Before we start Zazen (Meditation) it is a good idea to choose a secure quiet setting in your house, somewhere where you won't be disturbed is best. It should be comfortably warm and light, the idea is to make this as natural as possible.
It is very important to set a regular time for meditation and it is vitally important that you 'Show Up' however you feel and whatever excuses you give yourself not to sit.
Try to start with 15 mins at first then build up 5 mins every week until you can do 30 mins in all. Once a day, first thing in the morning is ok, but if you can manage twice a day that would be great.
The ideal posture for Zazen is the lotus position as it creates an unmovable three point seat. This position is used a lot in the monasteries in the East where it is normal to sit cross legged. But here in the West we can't tie up our legs like a pretzel. A chair is fine, really. Personally, I use a Kneeling Bench which I find has the best of both worlds. Secure comfortable sitting, whatever works best for you.
Whatever form you choose to sit we should maintain deep attention to our posture. The back should be upright, chin up and your nose in line with your navel. The eyes are open and focused about 3 ft in front of you. The mouth should be closed with the tongue held lightly against the back of the top teeth. We breath in and out through the nose at our natural pace. Our hands are held on our lap in the 'Cosmic Mudra' position. Hands palm up with the left hand on top of the right with the thumbs touching lightly, creating a circle.
Keep your body as still as possible during Zazen, recognising any movement. Feel how your body sits. Zazen is a complete Body/Mind activity.
After we are comfortable with our posture take 2 or 3 deep breaths right down to the lower diaphragm, then continue breathing naturally.
Now place your attention to your breath.
At first you will find that this is a very difficult practise, you have spent all of your life with an untrained, wayward mind. That is why we call this practise 'practice'. We are always 'trying', we have to be patient with ourselves.
In meditation, the idea is not to control the breath, just feel the breath, let it come and go as freely and as naturally as you can. Nothing is strained.
We have an expression in Zen -- 'Monkey Mind'.
Monkey Mind describes how our mind works from moment to moment, like a monkey jumping from tree to tree. Our mind jumps from one thought to the next. If a thought comes along, don't follow it or push it away, just notice it and bring your attention back to the breath/posture. Be patient with yourself, you have come to this practise for a reason, give it time, let it work for you.
Even though this practise seems simple, and it is, it is something that can be done for the whole of ones life. It will teach you to live in the moment and to be at peace with your life.
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