Q: Many traditionalists prefer to use a circular meditation cushion called a zafu. If you prefer, though, you can use any type of soft but supportive cushion that helps you stay in the upright seated posture used for traditional Zen meditation. For extra comfort, place a meditation mat, or even a blanket or towel, on the floor underneath the cushion. Sit in the center of the cushion if you prefer keeping your knees on it. Especially if you're new to Zen meditation, you may find it easier to sit with your crossed legs resting on the cushion along with your backside. Sit at the front of the cushion if you want to rest your knees on the floor. This is a more traditional approachyour backside on the zafu and your crossed legs draped over the front. The lotus position is the most traditional way to cross your legs during Zen meditation, but it may not be comfortable for newcomers or those with physical limitations. Fortunately, there are several positions you can use. Popular choices include: Lotus: Cross your left leg over your right so that the tops of both of your feet are resting on the upper thigh of the opposite leg. Half Lotus: Cross your left leg over your right and rest your left foot on your right upper thigh, but tuck your right foot beneath your left leg. You can reverse legs if desired. Quarter Lotus: Cross your legs loosely so that your left knee is resting on (or just slightly above, depending on your flexibility) the side of your right foot, and vice versa. Burmese: Instead of crossing one leg over the other, spread your legs a bit wider, rest your knees, lower legs, and feet on the mat (or floor), and touch the heel of one foot to the base of the ankle of the other foot. Don't choose a soft, cushiony chair that you can sink down into, but rather one that enables you to sit flat-footed and fully upright. A wooden dining chair or even a folding metal chair may workjust make sure you can sit to the front of the chair and reach your feet flat to the ground. Sit far enough forward that, when sitting fully upright, no part of your body can contact the back of the chair. You could use a chair-height stool if desired, because you shouldn't be in contact with the back of the chair anyway. Your lower legs, from your feet to your knees, should create 2 parallel vertical columns that are perpendicular to the floor. Your knees should bend at 90-degree angles, so that your upper legs are parallel to the floor. Your knees and feet should be at the same width apart as your hips, and your toes should be pointed straight forward. Find a higher or lower chair if necessary so you can achieve this position. Add a lumbar support behind your lower back if necessary. You may not be able to sit fully upright on the front section of the chair without experiencing lower back discomfort. In this case, wedge a rounded lumbar pillow between your lower back and the base of the chair back. Roll up your meditation cushion into a log shape. Your goal is to create a tubular cushion from your zafu that you can straddle with your legs, knees on the floor and backside resting on the cushion. If your zafu isn't big enough on its own, use additional cushions, mats, and/or blankets to build up the height needed to support this position. Lay one or multiple mats on the floor. Your knees will be supporting a fair amount of your body weight, so it's helpful to give them some cushioning. Place at least one meditation mat or soft blanket on the floor, and use more than one if needed to provide additional cushioning. The rolled cushion needs to be sturdy enough so that you can keep your upper body straight, rather than slouching down into the cushion. Imagine that you are sitting on a bicycle or a horse. Your lower legs and knees should be flat on the floor and against the sides of the cushion, your upper legs should be at roughly 45-degree angles, and your upper body should be perpendicular to the ground. Your shoulders, hips, and the middle of your shins should all be in a vertical line. Meditation benches typically have 2 legs and a forward-slanted seat. Straddle the seat in the same way you would a rolled-up cushion, with your upper body upright and your lower legs flat on the floor. Some meditation benches are wide enough that you can tuck your lower legs between the bench legs, rather than straddling them to the outside.
A: Sit on a circular cushion (zafu) for the classic Zen position. Cross your legs in a comfortable position when using a zafu. Choose a level, sturdy chair if you're unable to sit on the floor. Put your feet flat on the floor, hip-width apart, when using a chair. Use a rolled-up cushion as an alternative to a floor cushion or chair. Straddle the rolled cushion with your lower legs flat on the mat. Straddle a meditation bench instead of a rolled cushion, if desired.

Q: Monitoring software can be set up in a number of ways. The first thing to consider is setting a complete system with a server. This will include antivirus and malware protection, and also employee monitoring. If you don't have IT staff to maintain the equipment, you can use a cloud-based service like Trend Micro Business Security or Symantec Cloud to get these services. These services are not tremendously expensive; expect to pay about $150 per year. If you are just trying to track employee web usage and block some sites, a simpler software package will do. This service will be cheaper and allow you to monitor and filter web pages, view keystrokes, and capture screenshots. For example, Interguard Sonar provides these services. In some cases, you may even be able to get rudimentary tracking systems for free. For example, ActivTrak monitors system web traffic and produces a monthly report for you. Employers have the right to monitor what web pages their employees visit and to block websites that they deem unimportant to business operations, inappropriate, or potentially harmful. Mainly, employers block certain websites to either make sure employees are productive, like blocking Facebook or stock trading sites that distract them, or to ensure that employees are not harassing coworkers or committing corporate espionage. Employers may also block sites considered to be pornographic or hateful. Some monitoring packages allow for set time limits on certain types of websites, for example allowing a set amount of time each day on social media sites. When you notice that your employees are visiting a website unrelated to work frequently, block that website and then send out an email reminding them that they are on company time. Monitoring emails is more difficult for employers to justify. Before reading any employee emails, employees should be notified of the policy that allows their emails to be read. In addition, the employer usually needs a reason for the suspicion that led them to read the emails, like a documented incident with that employee. It is also difficult for employers to justify reading emails if they claimed originally that emails will be confidential. Certain monitoring measures may interfere with your employees' right to privacy. Check with an employment lawyer before you install monitoring software. Make sure there is written documentation on the software that the employees have signed, and that everyone understands what the software is for.
A:
Choose monitoring software. Block harmful or inappropriate websites. Monitor email. Make sure you are in compliance with the law.