Find a quiet, comfortable spot.
Place a cushion on the floor, preferably resting on a thin pad or a carpet. Meditation cushions and pads (zafus and zabutons) can be purchased, but a pillow will be ok to start. It's possible to meditate on a chair, too.
Normal postures are: Full-lotus, Half-lotus, Burmese, Seiza or sitting.
In all of these postures, it is suggested that you keep your spine straight, your buttocks are thrust out and the chin is tucked in. The hands are held close to the body in a position called cosmic mudra, where the left hand rests on top of the right, with palms open and up. The joints of the two middle fingers are resting on top of the other. The tips of the thumbs are lightly touching.
The ears are in line with the shoulders, and the tip of the nose is in line with the navel. The belly should be relaxed and allowed to "hang out" slightly. The highest part of your head should point at the ceiling, as if a rope were attached to it. Knees should rest on the mat or floor.
If sitting in a chair, use the same spine posture, while feet are flat on the floor and legs are two fists apart.
Find your stability rolling a few times in your position, putting your weigh toward the knees.
Take a few deep breaths, then exhale fully.
As your breath settles back to normal, breathe through the nose, keeping your tongue pushed on to the palate to stop salivation.
Count your breaths. Let all thoughts pass, simply pass. Be aware of them but nothing else. Each time your mind wanders, return your attention to the counting).
Zen teachers suggest that we sit for short periods in the beginning. Ten minutes is a good goal in the first period. Later, as you gain experience, you can extend the periods up to 30 minutes. Practice twice a day, as soon you wake up and just before sleeping, and practice every day.
The "goal" of Zen meditation is to open our eyes to our "true nature", to our "Bubbha Mind", to live a fully awakened life.
When you meditate use confortable, loose clothing. Never meditate after a big meal, as this is distracting.
You may perform meditation using incense sticks, but do not use music !!
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