Zen is the most stable and tranquil state of mind and body.
Zen meditation leads you to a clear and tranquil state of mind at any moment, whether sitting or walking, lying down or moving, speaking or not speaking.
The three most important things in Sitting Zen practice are posture, breathing and mental attitude.
¡à Sitting posture during practice
There are three postures in Sitting Zen: Sitting your legs crossed (the lotus posture), sitting with your legs half-crossed (the half lotus posture), and an ordinary sitting posture.
All three postures begin as follows:
Straighten your spine and widen your chest.
Center your weight in your lower abdomen,
so that your sitting posture can maintain balance.
Tuck in your chin a little bit, and try to keep your eyes open.
It is important to keep your mind very light, like a feather.
a) Sitting with your legs crossed (the lotus posture)
Fold your right leg in, so that the sole of your right foot faces the sky, and rest your right foot on the your left thigh. Fold your left leg the same way, resting your left foot on your right thigh so that your legs form an 'X.'
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b) Sitting with your legs the half-crossed
(the half lotus posture):
Fold one of your legs as described in the lotus posture; then fold the other leg as well, but place that foot under other thigh. Keep the sole of your foot towards the inner side of thigh.
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c) Ordinary posture
In this posture, both legs are folded but both feet are under the opposite thighs rather than on top of them. This posture is also acceptable for meditation.
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Beginners may experience muscle cramps or numbness due to bad circulation; if this occurs, switch the posture of your legs. Ideally, you should strive to overcome minor pain mentally. As you become accustomed to the meditation posture, you can create the ability to build up the innated energy of your body then the pain will disappear.
Remember to widen your chest, straighten your spine, and tuck in your chin. Relax your whole body, especially your arms and shoulders. Place both hands on your knees. Focus on a point in space one meter from the tip of your nose. Let your eyes glaze over, but keep them open to prevent drowsiness and help awaken your consciousness.
The posture of your hands can be 'pobgejongin,' 'samjipob,' or both palms turned to the sky. Choose one of these postures.
To properly balance yourself the first time you should attempt the seated posture, sit with crossed legs as described above; then rock your body forward and backward, right and left. Make the movement smaller and smaller, like a pendulum, until it stops by itself.
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