Zen

Establish a stable, alert seated posture — cushion, knees down, spine long, hands in the cosmic mudra.

Place attention on the breath at the hara, the belly. Let it become natural.

Count breaths to ten, restart on distraction. Same form as Vipassana counting, different lineage.

Full prostration bows as offering, as release of self-importance.

Slow walking meditation between sits, hands held at the chest, half-step per breath.

Formal meal practice — eating mindfully with prescribed bowls, gestures, silence.

Just sitting. No object, no method. Pure presence in the posture.

Take a koan into sitting and into life. Let it crack open the conceptual mind.

Mindful work practice — sweeping, gardening, cleaning — as zazen in motion.

Recite the Heart Sutra in unison with sangha. Sound and meaning as practice.

Private interview with a teacher to test understanding and receive direct instruction.

Long-form engagement with the first gateless gate — Joshu's Mu.

Multi-day silent retreat — long sits, formal meals, dokusan, no talking, no eye contact.

Carry shoshin off the cushion. Meet each moment without the accumulation.

Take your seat in a community over years. Practice with the same people through change.