When was the last time you had a truly restful weekend – a physical and psychological reset that left you feeling invigorated for the following week?
While it’s tempting to indulge after an especially taxing work week, studies have shown that common vices like alcohol can significantly decrease sleep quality and binge-watching can develop into pseudo-addictions, leaving you groggy and irritable with withdrawal symptoms.
Still, planning a “productive” weekend with a fixed schedule can also deprive you of the meaningful rest and lighthearted spontaneity that you need to recuperate from the work week.
Enter: Zen habits. Embraced by the world’s top visionaries and athletes like Steve Jobs and Kobe Bryant, Zen teachings offer a compelling alternative to modern stressors like endless productivity and overconsumption, beginning with concepts like essentialism and honoring the present.
Since Zen Buddhism places emphasis on learning by doing instead of studying its scriptures, it is especially useful for action-oriented individuals who are looking for practical rituals that they can asily incorporate into their daily lives.
In this article, we discuss six Zen practices that you can incorporate into your weekend routine for deep rest and relaxation.
1. Practice mindful eating and drinking.
When was the last time you had a meal without scrolling on your phone, streaming a movie or rushing out the door? Pronounced kissa kippan, this Zen proverb invites us to focus on what is laid out in front of us when eating or drinking. Appreciate the tastes and textures of what you are consuming and think about the many farmers and cooks it took to reach your table. Mindful eating and drinking is not only a healing sensory experience but it can also prevent overeating and control blood sugar levels.
2. Take a walk.
During hermitage, Zen Buddhist monks spend hours meditating in the sitting position, then practice kinkou, or walking meditation, to stretch their limbs. Practice your own version of kinkou by taking a walk, preferably in a quiet place or during a quiet time of day. The key is to walk slowly and to be mindful of your breathing and surroundings. Walking meditation is not only a beginner-friendly form of meditation, but it also lowers blood pressure and increases serotonin levels, which helps regulate your mood, body temperature and appetite.
3. Spend time in nature.
This Zen proverb depicts a veil of white fog hanging over a giant rock formation, and it highlights the interplay of different elements in the natural landscape. Like many philosophers and spiritual thinkers, Zen practitioners believe that nature is our greatest teacher. While many of us do not have the luxury of living near a fog-covered mountain range, visit a park or hiking trail near you to glean the lessons of nature and reset for the coming week.
4. Welcome an empty schedule.
While capitalistic societies tend to value linear growth and progress, Zen Buddhist teachings embrace daily rituals and the cyclical nature of life. While some of us may see an uneventful weekend as an embarrassment or failure, Zen practitioners see this as ultimate happiness – to be able to repeat the same mundane rituals in an otherwise ever-changing and chaotic world. Here is your permission to have a boring and uneventful weekend.
5. Do one small thing to prepare for the week ahead.
In Japan, residents and visitors take off their shoes when entering a house. Once they do so, they often re-align their shoes to face the door to make it easier for them to put their shoes back on when leaving. Pronounced kyakka wo miyo, this Zen proverb reminds us that to move forward, we must first re-align our shoes. This small gesture makes it easier for us to take the first step. Do one small thing during the weekend – whether it’s meal-prepping, stocking up on groceries or planning out your outfit for Monday morning – to be kind to yourself and make your life a little easier for the week ahead.
6. Don’t overthink it.
What makes Zen Buddhism unique is that it relies less on doctrine and more on ritualistic practices. Pronounced zensoku koudou, this Zen proverb reminds us that we are defined not by our growth and status, but by our actions and rituals. Instead of aspiring to be a calmer person, schedule calming rituals throughout the week. Instead of trying to be a more punctual person, set up systems to prevent you from running late. Instead of striving to have a perfectly relaxing weekend, practice the aforementioned rituals. With time and repetition, you will find yourself at your destination.