Taoist Meditation: zuowang, inner observation and stillness
Written and reviewed by The Kriya Yogi · Updated 25 September 2026
Unlike some forms of meditation that involve intense visualization or complex mantras, Taoist meditation often centers on the concept of "returning." It is an invitation to shed the layers of social conditioning and intellectual clutter to find the "uncarved block" within. Through practices like *zuowang* (sitting in forgetfulness) and *neiguan* (inner observation), the practitioner seeks to align their personal energy with the primordial flow of the Tao. These practices are not about achieving a special state, but about removing the obstacles to our natural, inherent wisdom.
The short answers
- Zuowang ('sitting in forgetfulness') is the art of letting go of the ego-self.
- Neiguan ('inner observation') involves witnessing the internal flow of Qi.
- The goal is 'Emptiness' (Xu), a state of open, responsive awareness.
- Breathing is natural and abdominal, not forced or controlled.
- Taoist meditation often emphasizes 'Non-doing' (Wu Wei) even while sitting.
The Art of Emptiness (Xu)
In Taoist thought, the mind is often compared to a pool of water. When the water is agitated by thoughts, desires, and social obligations, it becomes murky and cannot reflect the light of the Tao. The primary goal of Taoist meditation is Xu, or emptiness. This is not a "blank" or "stupid" state, but a state of profound clarity and receptivity. By emptying the mind of artificial constructs, the practitioner allows the natural wisdom of the Tao to emerge.
Zuowang: Sitting in Forgetfulness
The most famous Taoist meditation technique, described in the Zhuangzi, is Zuowang. It is often translated as "sitting in forgetfulness." To "forget" in this context does not mean to lose one's memory, but to let go of the rigid definitions of the "self."
In Zuowang, the practitioner sits quietly and allows their limbs and body to "fall away," and their intelligence to be "dismissed." By withdrawing from the sensory world and the constant categorization of "this vs. that," the practitioner merges with the "Great Pervader." It is a practice of radical letting go, where the ego-identity is temporarily suspended to experience the unity of the Tao.
Neiguan: Inner Observation
While Zuowang emphasizes letting go, Neiguan (inner observation) is a practice of clear-eyed awareness. The practitioner turns their gaze inward to observe the movement of Qi (vital energy), thoughts, and sensations without judgment.
Unlike some Buddhist styles that focus on the "emptiness" of sensations, Neiguan often acknowledges the divine or energetic landscape within the body. In later religious Taoism, this involved visualizing deities residing in the organs, but in its simpler form, it is a method of "listening" to the body's internal rhythms. It is the practice of becoming a witness to the life force as it moves through you.
The Breath: Returning to the Source
Taoist meditation almost always involves a focus on the breath, specifically embryonic breathing. This is a soft, deep, abdominal breath that mimics how a child breathes. The Tao Te Ching asks, "Can you focus your breath as to yield and be soft like a newborn child?"
The breath is seen as the bridge between the mind and the body, and between the individual and the atmosphere. By slowing the breath and allowing it to settle in the Dantian (the energetic center below the navel), the practitioner calms the nervous system and allows the Qi to gather and circulate.
The Uncarved Block
The result of consistent Taoist meditation is not necessarily a "spiritual experience" in the sense of visions or ecstasies. Instead, it is a return to the Pu, the "uncarved block." An uncarved block is simple, full of potential, and hasn't been shaped by the tools of social expectation or personal neurosis. A person who has "returned" is spontaneous, humble, and deeply at peace with the world exactly as it is. They don't need to "do" meditation; their whole life becomes a meditative flow.
Approaching it with care
Find a Natural Posture
Sit comfortably, allowing the spine to be upright but not rigid, mimicking a bamboo stalk.
Softening the Gaze
Keep the eyes slightly open or closed, letting the focus be internal rather than on external objects.
Abdominal Breathing
Let the breath sink into the belly, noticing the rise and fall without forcing the pace.
The Art of Forgetting
When a thought about your identity or 'to-do' list arises, gently 'forget' it and return to the breath.
Inner Listening
Spend the last few minutes simply listening to the sensations in your body without trying to change them.
Cautions worth reading
- Do not try to force 'emptiness'; true emptiness arises when you stop trying to achieve it.
- Avoid complex visualizations without the guidance of an experienced teacher.
- Meditation is a support for life, not an escape from it; stay grounded in your daily responsibilities.
What scholars and evidence say
Contemporary studies on mindfulness and 'non-dual' meditation styles (which share similarities with Zuowang) show significant reductions in stress hormones and improvements in emotional regulation by quieting the 'default mode network' of the brain.
Questions people ask
+ How is Taoist meditation different from Zen?
+ What does 'sitting in forgetfulness' mean?
+ Do I need to sit in a lotus position?
+ What is the 'Dantian'?
+ Can I meditate while walking?
Sources
- Harold D. Roth, Original Tao: Inward Training and the Foundations of Taoist Mysticism
- Livia Kohn, Sitting in Oblivion: The Heart of Daoist Meditation
- Eva Wong, Being Taoist: Wisdom for Living a Balanced Life
- Zhuangzi (trans. Burton Watson)
Taoism and Zen are living traditions, best approached with a teacher or community where possible. Nothing here is medical advice; check with a clinician before starting a new movement or meditation practice if you have a health condition.