Information on Meditation & Dharma Discussion: How to Meditate

☸️🐼🎮 Salutations and welcome! 🎮🐼☸️ 

Here is the information on how to meditate during a Meditation & Dharma Discussion broadcast.  This will go over the suggested sitting meditation methods as practiced in the Soto Zen tradition.  This is also known as zazen (ざぜん, Japanese for “just sit”).

NOTE: While these streams present Buddhist teachings, ALL ARE WELCOME.  I ask that you be compassionate, civil, and respectful of others beliefs. 


How to Meditate

This is how to meditate during a Meditation & Dharma Discussion program.

Before meditation, if you haven’t done so already:

  1. Place a zofu (ぞふ, meditation cushion) upon a zabuton (ざぶとん, soft mat) or a chair (if needed) close to a wall.  If you’re using a chair, it should face the wall.
  2. Stand as straight as possible in front of your zofu or chair opposite of the wall and facing away from the wall (180 degrees away from the wall).
  3. Put your hands together, palm to palm, several inches in front of you with your fingers together and pointing straight upward.  The tip of your middle finger should align with the tip of your nose. (🙏)
  4. Bow from the waist at about 45 degrees.  This shows respect for your meditation space (and to others meditating with you in a zendo, ぜんど).
  5. Turn clockwise toward the wall (this should be a 180 degree turn), then bow again the same way as before.  This shows respect to your seat.

Now you’re ready to begin seat yourself for meditation.


  1. Sit upon a zofu in the lotus position, half lotus position, or as according to your comfort.  Alternatively, you can sit in a chair if needed.
  2. Once you’re seated, if using a zofu, then turn yourself clockwise so you’re facing the wall using your hands.  If you’re using a chair, simply sit in the chair with your feet placed flat on the floor.
  3. Cup both of your hands and place them on your lap (if possible).  Your palms should be faced up, the fingers of your left hand placed on top of the fingers of your right, and your thumbs barely (but not quite) touching at the tips.
  4. Straighten your back.
  5. Your head should be facing forward lowered slightly as if the body is being suspended from the topmost point of your skull.
  6. Be sure that you’re comfortable.  Adjust accordingly.
  7. Close your eyes between ⅓ to ¾ of the way.  Lower your gaze downward at about a 45 degree angle.  Try not to close your eyes completely, they should remain barely open.
  8. Relax.

Now for the meditation, itself.


  1. During the show, I will give you a few minutes to sit and settle in.
  2. I will ring the bell three times.  This indicates that meditation time has begun.
  3. Breath slow and steady through your nose (if/as much as possible).
  4. Now that you’re in sitting position, relax and allow your thoughts to come and go.  Try not to linger on or cling to any thought that pops up in your head.  The point is to completely remain in the moment, thinking not of the past, present, or future.  Let the mind wander freely without your intervention.
  5. When 30 minutes have passed, I will ring the bell just once.  This indicates that meditation time has ended.

At this point, the Dharma based discussion will begin.  Put your hands together just as you’ve done before (🙏) and bow from the waist slightly.  You may turn away from the wall using your hands (on your zofu) or turn your chair around and sit back down.  Return to your computer, tablet, or smartphone screen to participate in chat.

Once the discussion has ended:

  1. Put your hands together just as you’ve done before (🙏) and bow from the waist slightly.
  2. Stand up (you should be standing with your zofu or chair between yourself and the wall).  If you used a zofu, fluff it, then set it back down.
  3. With your hands together again, face the wall and bow (45 degrees from the waist).
  4. Turn clockwise to face the room (180 degrees), then bow again.
  5. If you used a zofu, fluff it, then place it back or put it and the zabuton away.  If you used a chair, leave it or put it away.


Here are some resources on zazen and meditation as practiced in the Soto Zen tradition (with photos and illustrations):

You can also check with your local zendo or Zen center.

It’s important to mention that other traditions and religions teach other methods of meditation.  All methods of meditation are just as valid to one another and no methods are superior.  That said, I encourage you to explore different kinds of meditation to find a method that’s right for you.  That said, you are welcome to use other methods of mediation during my steams.  If, however, you finish meditating before the indication bell, please be courteous and wait quietly.

To view the rules for Meditation & Dharma Discussion shows, go to Twitch Channel Chat Rules (READ THIS FIRST) and Information on Meditation & Dharma Discussion: Show Format.


DISCLAIMER: Any meditations and discussions held during these streams are not intended to as a replacement for medical advice and medication nor are they designed to be alternatives to such professional care.  If you suffer from health problems be they physical or mental, please consult your doctor.