The basics of Zen meditation are straightforward. Create a stable and balanced posture that allows your back to be straight, your breathing open, and your mind focused. The details of the posture are reference points for experience. When you get lost in fantasy or memory, emotional or physical difficulty, the posture informs you about your experience and gives you a way to examine it through experience.
You can sit on a cushion, bench, chair, lie down, or walk when doing Zazen. In all cases make an effort to keep your head balanced on your shoulders and your back straight and relaxed. You can hold your hands in your lap, or if you know the Zen hand mudra you can use that. Stay in the center, neither leaning forward or backwards or left or right. Keep your eyes half open and lightly focused downwards a foot or two in front of you.
Take a few breaths. Then observe your breath like you might watch ocean waves at the shore, coming in and going out. Center your attention in your belly by feeling your breathing, getting a sense of the movement of breath throughout your body. Don't control your breath or your mind.Your breathing will change naturally. When your body settles your mind often follows. Let thoughts and images come and go. Zazen is learning to observe what is happening without being distracted.
Enjoy being present with life as it is now, no matter what it is!
Zazen: Body Posture
