When sitting zazen (za=sit; zen=meditation) you should sit on the front edge of the cushion (Zafu) and put your knees on the mat, forming a stable three-point base. You can sit with your legs folded in front of you, or with one foot in front of the other on the mat.
		You can sit half-lotus by placing your left foot on your right thigh, or you can sit full-lotus by placing your right foot on your left thigh, and then your left foot on your right thigh. Any of these are fine, and some people prefer to kneel, in the “seiza” posture. This is also ok.
To become comfortable and balanced you should rock from side-to-side and front-to-back seeking your center of gravity. Gradually decrease the rocking until you come to rest at your natural balancing point. This will help you sit up straight and reduce strain.
		The hand position is called Hokkai-join, the “cosmic mudra.” Place your right hand palm up in your lap and your left hand palm up on your right. The tips of your thumbs should be lightly touching so that your hand forms a jewel-like ellipse.
Keep your eyes slightly open, looking down at about a 45˚ angle. Allow the eyes to relax, soft-focus — about half-open — don’t focus on anything in particular. Let your field of vision become unified. If your eyes are closed, you will drift into drowsiness or daydreaming.
		Quietly make a deep exhalation and inhalation. In order to expel all the air from your lungs, exhale from the abdomen. Repeat this one or two times at the beginning and then breathe through your nose naturally. Simply let your breath find its own natural rhythm and depth.
Practice is enlightenment Now let’s look at what to do with your attention when sitting zazen. While practicing zazen, it is not necessary to concentrate on any particular object, or attempt to control your thoughts. Yet, when you maintain a proper posture and your breathing settles down, your mind will naturally become tranquil as well. When various thoughts arise, do not become caught up by them, or struggle to suppress them; neither pursue them nor try to escape from them. Just leave them alone, allowing them to come up and go freely. The most essential thing in zazen is to awake from distraction (linear sequential thinking), and return to the posture of body and mind moment by moment. While you sit, thoughts will arise, and this is natural. Just as your lungs breath air, and your heart pumps blood, your mind secretes thoughts. While sitting, be like the sky, and your thoughts like clouds. Let the clouds float in and out, and do not be disturbed by them. If you find yourself distracted by a thought, just let go and come back to your sitting. Use your breath to anchor your attention in the moment. If you hear a noise, your mind may jump to the noise, begin to analyze it, categorize it, give it a name, and a whole series of thinking may occur. This is getting caught up in thinking. When you notice this, you are no longer just sitting. Let go, and come back to your breath, and to your sitting. This simple act of letting go and returning to your sitting empowers you to be in this moment, now and here. This moment is where your life takes place. If you miss the moment, you miss your life. Little by little you will find yourself more and more aware of things as they actually exist in this moment, more able to live your life fully, with awareness and intimacy. When finished sitting, place your hand on your knees and slowly rock side to side to prepare your body to rise. Unfold your legs and, carefully, stand up. What you learn in zazen will empower you to be in the moment and act appropriately in all situations. If you can put your whole self into this simple act of sitting, you will gain the power to put your whole self into everything you do!
	When sitting in the Zendo, between sitting periods, we do walking meditation (Kinhin). It represents moving stillness into action. Hold your hands in Shassu. Keep your eyes looking downward at about a 45˚ angle. As you exhale take a half step with one foot, then as you inhale take half a step with the other foot.