Being still and quiet are the cornerstones of Mind Training.  Regardless of where you are, the beach, or a quiet room, Stillness and Quiet are key.  Sitting is the encouraged method, but seated in a chair, or standing works fine too.

This Zen meditation lays a framework that you can start any meditation / mindfulness program.  Simple and insightful, start your Zen Meditiation here.

Direct Link : https://drive.google.com/file/d/1Kzti2T9URbG1bwTSLfAjheiGL6UMK6Jc/view?usp=drivesdk