1. Make the room quiet. As if no one were inside.

2. Eat and drink moderately. Empty before you fill.

3. Set aside all involvements. Do not invite disturbances.

4. At your sitting place, spread a thick mat. To cushion your knees.

5. Put your cushion on the mat. To elevate your spine.

6. Sit upright. Like a mountain.

7. Align your head. Ears over shoulders; nose over navel.

8. Keep your eyes open. Lower the gaze.

9. Give up. Thoughts, ideas, and judgments.

10. Breathe and be still. You can.

Adapted from Dogen Zenji’s Fukanzazengi.

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