

Wisdom Quarterly has a nice how-to on zazen, or Zen-style meditation. It begins with this:

Zazen, the formal practice of seated meditation, is the cornerstone of Zen training. Za means “sitting.” Zen —which derives from the Sanskrit dhyana, or jhana in the ancient Buddhist language Pali—means meditation. In its beginning stages, zazen is a practice of concentration, with a focus on following or counting the breath. But more than just concentrating, zazen is a powerful tool of self-inquiry, boundless in its scope and ability to reveal the true basis of reality. Through zazen we realize the unity of the self with all things, which has the potential to transform our lives and those of others.

Practical guidance complete with diagrams will take you through the basics. One of my favorite guides for all things Zen is Robert Aitken’s Taking the Path of Zen. It’s one of those everything-you-wanted-to-know books. I remember looking through it years ago, before I ever visited a zendo, to be prepared for what to expect. Of course, there’s no way to prepare and showing up and sitting is the only way that works. But understanding Zen form and practice from a seasoned teacher’s point of view gives plenty of context. There are also very down-to-earth and practical instructions. Here’s Aitken Roshi on zazen and your legs (I’m sure I don’t have to explain), with diagrammed stretching exercises to prepare for the lotus position: “Legs are a problem. Few people, even children, even in Japan, are flexible enough to sit easily in the lotus position without painful practice…”