Zen Beginners Course
Three classes.
One clear beginning.
Learn how to sit, breathe, walk, and enter Zen practice with confidence.
You do not need to know how to meditate before you arrive.
The course turns the questions that often make a first visit feel uncertain—how to sit, when to move, what the bells mean, and what to do with a busy mind—into skills you can practice.
Choose a stable posture that works for your body.
Use breathing and counting to steady attention.
Respond skillfully to thoughts, discomfort, and restlessness.
Understand zazen, kinhin, dokusan, Dharma talks, and retreats.
The three-class path
Learn it. Practice it. Bring it together.
Foundations
Learn the forms of the zendo, find a stable sitting position, and begin working with belly breathing and breath counting.
- Forms & etiquette
- Four sitting options
- Breath counting
- First sitting periods
Working with Experience
Practice with thoughts, restlessness, drowsiness, pain, and discomfort without turning the sit into a struggle.
- Purpose of zazen
- Working with distractions
- Kinhin
- Bell & transition signals
Entering Practice
Bring the pieces together in a complete practice sequence and learn how Zen training continues after the course.
- What is Zen?
- Longer practice sequence
- Elements of Zen practice
- Your complimentary month
Two course rhythms
Choose the format that fits your week.
Both options include the same three 75-minute classes, complete curriculum, and one complimentary month of practice sessions afterward.
Option B
Weeknight Series
Complete the course in one week with a day of practice between each class.
Ask About This ScheduleOption C
Weekend-Forward
Build momentum across one focused weekend while keeping most daytime hours free.
Ask About This ScheduleMore than a meditation lesson
Understand the practice you are entering.
Zazen is central, but Zen training is larger than sitting alone. You will learn how sitting meditation, walking meditation, forms, Dharma teaching, private instruction, retreats, and study support one living practice.
Clear instruction. Living practice.
Learn with an experienced Zen teacher.
The course is taught at Alexandria Zen Center by Greg Tetsuzan Noble Roshi, a full-time teacher who has received Dharma Transmission and Inka Shōmei.
Instruction is direct, practical, and grounded in actual zendo practice. You will have room to ask questions and receive help finding a posture and method you can continue.
Before you arrive
Questions beginners often ask.
Do I need meditation experience or flexibility?
No. This course begins at the beginning. You will be shown several stable positions, including a Burmese position, kneeling with a zafu, kneeling with a seiza bench, and sitting on a low bench or chair.
What should I wear or bring?
Wear loose, comfortable clothing that allows you to sit and move easily. Avoid strong fragrances. The center provides meditation equipment; you may bring a small notebook if you wish.
Is this connected to a particular religion?
The course introduces Zen Buddhist practice and teaching directly and respectfully. People arrive from many religious and nonreligious backgrounds. You are not asked to adopt a belief before learning how to practice.
What happens after the three classes?
Course participants receive one complimentary month of regular Zen practice sessions so they can experience the rhythm of the ongoing program before deciding whether to continue.
Should I attend all three classes?
Yes. Each class builds on the one before it, and the third class brings the forms, sitting, walking meditation, and teaching together into one complete practice sequence.
Your first step can be simple.
Come learn the practice from the beginning.
Three live classes · In person · $49 · One complimentary month of sessions afterward
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