Train yourself to stop running away from thoughts of the past or worrying about the future. Ground yourself in the present moment by finding an anchor for your mind and attention, allowing you to cultivate peace even when actively engaged.
Develop the art of looking deeply to understand life in its simplicity and see its profound depths. This involves truly understanding others, especially those you love, by looking beyond your own desires to offer actions rooted in genuine understanding.
Cultivate three core energies: mindfulness (awareness within and around you), concentration (sustaining awareness without distraction), and insight (understanding and wisdom that ripens from practice). These energies are fundamental to Zen practice and lead to deeper understanding.
Value the beginner’s mind, which embodies openness, curiosity, and a wish to understand, over a ‘master’s mind’ that might be too sure or confident. This mindset fosters continuous learning and growth.
Engage in sitting meditation by finding a stable, relaxed, and upright (but not rigid) posture on a cushion. This formal activity trains your ability to pause, be still, and become aware of your body.
If your mind is busy or overstimulated, engage in physical chores like gardening, sweeping, or cleaning. These practical activities allow you to put your attention to something concrete and ground yourself in the present moment through mindfulness of action.
Understand that letting go is a form of happiness; be willing to release existing insights or achievements to make way for new understandings and continued growth in your practice.
Develop a deep reverence for everything in your space, viewing even mundane objects like a cushion, a cup of tea, or dirt as sacred. This mindset acknowledges the conditions that support your life and practice, fostering gratitude and respect.
Approach meditation with the same level of excitement and challenge you might bring to an engaging activity like watching a sports game. Strive to make the practice of sitting still and being aware as compelling as scoring a goal.
See everyday, seemingly menial tasks as sacred actions by investing your heart and soul into them and finding deep meaning in what you are doing. This transforms mundane activities into opportunities for inner contentment and beauty.
Cultivate a simple routine and schedule to help realign your energies and provide structure for your practice. While routines are important, maintain flexibility and avoid being overly caught in rigid forms.
Practice the simplicity of knowing that what you currently have is enough. This contentment allows you to stop chasing after more, leading to a deeper and more relaxed life.
Dress neatly and wear clean clothes, not for outer attractiveness, but as a form of self-care that impacts your health, wellbeing, and respect for your community. Similarly, keep your room and desk tidy, as your space reflects your mind.
Designate a ‘breathing corner’ or sacred space in your home where you can go when angry or when you need to cultivate inner peace. This dedicated space supports your practice and helps you recenter.
Practice humility, which allows you to be open, curious, and willing to serve anywhere without a sense of superiority or inferiority. Be a good follower before aspiring to lead, and learn by paying attention rather than just through formal instruction.
Be mindful of your energies, approach, physical contact, and attention to the smallest details to protect your deepest aspirations. This practice helps maintain your chosen path, especially in the face of attraction and desire.
Prioritize simple, heartfelt messages and direct eye contact in your communication. Understand that true connection and knowing often reside more in presence and non-verbal cues than in complex, intellectualized verbal expression.
Recognize that talent must be accompanied by virtue; if virtue is absent, talent can lead to pride and self-centeredness, potentially damaging one’s path. Prioritize character over raw ability.
Practice specific rituals, such as bowing upon entering and leaving a meditation hall, or formally announcing departures and returns. These actions acknowledge presence, express gratitude, and cultivate sacredness in your environment.
Practice mindful breathing by becoming aware of your in-breath and out-breath, following them from beginning to end without forcing them. Extend this awareness to your whole body, smiling to it, relaxing it, and feeling gratitude for the wonders of life.