Points to Remember for Zazen

Choose a position you can sit comfortably in for 30 minutes. You may sit cross legged, seiza or on a chair.

Once seated, rock you body gently from side to side in decreasing arcs to center you body.

Notice any tension you are holding in the body and bring some awareness to the location and let it go.

Straigtened you spine by pulling your head towards the ceiling. Do this without tensing your lower back.

Relax your eyes at a 45-degree angle, gazing about six feet in front of you. If you are in front of a wall, just gaze at the wall as though you were seeing through it.

Place your hands in cosmic mudra, palms up, left hand over the right, with thumbs lightly touching. Rest hands on lap, thigh or lower abdomen.

Breath through the nose.

Count your out breaths until you get to 10 and then start over again. When your mind wanders, bring it back to your attention on the count.