Fact: Some of the world’s top visionaries turn to Zen Buddhism to find purpose and clarity in their work.
Steve Jobs, for example, met with Zen practitioner Kobun Otogawa almost everyday to practice meditation and get a deeper understanding of his own mental processes.
“Your mind just slows down, and you see a tremendous expanse in the moment,” he once shared with his biographer Walter Isaacson. “You see so much more than you could see before.”
As we mentioned in a previous post, what differentiates Zen Buddhism from other disciplines is the emphasis on learning by doing, instead of studying or intellectualizing its teachings.
In other words, you don’t have to take time off or live in a hermitage to practice Zen. In fact, you can start applying Zen practices to your life right now.
In this article, we discuss twelve Zen practices – inspired by how actual Zen Buddhist monks live in hermitage – that you can incorporate to bring focus and clarity back into your work day.
Morning
1. Wake up 30 minutes earlier.
Start your day off on the right foot by waking up 30 minutes earlier than usual. This will introduce some breathing space into the start of your day, and give you enough time to complete the next three tasks with purpose and intention.
2. Open the window.
According to Zen teachings, purifying your space equates to purifying your mind. Start by opening the window to purify the air. Cleansing the air first thing in the morning elevates your mood and sets the tone for the rest of the day.
3. Micro-clean.
Whether it’s polishing miles-long hallways or sweeping spacious courtyards, Zen Buddhist monks spend many hours cleaning to help clear the mind. We are not Zen Buddhist monks – but that doesn’t mean we can’t glean the mental benefits of purifying your space everyday. Assign a section of your home to each day throughout the week. Take 10-15 minutes daily to clean your designated section. For example, you can devote Mondays to cleaning your foyer, Tuesdays to cleaning your kitchen, Wednesday to cleaning your bathroom, etc. The benefits are two-fold: you have a clear mind at the end of each micro-cleaning session and you no longer have to devote weekends to cleaning.
4. Practice mindful eating.
According to this 2016 Harvard Health Publishing article, the average American spends two-and-a-half hours a day eating – but more than half the time, they are doing something else, too. Zen practitioners value living in issoku, or doing one thing at a time with purpose and integrity. Practice mindful eating by focusing on the task at hand. Avoid scrolling through emails or watching television while eating. Chew slowly and appreciate the nourishment and sustenance that your meal provides. Practicing mindful eating puts less burden on your metabolism, prevents overeating and obesity, and helps you cultivate a more healthy and intentional relationship with food overall.
Day
1. Complete daunting tasks first.
Zen practitioners emphasize tone-setting – and nothing sets a more productive tone than checking off your most laborious tasks earlier in the day. Also, according to this 2018 article on Psychology Today, our brains are hardwired to complete short-term memory tasks earlier in the morning. Prioritize tasks like replying to emails and data entry for the AM when your short-term memory is on high alert.
2. Mono-task.
As we’ve mentioned, living in issoku is a Zen Buddhist principle that is beautifully exemplified by the tea ceremony. Apply this principle into your work day by concentrating on one task or project at a time. You might be surprised by how much it improves your productivity, considering recent studies have shown that it takes the brain up to 25 minutes to regain focus after a distraction.
3. Take full breaks.
Don’t forget to apply the issoku principle to your breaks as well. To fully glean the benefits of work breaks, you must let your mind get its full dose of rest. Reduce the temptation to check emails or scroll through your phone. Step outside of your office and do some light stretching and breathing exercises instead.
4. Eat a light lunch.
Hara hachibunme – or eating until you are eighty percent full – is a Confucian principle that is deeply valued in Zen Buddhism. Eating a substantial but relatively light lunch helps you focus while maintaining stable energy and motivation throughout the rest of your work day.
Evening
1. Practice walking meditation.
After meditating in the sitting position for an extended period of time, Zen Buddhist monks practice kinkou, or walking meditation, to stretch their limbs. Practice your own version of kinkou by taking a short walk outside after a day’s work. To glean the full benefits of kinkou, take deep and nourishing breaths while you walk.
2. Set a boundary.
Buddhist temples have three gates separating the divine temple grounds from the material world. The iconic Japanese torii gates erected in front of Shinto shrines serve a similar purpose. Create your own boundary – whether it’s your home entrance or bedroom door – to delineate between work and the rest of your evening.
3. Set a relaxing atmosphere.
The body is more receptive to sensory experiences in the evening. Indulge your senses by using soothing aromas, nuanced lighting and healing music to create a relaxing atmosphere beyond the boundary that you have just created. Avoid decision-making during the evenings – let your mind wander and expand as you prepare your body for rest.
4. Express gratitude.
Zen practitioners work everyday to cultivate gratitude in every aspect of their lives, whether it’s the food they eat, the present moment, or the larger narratives and communities around them. Set up a small altar – it can be as simple as a framed photograph – and sit in front of it at the end of each day to express gratitude for yet another day spent in wellness and safety.