What is (sitting) meditation?
Meditation(Sŏn) is a practice that leads to the achievement of freedom of mind through gaining awakening to one's own nature, which is originally free from discrimination or attachment. You are nurturing autonomous power that you can make a mindful choice in your daily life.
Sitting is a simple and easy posture in general. You can meditate in any posture or while moving, but it is easier to observe yourself and you will get fewer distractions while sitting than in other postures.
Regular practice of meditation is necessary, especially for beginners; it is highly recommended to meditate every day in the morning before starting your day. Find a place that you won't get distractions. Attending a meditation session always help.
Getting an evaluation from a teacher is important. Without an evaluation, your development will be much slower. You should visit a meditation teacher once in a while.
The method of sitting meditation is simple, but it usually takes a long time for beginners to get used to following the instructions in practice.
Ven. Chwasan, former head dharma master of the Won Buddhist Order
The Method of Sitting Meditation
1. After spreading out the sitting mat and seating oneself comfortably in a cross-legged position, align head and spine in an upright, seated posture.
2. Casually bring down all the body’s strength to the elixir field without abiding in even a single thought; be aware only of the energy that has settled in the elixir field(Dan Jeon). If the mind becomes distracted, then that energy becomes diffuse; do not neglect then and there to pull yourself together and bring that energy to rest.
3. Keep your breathing smooth, making the inhalations a little longer and stronger and the exhalations a little shorter and weaker.
4. It is essential to keep the eyes open constantly to help keep the demon of drowsiness away. Or, you may try meditating with eyes closed when the energy of the spirit is refreshed and there is no danger of the demon of drowsiness invading.
5. Keep the mouth always closed. If the water ascends and the fire descends readily after lengthy practice, clear and smooth saliva will flow continuously from the salivary glands, which you may gather in the mouth and swallow occasionally.
6. The spirit constantly should be ever-alert in its calmness and ever-calm in its alertness. If it leans to torpor, refresh the spirit; if it lapses into idle thought, restore it with right mindfulness; rest in the realm of your original face, which is effortless and spontaneous.
(From the doctrinal book of Won-Buddhism)