For someone beginning this practice, the traditional guidance starts with very concrete matters: place, time, and posture. A quiet, uncluttered space with minimal distractions is recommended, and many traditions suggest sitting at a regular time each day, often in the morning, for short periods of about 10–20 minutes. The body is usually seated on a cushion (zafu) on a mat (zabuton), in full or half lotus, Burmese, or seiza (kneeling); when these are not possible, sitting upright on a chair with feet flat on the floor is fully acceptable. The spine is held naturally straight but not rigid, as though gently supporting the sky, with shoulders relaxed and jaw at ease. Hands rest in the cosmic mudra, left hand on right, palms up, thumbs lightly touching to form an oval at the lower abdomen. The mouth is closed, tongue resting lightly on the roof of the mouth, and the eyes are typically lowered, slightly open, with a soft, unfocused gaze on the floor a short distance ahead, which helps maintain wakefulness and presence.

Breath and mind are approached with the same quiet dignity as the posture. Breathing is through the nose, natural and unforced, with attention often resting in the lower abdomen (hara or tanden), simply observing the rise and fall without trying to manipulate it. Many lineages suggest counting the breath as a skillful support for beginners: counting each exhalation from one to ten and then beginning again, gently returning to one whenever distraction is noticed. Others emphasize simply following the breath or, in time, sitting in shikantaza—“just sitting”—where awareness includes posture, breath, and all arising phenomena without choosing or rejecting. Thoughts and feelings are not treated as enemies; they are noticed, neither clung to nor suppressed, allowed to pass like clouds in the sky. This attitude is sometimes described as beginner’s mind: a quiet, open receptivity that accepts whatever appears without judgment or expectation of special experiences.

Practical guidelines help anchor this in everyday life. Facing a wall can reduce visual distraction, and minimizing unnecessary movement during sitting supports stability of body and mind. When drowsiness appears, straightening the posture and opening the eyes a bit more can be helpful; when agitation arises, softening the gaze and relaxing the body can restore balance. Beginning and ending a session with simple bows is often encouraged, as a way of honoring the practice and cultivating a respectful, steady-hearted attitude. Above all, consistency is emphasized over intensity: short, regular periods of sitting, undertaken with patience and persistence, are regarded as more beneficial than occasional, forced, lengthy sessions. Many traditions also recommend learning within a group or under the guidance of an experienced teacher, who can offer corrections in posture, clarify instructions, and help the practitioner navigate difficulties that naturally arise on this path.