Step-by-step instructions for sitting and forgetting (zuowang), the ancient Taoist path to natural stillness
Taoist meditation is one of the oldest contemplative traditions in the world, yet it remains one of the least understood in the West. Unlike mindfulness, which involves observing thoughts with non-judgmental awareness, or concentration meditation, which involves focusing the mind on a single object, Taoist meditation is a practice of radical letting go. It is called zuowang (坐忘) — "sitting and forgetting."
This guide provides a complete, practical introduction to Taoist meditation for beginners. You will learn what zuowang is, how it differs from other meditation practices, and exactly how to begin your own practice.
I let the body fall away, and the understanding is cast out. I leave the physical form and abandon the knowledge. Thus I become one with the Great Thoroughfare. This is what I call sitting and forgetting.
— Zhuangzi, Chapter 6 — The Great Ancestral Teacher
Empty yourself of everything. Let the mind become still. The ten thousand things rise and fall while the Self watches their return. They grow and flourish and then return to the root. Returning to the root is stillness. This is the returning to fate.
— Tao Te Ching, Chapter 16
Taoist meditation (zuowang, or "sitting and forgetting") is a practice of radical letting go, returning the mind to its natural state of stillness and alignment with the Tao. This beginner's guide explains the philosophy, step-by-step instructions, and common questions about Taoist meditation.
Key TakeawaysZuowang (坐忘) literally means "sitting and forgetting." The term first appears in the Zhuangzi, one of the foundational texts of Taoism, where it describes a state of complete mental and bodily release. The practitioner does not concentrate, visualize, or analyze. Instead, they systematically let go of everything: the body, the senses, thoughts, emotions, the sense of self, and finally the very act of letting go.
This is not a practice of forgetting facts or memories. It is a forgetting of the distinctions and attachments that create the experience of a separate self. When all these layers are released, what remains is not nothingness but the pure, unmediated experience of being — the Tao manifesting through you.
The Tao Te Ching does not describe a meditation technique explicitly, but its teachings on emptiness, stillness, and returning to the root provide the philosophical foundation for zuowang. Chapter 16, quoted above, is the closest thing to a meditation manual in the Tao Te Ching: empty yourself, let the mind become still, and watch the ten thousand things return to their root.
Mindfulness meditation, derived from Buddhist Vipassana, involves observing thoughts, sensations, and emotions with non-judgmental awareness. The practitioner maintains a gentle focus on the breath or the body and notices when the mind wanders, gently returning attention to the present moment.
Taoist meditation (zuowang) takes a different approach. Instead of observing thoughts, you let the entire activity of thought-making dissolve. Instead of returning attention to the breath, you release both the breath and the observer. In mindfulness, you are the watcher of the river. In zuowang, you allow the river itself to disappear, leaving only the vast, still bed beneath.
Another key difference: mindfulness maintains a subtle distinction between the observer and the observed. In zuowang, even that distinction is dissolved. The goal is not to be aware of the present moment but to become one with the Tao that transcends all moments.
When the understanding of the sage is complete, he does not use his senses. He uses his mind. When the mind is complete, he does not use it. He uses the spirit. When the spirit is complete, he returns to emptiness. When emptiness is complete, he is still. When stillness is complete, he is without even the knowledge of stillness. This is the attainment of the Tao.
— Zhuangzi, Chapter 12 — The Heaven and Earth
Choose a quiet room or corner where you will not be disturbed. The environment should be simple and calm. Many Taoist practitioners face a blank wall or an open space to minimize visual distraction. Turn off notifications and set a gentle timer. You do not need incense, candles, or any special equipment. Simplicity itself is the Taoist way.
Sit comfortably on a cushion or chair with your spine straight but not rigid. The traditional posture is cross-legged, but sitting in a chair with feet flat on the floor works just as well. Rest your hands in your lap or on your knees. Gently close your eyes or lower your gaze to a 45-degree angle in front of you. Take a few deep, natural breaths to settle the body. The key principle: the posture should be sustainable without discomfort for the duration of your sit.
This is the heart of the practice. Do not try to stop your thoughts. Do not try to observe them either. Simply let them pass through without engaging. If a thought arises, do not follow it, judge it, or push it away. Imagine each thought as a cloud drifting across the sky. You are not the sky watching the clouds. The clouds and the sky both dissolve.
If you find yourself repeatedly getting caught in thoughts, the Taoist approach is not to apply more effort but to relax more deeply. The restless mind is like muddy water. The more you stir it, the muddier it becomes. If you leave it alone, the mud settles naturally. The practice is not to clean the water but to stop stirring it.
When thoughts settle — and they will, even if only for a moment — rest in the stillness that remains. This is not a state of concentration or trance. It is a state of open presence, free from purpose, free from expectation. You are not meditating to achieve anything. You are simply sitting, allowing the Tao to manifest through you. The Zhuangzi describes this as "sitting in forgetfulness," where even the distinction between self and world dissolves.
When your timer sounds, do not jump up immediately. Gently bring awareness back to your body. Notice the sensations of sitting, the weight of your body, the rhythm of your breath. Wiggle your fingers and toes. Move slowly and deliberately. The stillness you cultivated should not be shattered by abrupt movement. Carry a trace of it into the rest of your day.
Attain extreme emptiness. Guard the genuine stillness. The ten thousand things arise together, but I observe their return. Things flourish, but each returns to its root. Returning to the root is called stillness.
— Tao Te Ching, Chapter 16 (alternate translation)
Your body may want to move, itch, or shift position. Do not force yourself to be completely still. The goal is not to discipline the body but to release the need to react. If an itch arises, notice it without scratching. If it becomes unbearable, scratch slowly and mindfully, then return to stillness. Over time, the restlessness will settle on its own.
If you feel sleepy during meditation, try opening your eyes slightly with a soft gaze. Sit up a little straighter. If drowsiness persists, you may need more sleep at night. Taoist meditation is not a substitute for rest. However, a light drowsiness that does not tip into sleep is acceptable — it can be a sign that the mind is relaxing its usual grip.
Do not fight the chatter. Fighting creates more chatter. The Taoist approach is to relax into the chatter, not to oppose it. Imagine the thoughts as noise from a distant festival. You can hear it, but you do not need to attend. Let the noise be there without engaging. Eventually, it will fade on its own.
Zuowang (坐忘, "sitting and forgetting") is a Taoist meditation practice that involves emptying the mind of all thoughts, desires, and attachments to return to a state of natural stillness and alignment with the Tao. Unlike concentration-based meditation, zuowang is a practice of letting go rather than focusing. The term comes from the Zhuangzi, where it describes a state of complete mental and bodily forgetting.
Taoist meditation (zuowang) differs from mindfulness in its goal and method. Mindfulness involves observing thoughts and sensations with non-judgmental awareness, maintaining a gentle focus on the present moment. Zuowang aims to drop all observation, all effort, and all awareness of separation. In mindfulness, you watch the river of thoughts. In zuowang, you let the river itself dissolve. The goal of zuowang is not to be aware of the present moment but to merge with the Tao beyond all dualities.
Beginners should start with 5 to 10 minutes per day. The quality of the practice matters more than the duration. Consistency is key: a daily 5-minute practice is far more effective than an hour once a week. As you become comfortable with stillness, gradually increase to 15 to 20 minutes. Experienced Taoist practitioners often sit for 30 to 45 minutes, but there is no fixed rule. The goal is not to endure long sessions but to cultivate a quality of stillness that permeates your daily life.
No special posture is required for basic Taoist meditation, though comfort and stability are important. The traditional posture is sitting cross-legged on a cushion, with the spine straight but not rigid. You can also sit in a chair with your feet flat on the floor. The key principles are: a straight spine, relaxed shoulders, hands resting comfortably, and the tongue gently touching the roof of the mouth. The posture should be sustainable without discomfort for the duration of your sit.
Yes, Taoist meditation can be practiced with the eyes either open or closed, depending on the tradition and the practitioner's preference. Closed eyes help block out visual distractions and are common for beginners. Open eyes, with a soft gaze directed downward at about a 45-degree angle, can help prevent drowsiness and maintain alertness. The Zhuangzi describes the ideal state as one where the senses are "empty" — not shut off, but not grasping at their objects either. Try both approaches and see which supports deeper stillness.