, Zen practice attracts countless participants due to its rich cultural background and diverse forms. Yet many still wonder: What exactly is Zen practice? What types exist? Which approach suits me best? This article aims to clarify these questions.
Broadly speaking, Zen practice refers to training both body and mind—especially the mind. Depending on one’s interests, experiences, and teachers, various systems and goals have emerged.
In a narrower sense, it includes Buddhist, Daoist, martial, Confucian, and modern psychological or artistic systems of inner cultivation.
The Major Traditions of Meditation
Buddhist Meditation:
Aims for nirvana or enlightenment—seeing reality as it truly is, and being free from suffering.
Daoist Meditation:
Focuses on nourishing life and XiuXian（cultivating immortality）, emphasizing the refinement of “jing, qi, and shen” (essence, energy, spirit).
Martial Arts Meditation:
Known as martial way cultivation, it pursues unity of body and mind to achieve composure and clarity in combat or stress.
Confucian Meditation:
Called self-cultivation or quiet sitting, it focuses on inner balance and moral clarity to serve social harmony.
Modern Mindfulness and Psychological Approaches:
Secular practices such as MBSR (Mindfulness-Based Stress Reduction) and MBCT (Mindfulness-Based Cognitive Therapy), as well as leadership and corporate mindfulness training.
Pros and Cons of Each Tradition
Buddhist Meditation
Pros: Comprehensive theory and practice; deep insight into suffering’s roots.
Cons: Requires significant time and study; religious context may deter some.
Risks: Without proper guidance, may cause psychological imbalance.
Daoist Meditation
Pros: Strong health benefits; integrates with body-based methods like Qigong.
Cons: Obscure terminology; secretive transmission.
Risks: Advanced practices can be dangerous without guidance.
Martial Arts Meditation
Pros: Practical and verifiable; builds courage and composure.
Cons: Mainly serves physical mastery, not full mental liberation.
Confucian Meditation
Pros: Ethical and practical; improves character and relationships.
Cons: Limited techniques; can become rigid or moralistic.
Modern Mindfulness
Pros: Scientific, accessible, and secular.
Cons: Shallow compared to traditional paths; risk of commercial dilution.
Conclusion & Recommendations
Zen practice is fundamentally training for the body and mind.
For enlightenment: choose Buddhist meditation.
For health and longevity: choose Daoist or mindfulness methods.
For mastery in art or sport: explore martial cultivation.
For balanced moral life: Confucian quiet sitting or mindfulness.
For stress relief: modern mindfulness is ideal.
Above all, find a qualified teacher and study correctly—that is the key to benefit and safety.
