Sitting and Forgetting for Stress Relief: Daoist Meditation in Modern Life

Sitting and Forgetting: Zuòwàng Meditation for Healing and Balance

The Dao (道) means “the Way.”

It is the source and flow of all life—

the rhythm of nature, the breath of the universe,

the harmony that holds all things together.

To follow the Dao is to live in balance,

moving with life instead of against it.

In the Daoist tradition, there is a meditation practice called Zuòwàng (坐忘), translated as “sitting and forgetting.” It first appears in the Zhuangzi, where a disciple describes letting go of body, senses, and even mind until he merges with the Dao itself.

For those of us living in a world of constant stimulation and stress, Zuòwàng offers a profound way to release mental tension, restore balance, and reconnect with a deeper current of life.

As both a meditation teacher and a practitioner of Traditional Chinese Medicine (TCM), I see daily how “sitting and forgetting” nourishes the body, calms the spirit, and supports healing at the deepest levels. It is also a way of releasing daily stresses that TCM sees as the root cause of ailments and illness.

What Is Zuòwàng Meditation?

Zuòwàng literally means “sit and forget.” In Daoist philosophy, it describes a state of letting go, forgetting thoughts, roles, daily worries, and even the sense of being a separate self.

It’s not about suppressing the mind or striving for “perfect stillness.” Instead, Zuòwàng is a gentle dissolving: thoughts arise, but you release them; the body feels heavy, but you soften into lightness; the sense of “me” fades, and Dao reveals itself.

In TCM terms, this practice clears stagnation, calms the Shen (spirit), and helps restore the smooth flow of Qi leading to physical and mental wellbeing.

Benefits of Zuòwàng Meditation

Regular practice can support both spiritual and physical well-being:

Reduces stress and anxiety — overthinking injures the Spleen, leading to fatigue and worry. Sitting and forgetting gives the mind a chance to reset.

Calms the nervous system — allowing breath to deepen and the body to shift into a parasympathetic, healing state.

Unblocks stagnant Qi — especially in the Liver, where suppressed emotions can create frustration and tension.

Nourishes the Shen — clearing away mental noise allows the spirit to shine more brightly, bringing clarity and peace.

Reconnects with Dao — reminding us of our true nature: whole, complete, and inseparable from the flow of life.

How to Practice Zuòwàng: A Step-by-Step Guide

If you’d like to experience this for yourself, here’s a simple guided version you can try:

Prepare the body

Sit comfortably with your spine upright. Rest your hands gently in your lap. Feel your body supported by the earth beneath you.

Settle the breath

Inhale slowly through the nose. Exhale gently through the mouth. With each exhale, imagine any heaviness leaving your body. With each inhale, breathe in pure light.

Release thoughts into light

As thoughts arise, do not fight them. Simply notice them, then breathe them out as if they are wisps of smoke dissolving into golden light.

Forget the body

Allow awareness of your limbs and senses to soften. Sit as if you are a mountain—still, rooted, eternal.

Forget the self

Let go of roles, identities, and stories. Forget being a parent, a worker, even a “meditator.” Rest in openness.

Merge with Dao

As distinctions fade, notice what remains: spacious awareness, quiet, luminous presence. This is Dao breathing through you.

Zuòwàng in Daily Life

Even just 10 minutes of “sitting and forgetting” can bring profound shifts: tension eases, breath deepens, and the spirit feels lighter.

You don’t need to set a goal or force progress. The practice itself is enough. In time, you may find that the clarity and calm you cultivate in meditation flow into your daily life into your relationships, your work, and your healing journey.

Zuòwàng is more than meditation. It is a return. By sitting and forgetting, we shed what is false and rediscover what has always been true.

Sit. Breathe. Forget. Return.