Zen Words and Mindfulness

Zen Buddhism, a school of Buddhism, values not only zazen (seated meditation) as a form of training but also Zen dialogues (mondo) between masters and disciples as an essential practice for attaining enlightenment. Zen words (zen-go) are short, insightful phrases that encapsulate the wisdom gained through the lives and training of Zen monks.

Zen words serve as a gateway to mindfulness, which involves intentionally focusing on the present moment's experience, observing without judgment, and maintaining an unbound state of awareness.

In this article, we introduce five Zen words that are easy to incorporate into daily life and can help cultivate mindfulness.

What is Zen?

Zen originates from the Sanskrit word "dhyāna," which was transliterated into Chinese as "禅那" (zenna) and later shortened to "禅" (zen). "Dhyāna" means "a state of mental calmness and tranquility."

Zen emphasizes the internal realization of enlightenment and aims to help individuals return to their true, inherent nature. The practice of seated meditation (zazen) became a fundamental discipline in Buddhism due to its connection with the enlightenment of the Buddha.

The Enlightenment of the Buddha

The founder of Buddhism, Siddhartha Gautama (the Buddha), was born as a prince of the Shakya clan in ancient India. Although he lived a life of luxury, a series of events led him to renounce worldly pleasures.

This turning point is known as the "Four Encounters" (Shimonshutsuyu), where he saw an elderly person, a sick person, a dead person, and an ascetic during his travels outside the palace gates. Confronted with the suffering of human existence, he developed a profound sense of disillusionment with the world.

To understand the nature of human suffering and how to overcome it, he practiced severe asceticism for six years but found no true liberation. Realizing that self-mortification would not free him from suffering, he abandoned extreme ascetic practices.

Determined to attain enlightenment, he sat in deep meditation beneath a Bodhi tree, vowing not to rise until he achieved awakening. On the eighth day of his meditation, just before dawn, he attained enlightenment at the age of 35.

What is the Zen School?

The Zen school of Buddhism follows the Buddha’s path of seeking enlightenment through seated meditation (zazen).

Bodhidharma, known as the founder of Zen, is said to have meditated in China for nine years before attaining enlightenment. Zen later spread to Japan and branched into different sects, including Rinzai, Sōtō, and Ōbaku. While all Zen sects emphasize meditation as a core practice, their approaches to enlightenment vary.

Rinzai and Ōbaku Zen place great importance on "Zen dialogues" (koans), which are question-and-answer exchanges between master and disciple meant to trigger enlightenment.

On the other hand, Sōtō Zen focuses on "shikantaza" (silent, seated meditation without specific focus) and "samu" (mindful daily activities such as cooking, cleaning, and eating) as paths to spiritual awakening.

Five Zen Sayings for Mindfulness

Mindfulness is a state in which one focuses awareness on their mind and body in the present moment, just as they are.

It involves observing the reality in front of us without judgment—without labeling things as good or bad—while sharpening our senses to fully experience the present moment. This practice enhances concentration and awareness, allowing us to notice things in daily life that we might have overlooked.

By freeing ourselves from attachment to the past or future and instead immersing in the present, we become less affected by emotions such as anxiety or anger.

Zen sayings (zen-go) help remind us of the importance of accepting ourselves as we are. These short, insightful phrases come from the wisdom gained through the lives and training of Zen monks.

Here are five Zen sayings that can help cultivate mindfulness.

Nichinichi Kore Kōjitsu (日日是好日)

"Nichinichi Kore Kōjitsu" is a phrase from the Chinese Zen master Yunmen Wenyan. It is often translated as "Every day is a good day."

On days when good things happen, we feel happy. Conversely, when unpleasant events occur, we may feel discouraged or think of the day as the worst.

However, life is full of ups and downs. Constantly reacting to each situation with joy or sorrow can be exhausting.

If we let go of our judgments about good and bad and simply embrace each moment as it is, then every day, no matter what happens, becomes precious and irreplaceable.

Byōjōshin Kore Dō (平常心是道)

This saying, from the Chinese Zen master Mazu Daoyi, can be translated as "A calm and ordinary mind is the Way."

In everyday language, "Byōjōshin" refers to maintaining composure and calmness. However, in Zen, it is read as "Byōjōshin" and refers to the natural state of the mind in daily life.

"Dō" (the Way) is a translation of the Sanskrit word "bodhi," meaning enlightenment.

This phrase teaches that the way we engage with our daily thoughts and emotions is itself enlightenment.

Recognizing our emotions—whether happiness, joy, suffering, or sadness—without denying them is important. Instead of ignoring small discomforts that arise within us, we should be honest with ourselves and live authentically.

Ryōbō (両忘)

"Ryōbō" means "forgetting both sides." The term originates from a saying by the Song-era Confucian scholar Cheng Mingdao: "Neither be drawn to the inner nor the outer; when both are forgotten, the mind becomes clear and untroubled."

By letting go of opposing thoughts and dualistic thinking, we can free ourselves from confusion and return to our original, peaceful state of mind.

Common examples of dualistic thinking include:
・Good vs. evil
・Like vs. dislike
・Black vs. white
・Pleasure vs. pain
・Large vs. small
・Friend vs. enemy
・Agree vs. disagree
・Self vs. others
・Life vs. death
・Light vs. darkness

Although two people may look at the same thing, their perspectives will never be identical.

When we release our attachments and stop clinging to rigid ideas of right and wrong, we open ourselves to a broader, more nuanced view of the world.

Nyūnanshin (柔軟心)

"Nyūnanshin" means "a flexible heart."

When we become fixated on something, our minds feel constricted, our chests tighten, and our perspective narrows, making it harder to see things clearly.

By letting go of rigid beliefs and approaching life with an open mind, we can learn to accept perspectives different from our own as equally valid.

A soft, gentle heart allows us to recognize and appreciate one another.

A poem by Mitsuo Aida beautifully captures this idea:

Setomono to
Setomono to
Butsukarikko suru to
Sugu kowarechau
Docchika
Yawarakakereba
Daijōbu
Yawarakai kokoro o
Mochimashō
Sō iu watashi wa
Itsumo Setomono

(When ceramic meets ceramic,
they break easily.
But if one side is soft,
it’s okay.
Let’s keep a soft heart.
Yet I myself
am always like ceramic.)

Kissa Kippan (喫茶喫飯)

This phrase comes from the Sōtō Zen master Keizan Jōkin and means "When drinking tea, drink tea. When eating rice, eat rice."

In other words, focus on what you are doing in the moment.

Have you ever rushed through a meal without properly chewing, or found yourself thinking about house chores while eating?

In Zen, daily activities such as eating and cleaning are considered just as important as seated meditation.

By paying attention to what we eat—the texture, aroma, and taste—we cultivate mindfulness.

Focusing on our senses—sight, smell, touch, taste, and sound—naturally leads to gratitude. We begin to recognize that what we consume becomes a part of our very being.

Let Zen Teachings Guide Your Daily Mindfulness

In this article, we introduced Zen phrases that can help cultivate mindfulness.

Zen words serve as prescriptions for the heart, illuminating our daily lives.

Rather than judging everything as good or bad, focus on "this very moment," fully aware of your mind and body. By incorporating Zen teachings into your daily life, you can embrace mindfulness with an open and natural heart.

With a soft and gentle heart, may you find peace in each moment.

Thank you for reading.