What Is Meditation?

Meditation is a time to notice what is happening here and now.

It is also a kind of technology, and in its essence, it is not tied to religion.

Meditation is known by many names, such as zazen and mindfulness. There are different traditions, but in all of them, posture is very important.

When sitting on the floor, sit in a stable position such as cross-legged or seiza.

Use a cushion if needed so that your pelvis is upright (so the tailbone does not tilt backward or forward). Be aware of keeping the sacrum — the triangular bone just above the crease of the buttocks — vertical.

By intentionally aligning the tailbone vertically, the spine naturally straightens, and the center of gravity settles downward (toward the lower abdomen), creating stability.

This posture is the foundation.

When sitting on a chair, sit toward the front edge. Adjust the height so that when your knees are bent at 90 degrees, your thighs are close to horizontal. Place both feet on the ground and sense as if roots are extending firmly into the floor.

Your eyes may be open or closed. If open, gently rest your gaze on a point on the floor about two meters in front of you. If closed, close them lightly.

Place your hands wherever they rest naturally. Some may find it comfortable to place them on the knees, while others may use a formal hand position such as the cosmic mudra.

This is the basic posture for meditation.

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One important point:

Meditation is not training.

It is not something to force.

It is not entering a special state.

It is not stopping thoughts or becoming empty.

It does not make you a special person.

It is simply noticing your present state.

Notice the breath.

Notice bodily sensations.

Notice the sounds around you.

The sound of birds.

The wind.

Distant noises.

The presence of others.

And your own condition.

If you feel sleepy, you may sleep.

If you feel uncomfortable, you may stop.

That, too, is who you are right now.

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