How to Practise Zhi-Guan Meditation Today

(止觀 — “Calming and Contemplation”)

Table of Contents

Overview

Zhi-Guan (止觀), literally “Calming and Contemplation”, is the meditative method at the heart of Tiantai Buddhism.
Formulated by Zhiyi (智顗, 538–597) and detailed in his Great Calming and Contemplation (摩訶止觀, Mohe Zhiguan), it unites concentration (śamatha) and insight (vipaśyanā) into a single, balanced path.

Rather than rejecting the world, Zhiyi taught meditation that embraces the dynamic reality of everyday life, seeing each thought, breath, and action as an expression of enlightenment itself.

This guide offers a modern overview of how one may begin to approach zhi-guan practice, while encouraging all students to consult Zhiyi’s complete teachings or qualified Tiantai-Tendai teachers before undertaking deep or prolonged retreats.

The Meaning of Zhǐ (止) and Guān (觀)

Term	Meaning	Purpose
Zhǐ (止)	To calm, rest, or bring the mind to stillness	Settles distraction and emotional turbulence
Guān (觀)	To observe, contemplate, or discern truth	Cultivates insight into the true nature of phenomena

Together they describe a twofold yet inseparable process: stilling the mind while clearly perceiving reality as it is.

In Tiantai teaching, zhǐ and guān are practised simultaneously, like the two wings of a bird.

1. Preparing the Mind and Setting

Before any formal session, Zhiyi advised careful preparation to harmonise body, breath, and intention.

Basic guidelines for modern practitioners:

Choose a quiet, stable environment
A clean, simple space fosters mental clarity.
Regulate the body
Sit upright, either cross-legged on a cushion or on a straight-backed chair, keeping the spine naturally aligned.
Regulate the breath
Breathe gently and evenly through the nose, allowing the breath to settle without control or strain.
Regulate the mind
Reflect briefly on your purpose: to awaken wisdom and compassion for the benefit of all beings.

2. Calming (Zhǐ): Cultivating Stillness

Begin by allowing scattered thoughts to settle like sediment in clear water.

Zhiyi described three common obstacles (restlessness, drowsiness, and doubt) and three remedies: faith, vigilance, and gentle perseverance.

Basic approach:

Anchor attention on the breath or the body’s upright posture
Acknowledge distractions without resistance; gently return to the point of focus
Let go of striving. True calm arises not from suppressing thought but from non-attachment.

When the mind becomes settled and clear, insight naturally unfolds.

3. Contemplation (Guān): Seeing Reality Clearly

When calmness stabilises, turn awareness towards the nature of thoughts and phenomena themselves.

In Tiantai, contemplation arises through the Threefold Truth (空假中):

Emptiness (空): All things are without independent essence
Provisional existence (假): Each thing functions in dependent relationship
The Middle (中): Emptiness and existence are not two. Reality is both, simultaneously.

Contemplating these truths within each moment, the practitioner realises that every thought-moment contains the entire cosmos, the living presence of all causes, effects, and beings.

A man practicing Zhi-Guan (Zhiguan) meditation.

4. Integrating Practice with Daily Life

Zhiyi taught four principal forms of Samādhi practice: constant sitting, constant walking, half-walking half-sitting, and neither walking nor sitting. Each blends meditation with ordinary activity.

In modern life, this means bringing zhǐ-guān into:

Work and routine tasks: Perform them with calm awareness and compassion
Relationships: Observe thoughts and emotions without grasping or aversion
Study and reading: Approach texts as living gateways to contemplation.

The aim is non-separation between meditation and daily life, with each moment a site of awakening.

5. Proceeding with Guidance

Because Zhiyi’s method is profound and multifaceted, students are encouraged to read the Mohe Zhiguan directly, or study under qualified teachers familiar with the Tiantai or Tendai lineage.

Important Note:
This article provides a conceptual overview only. It is not a substitute for detailed study of Zhiyi’s Great Calming and Contemplation or for direct instruction. Proper guidance ensures the balance of calm and insight necessary for genuine realisation.

Key Takeaways

Zhǐ–guān unites stillness (śamatha) and insight (vipaśyanā) into one integrated path
Calming (zhǐ) settles the mind; contemplation (guān) perceives the truth of interdependence
Practice begins with posture, breath, and intention, extending into daily life
Full understanding requires consultation of the Mohe Zhiguan or authentic Tiantai–Tendai guidance.

FAQ

What is zhi–guan meditation?

Zhǐ–guān (Calming and Contemplation) is the meditative method taught by Zhiyi, founder of the Tiantai School. It unites calm concentration (śamatha) and insight (vipaśyanā) into a balanced path of realisation.

How do you practise zhi–guan?

Begin by preparing a quiet environment and harmonising body, breath, and mind. Practise calming (zhǐ) to settle thoughts, then contemplation (guān) to observe the nature of reality through the Threefold Truth. Integrate this mindfulness into daily life. Always consult Zhiyi’s Mohe Zhiguan or qualified teachers for full instruction.

Is zhi–guan the same as mindfulness?

While it shares mindfulness’s emphasis on awareness, zhǐ–guān is a structured Tiantai system integrating both concentration and insight, rooted in the Lotus Sutra’s vision of interpenetrating reality.

Where can I learn the full zhi–guan method?

The complete instructions are found in Zhiyi’s Great Calming and Contemplation (Mohe Zhiguan). For practice, seek guidance from recognised Tiantai or Tendai teachers.