Za-zen is Zen meditation, the method described here is a beginner's way of doing Zazen we use in Rinzai Zen. You can easily learn the method shown here, however Zen is more than just a meditation skill, the instructions here or in a book can never replace training with a teacher. After practising this method called 'Sosoku zazen' you should progress on to 'Kanna zazen' which is focussed on interviews called 'Sanzen' around Koan problems.

Basic Zazen (Sosoku method)

Sit with your back straight, shoulders relaxed, eyes closed   Breathe slowly, with your eyes closed Count your breath to start with, One - Two, up to ten  as you Exhale, if you lose concentration start again.

Bring your breathing deeply into your stomach.

Elevate and straighten your back in an upright position with your Zafu cushion raising your body. Relax your shoulders and bring your chin in, push out your stomach, fiddle with your posture a little, you may think you are straight, but pain is a good  indicator that you are not. You may have to sit with pain sometimes until you find your way in sitting - don't give up! Ganbatte!

Pain comes from stress once you allow yourself, your pain will get  weaker  as your ego gets weaker. That is to say where is that pain really coming from? Your knees, your back or your head? Your head will try to convince you it comes from any other part of you but your mind.

Place your hands in, the cosmic mudra called Hakkajo-in

Usually we do zazen on a cushion. Its important to use your body, stretch, get up and down, it helps your life and exstends it.

Why do on the floor? Because sitting on the floor does affect your world view, it seems a small thing but try it and see and if you object consider where your objection originates from.

Problems concentrating? 

Join a group sitting. The time is set by someone else - this gives you a routine and take away the excuses that you make for yourself.

Pretty soon you might be suprised how steady your Zazen becomes. 

People often try to set out alone, perhaps thinking, this is simple i can do it alone, i dont want anyone else to see my stuff, i dont want to risk talking to anyone about where im at... problem is... all these things are the real problem you have.

We grow through connection, not by cutting connections. Zazen is not for cutting connections, its for growing it.

Join a group, sit with others who are having the same journey as yourself - through the same difficulties and insights, community is important to healthy practice. Practice that cuts you of from others starts off with Ego, Ego based practice never truly develops.  

Practicing in a group will give you access to others making the same journey and you'll make freinds too, which is a healthy sign in your life.

During a group sitting there are various bells, processes and formalities that give your practice a framework.

If you take the trouble to participate in a group then you'll be suprised how much support it gives you.

This is hard is there an easier way?

Your mind can play all sorts of tricks to get in your way!

Don't replace TV with another TV

Sitting alone isn't Zen, it isn't healthy or widening for your life. And there's a lot of risk to your mental health doing that. We've met a few people who were 'good' at meditation, but still huge narcissists. That's why you join a group and get a teacher and study with the Buddha Ancestors. So you're not alone in your own echo chamber making things even harder.