Meditation Lesson One To fully experience the benefit of meditation, it is best to practice in a quiet place with a congenial atmosphere,

such as a meditation center or a quiet, secluded area of the home. The quality of meditation is strongly influenced by environment. It is best to meditate in an area that is softly lit. The scent of fresh flowers is uplifting, so you may include them in your meditation space if you like. While we can meditate while engaged in activity, the best way to control the mind is by the practice of sitting meditation. If the meditator cannot sit on the floor, a chair may be used. The most important point in sitting is to hold the body erect, while remaining stable and comfortable. The meditator must not let the body lean to the right or left, forward or backward. He or she must keep it straight. When the body is stabilized through proper posture, the mind too becomes stable and calm. With a calm mind, the practice of mental concentration can be undertaken. Once the body is erect, the hands are placed on the lap, the left hand on the right palm. Both hands rest near the lower abdomen. The two thumbs should be joined at the top, making an empty circle. This circle represents the moon, the symbol of emptiness, mu. The circle signifies that during meditation while the hands are empty, the mind is also empty. Nothing is held in the hands, nothing is held in the mind. The mind is kept empty. A meditator does not think about the past or the future, does not worry about the external world, but just sits in meditation, at one with him or herself, here and now. If mediating alone, the eyes may be kept partially open, looking downward at a distance of about three feet. If practice is with a group, it is best to close the eyes to avoid distraction. The tongue should be touching the upper part of the mouth to avoid excessive salivation. The most important thing in meditation is to keep the mind under control, so that it can return to its normal condition of calm and quiet. To quiet the mind, the first and most effective method is awareness of breathing. Breathing in the Zen tradition differs from yogic breathing, during which the meditator breathes deeply and holds their breath for long periods of time. In Zen, breathing is natural. The sitter just breathes in and out lightly and naturally, but remains aware of his or her breathing. Paying attention to the breath is a good way of preventing the mind from wandering. After breathing in and out once, the meditator counts one. This cycle is repeated until they count up to ten. Then they count back from ten down to one. This method is very simple, but it is not easy to practice. As we practice, many times we will find that the mind is drifting. We may find ourselves thinking, One. What time is it? Two. What am I going to do tomorrow? Three. What is the best way to get home tonight? When the mind wanders, the sitter should just let go of all extraneous thoughts and bring their attention back to their breathing. Breathing and counting. There is nothing more. -Chester.