By Peter
Today, I am going to share my experience of how meditation can bring about the unison of body and mind. I started practicing meditation in 2021 because I hoped it would help ease my back pain. After three years of practice, I have started to notice that meditation is beneficial for both my body and mind.
When I practice meditation here, I first focus on my breathing, as Kaz taught me on my first day. It helps my mind stop wandering. Instead of being filled with thoughts, I become more mindful of my surroundings in the present moment.
I hear the birds chirping, the sound of flowing water, and the gentle breeze. The sounds of nature bring me a wonderful feeling of tranquility and gratitude. I am so grateful to be here.
With a deep sense of relaxation, I direct my mindfulness toward my body from head to toe, especially in the areas where I feel discomfort—soreness and pain. I observe the locations of discomfort and embrace them, but I never fight against it. My embrace of this discomfort is akin to a mother holding her crying baby who is unwell. This embracing is indeed a very soothing experience. Soon, I notice that my discomfort begins to ease, though the pain or soreness may still be present.
While my body and mind are in complete relaxation, I can experience the sensation of air moving in and out through my skin each time I breathe. I also become aware of the subtle inner bodily movements that often go unnoticed in everyday activities. When I focus on my toes, they respond with spontaneous stretching. I enjoy deep relaxation while being conscious of the sensations that arise within me. This sense of unison between body and mind can only be achieved when I am completely relaxed. Practicing meditation can help achieve the unison of body and mind through focused attention and relaxation techniques.
One simple way to check whether you are relaxed during meditation is to notice if you are practicing with a smile. 
Hakone Zendo 