Harvard professor’s 6-step guide to Zen Buddhism | Robert Waldinger

Summary

The video script delves into the core principles of Zen Buddhism and their application to personal growth and relationships. It emphasizes the importance of 'Sangha' or community in practicing mindfulness and learning from one another. The concept of impermanence is highlighted as central, teaching that everything is in constant flux, which can be both daunting and liberating. The Four Noble Truths are discussed, with a focus on accepting and managing suffering rather than avoiding it. The script also touches on the practice of mindfulness, attachment, and the cultivation of loving-kindness through meditation and awareness. Finally, the idea of 'Beginner's Mind' is introduced, encouraging curiosity and openness in relationships, and the value of remaining humble and receptive to new experiences is underscored.

Takeaways

• 🧘 Zen emphasizes the importance of community, known as 'Sangha', for mutual learning and practice during meditation and daily life.
• 👨‍🦲 The speaker identifies as a Zen practitioner and Rōshi, highlighting the profound impact of Zen on their personal and professional life.
• 🔄 Impermanence is a central concept in Zen Buddhism, suggesting that everything is in constant flux, which can be both challenging and liberating.
• 🤔 Recognizing impermanence can lead to reduced self-imposed narratives and expectations, fostering a sense of relief and acceptance.
• 💖 Understanding constant change can enhance compassion, as it acknowledges the complexities faced by others in an ever-changing world.
• 📜 The Four Noble Truths are foundational teachings in Buddhism, focusing on understanding and coping with suffering rather than eliminating it completely.
• 🤝 Zen encourages learning to coexist with life's unsatisfactory elements, promoting a mindset that reduces the additional suffering caused by negative storytelling.
• 🧘‍♀️ Mindfulness is defined as being fully present and aware of one's immediate surroundings and sensations, which can be practiced at any moment.
• 🔗 The concept of attachment in Buddhism relates to holding rigid views, and Zen advises to embrace flexibility and reduce insistence on fixed outcomes.
• 💞 'Metta', or loving-kindness, can be cultivated through meditation and by developing self-awareness, leading to increased empathy and compassion.
• 🌱 'Beginner's Mind' is a Zen concept that encourages openness and curiosity, promoting fresh and open interactions in relationships.
• 🌟 The teaching of remaining open to possibilities, as opposed to being an 'expert', can lead to less suffering and a more enriching experience of life.

Q & A

What is the significance of 'Sangha' in Zen Buddhism?

Sangha in Zen Buddhism refers to the community aspect of the practice. It emphasizes learning about oneself and others through relationships, both during meditation sessions and in everyday life.

What is the role of a Rōshi in Zen practice?

A Rōshi is a Zen Master who plays a significant role in guiding practitioners in their spiritual journey. They embody the teachings and principles of Zen, influencing how practitioners think about their lives, research, and interactions with others.

How does the concept of impermanence in Zen Buddhism affect one's perspective on life?

The concept of impermanence, being the idea that everything is constantly changing, can be both scary and a relief. It encourages letting go of fixed stories about oneself and the world, leading to a more compassionate view towards others who are also dealing with change.

What are the Four Noble Truths and their significance in Buddhism?

The Four Noble Truths are foundational teachings in Buddhism that outline the nature of suffering and the path to enlightenment. They start with the recognition of suffering and end with the Eightfold Path, guiding practitioners on how to live with dissatisfaction and pain more bearably.

How does Zen Buddhism approach the concept of suffering?

Zen Buddhism does not promise the end of suffering but teaches how to be with it in a way that makes it more bearable. It encourages learning to live with unsatisfactory aspects of life and pain without adding optional suffering through negative stories.

What is the definition of mindfulness as described in the script?

Mindfulness, as described in the script, is the simple act of paying attention to the present moment and whatever stimuli are reaching you. It involves being open and receptive to the current experience, whether it's the feel of the chair, the air, or the sound of a fan.

What does Buddhism say about attachment and how does it relate to suffering?

Buddhism views attachment as holding on tightly to a fixed view of something. Zen teaches that by insisting less on the world being a certain way and accepting people and situations as they are, one can reduce suffering.

How can one cultivate loving-kindness (Metta) in Buddhism?

Loving-kindness can be cultivated through specific meditation practices where one repeatedly wishes happiness and peace for others, including those they may dislike or be angry with. Additionally, becoming more aware of one's own difficulties can naturally lead to greater empathy and loving-kindness towards others.

What is the concept of Beginner's Mind in Zen and how does it benefit relationships?

Beginner's Mind is the idea of letting go of preconceived notions and being open to new experiences. In relationships, it allows for curiosity, openness, and a fresh perspective, preventing relationships from becoming stale and fostering a deeper connection.

What is the teaching of Shunryu Suzuki about remaining open to possibilities?

Shunryu Suzuki emphasized the importance of having an open mind to many possibilities rather than being certain about what one knows. This openness can lead to surprises and new ways of experiencing oneself and the world, which can significantly reduce suffering.

How does the speaker's role as an expert influence their understanding of knowledge?

Despite being called an expert, the speaker is increasingly aware of the vast amount they do not know. This humility and recognition of one's own limitations can be a valuable lesson in personal growth and learning.

Outlines

00:00

🧘 Zen Practice and Its Impact

The speaker, a Zen practitioner and Rōshi (Zen Master), discusses the importance of community in Zen, known as 'Sangha'. They emphasize the practice of self-reflection and mutual learning through relationships during and outside meditation sessions. The concept of impermanence is highlighted as central to Zen Buddhism, teaching that everything is in constant flux, which can be both daunting and liberating. This understanding helps in letting go of fixed identities and expectations, fostering compassion for others who are also dealing with change. The Four Noble Truths are mentioned as foundational teachings, with a focus on learning to coexist with life's unsatisfactory elements and pain, reducing optional suffering by avoiding blame and embracing mindfulness. The speaker also touches on the idea of attachment and the importance of accepting the natural state of life and relationships without insisting on fixed outcomes.

05:00

💖 Cultivating Loving-Kindness and Beginner's Mind

This paragraph delves into the Buddhist concept of Metta, or loving-kindness, and how it can be cultivated through meditation and increased self-awareness. The practice involves mentally wishing happiness and peace upon others, including those we may have negative feelings towards, leading to a shift in our emotional responses. Additionally, becoming more aware of our own internal struggles can naturally enhance our empathy and loving-kindness towards others. The paragraph introduces the concept of 'Beginner's Mind', which encourages openness and curiosity, particularly in relationships, by letting go of preconceived notions and being receptive to new experiences and perspectives. The teaching is exemplified by the words of Zen Master Shunryu Suzuki, who emphasized the value of maintaining an open mind to reduce suffering and embrace the unexpected.

Keywords

💡Sangha

Sangha is a term in Buddhist language referring to the community of practitioners. It is central to the Zen practice, emphasizing the importance of relationships and mutual learning. In the video, Sangha is mentioned as a place where practitioners not only meditate together but also learn from each other's experiences in the world, fostering a sense of community and shared growth.

💡Rōshi

Rōshi is a title given to a Zen Master, indicating a high level of spiritual attainment and authority in teaching Zen. The speaker identifies as a Rōshi, which underscores their deep involvement and expertise in Zen practice. This keyword is significant as it establishes the speaker's credibility and the profound impact of Zen on their personal and professional life.

💡Impermanence

Impermanence is a core concept in Zen Buddhism, highlighting the constant change and flux of all things. It suggests that nothing is permanent or unchanging, which can be both unsettling and liberating. In the video, impermanence is described as the greatest hit of Zen, as it encourages letting go of fixed identities and expectations, leading to a more compassionate and accepting outlook towards oneself and others.

💡Four Noble Truths

The Four Noble Truths are foundational teachings in Buddhism that outline the nature of suffering and the path to its cessation. While the video does not detail each truth, it emphasizes that Zen does not promise the end of suffering but teaches how to coexist with it in a more bearable way. This concept is integral to the video's message about learning to live with life's unsatisfactory aspects.

💡Optional Suffering

Optional suffering refers to the additional distress we create for ourselves through our reactions and interpretations of events, rather than the events themselves. The speaker mentions this concept to illustrate how our stories and perceptions can exacerbate our pain. By recognizing this, we can work on reducing unnecessary suffering and develop a more resilient mindset.

💡Mindfulness

Mindfulness is presented as a simple yet powerful practice of being fully present and aware of one's immediate experience. The speaker defines mindfulness in the context of paying attention to current stimuli, such as the feel of a chair or the air on one's skin. This practice is central to the video's theme, as it helps cultivate a non-judgmental awareness that can alleviate suffering and enhance relationships.

💡Attachment

Attachment, in the context of the video, refers to the tendency to cling to fixed views or desires, which often leads to suffering. The speaker explains that Zen teaches us to recognize and let go of attachments, which can free us from the suffering caused by insisting that things be a certain way. This concept is key to understanding the video's message on how to reduce suffering in life.

💡Metta

Metta, or loving-kindness, is a concept in Buddhism that involves cultivating a heartfelt wish for the happiness and well-being of others. The video discusses Metta as both a skill that can be developed through meditation and a natural outcome of becoming more aware of one's own suffering, leading to empathy and compassion for others.

💡Beginner's Mind

Beginner's Mind is a Zen concept that encourages us to approach life with an open, curious, and non-judgmental attitude, as if we are beginners. The speaker relates this to relationships, suggesting that having a beginner's mind can bring freshness and openness by allowing us to continually discover new aspects of others and ourselves, preventing relationships from becoming stale.

💡Expert

The term 'expert' is used in the video to contrast with the concept of Beginner's Mind. The speaker reflects on how being considered an expert can sometimes lead to a sense of certainty and closure, which contrasts with the openness and curiosity of a beginner. The video suggests that embracing the uncertainty and potential for surprise inherent in not being an 'expert' can be more beneficial in reducing suffering.

Highlights

Zen emphasizes community, known as 'Sangha', which is central to practice and learning about oneself and others.

The speaker is a Zen practitioner and a Rōshi, a Zen Master, with Zen being a significant part of their life.

The concept of impermanence is considered the greatest hit of Zen Buddhism, teaching that everything is constantly changing.

Impermanence can be both scary and a relief, as it encourages letting go of fixed stories about self and the world.

Realizing constant change fosters compassion, understanding the complexities others face in a changing world.

The Four Noble Truths are iconic teachings of the Buddha, starting with the acknowledgment of suffering.

Zen does not promise the end of suffering but teaches being with it in a more bearable way.

Optional suffering comes from the stories we tell ourselves about the unfairness of life's challenges.

Mindfulness is defined as paying attention to the present moment and whatever stimuli are reaching you.

Buddhism discusses attachment as holding on tightly to a fixed view of something.

Zen teaches acceptance of life's unsatisfactoriness and flexibility in preferences and expectations.

The concept of relieving suffering involves facing it, looking at it, and living with it in a less painful way.

Metta, or loving-kindness, can be cultivated through meditation and becoming aware of one's own difficulties.

Loving-kindness arises naturally through meditation, fostering empathy and understanding towards others.

Beginner's Mind is a Zen concept encouraging openness, curiosity, and letting go of certainty in one's knowledge.

Having a beginner's mind in relationships brings freshness and openness, preventing staleness.

Shunryu Suzuki's teaching emphasizes remaining open to possibilities and being surprised, reducing suffering.

The speaker reflects on the importance of recognizing one's own limited knowledge, even as an expert.

Transcripts

- Zen emphasizes community.

It's called 'Sangha' in the Buddhist language.

and it's really the idea that we practice

learning about ourselves and each other

by being in relationships with each other,

both during meditation sessions

and out there in the world.

I am a Zen practitioner.

I'm actually a Rōshi, a Zen Master.

It's a big part of my life,

and it is an enormous benefit

in terms of how I think about my own life,

other people's lives,

how I think about my research,

and how I think about working with patients.

I would rate the concept of impermanence as, number one,

as the greatest hit of Zen Buddhism.

Basically, the idea of everything constantly changing

There's nothing to hold onto in the deepest sense.

And that on the one hand, that can be scary,

on the other hand, it can be an enormous relief

because we tell ourselves so many stories

about who we are, and who we're supposed to be,

and how the world is supposed to be,

and when we really know the truth of impermanence,

we let a lot of that go.

Once we realize that everything is always changing,

it helps us be more compassionate to other people

'cause we realize that they are also

dealing with all the complexities of a self

and a world that's constantly changing.

The Four Noble Truths

are perhaps the most iconic teachings of the Buddha.

They start with the Buddhist statement

Now, it's often said that, "The Buddha was teaching

that you could get to a point

where you never suffer anymore."

Zen does not teach that.

Rather, what we can do is learn to be with

what's unsatisfactory in life,

learn to be with unhappiness, even be with pain

in a way that makes it more bearable,

in a way that doesn't layer on

The optional suffering being the stories we tell

about how unfair it all is,

for example, that I have back pain

or how unfair it is

that I've got a cold today-

that all of these things are workable.

It makes me a little less likely to blame other people

for what's going on in me,

and that can be hugely helpful.

When we talk about harmony in relationships.

The best definition I know of mindfulness is simple:

So right now, for me, that's talking with you.

That's the feel of the chair on my back.

It's the feel of the air on my skin.

You can work on your mindfulness right this moment,

by simply paying attention

to whatever stimuli are reaching you.

It might be your heartbeat,

it might be your breath,

it might be the sound of the fan in the room-anything.

And simply letting yourself be open

and receive whatever is here right now.

And you can do that in any moment.

Buddhism talks about the idea of attachment.

It's really about holding on tightly

to a fixed view of something.

Zen teaches that unsatisfactoriness

is always there in life,

and that we do have preferences,

but that what we can do

In other words, to insist less

that the world be a certain way.

I mean, think about in relationships,

how much we try to insist

that someone else be a certain way

that we want them to be,

and how much less we suffer if we let that go.

And just assume that that person

is allowed to show up in the world as they are,

and we are allowed to show up in the world as we are.

So this idea of relieving suffering is in Zen,

the idea of being able to face towards suffering,

looking at it,

and living with it in a way that hurts less.

There's a concept of Metta, loving-kindness, in Buddhism,

and there are a couple of different ways

that it's talked about.

One is an explicit skill that we can cultivate.

You can do a loving-kindness meditation

where you think about another person

and you say to yourself,

"May you be happy.

may you be at peace."

And you do that over and over again,

and you come to feel differently about the other person,

including about people you don't like very much,

or you're angry at.

So there's that way of actively cultivating a skill.

There's another way,

which is simply by becoming more and more aware

of your own pain, your own anxious, angry thoughts,

your own difficulties.

Because what happens

when we become more aware of that

through meditation, for example,

is that we become much more empathic toward other people.

And naturally, that kind of loving kindness arises,

where we see an angry person

and say, "Oh, I wonder if that person

is having a terrible day,"

rather than immediately reacting with our own anger.

And so that's a different way to cultivate loving-kindness,

but it happens pretty reliably through meditation.

And finally, there's a wonderful teaching in Zen

about Beginner's Mind.

The idea that we let go

of all the stories we tell ourselves that we're so sure of.

Having a beginner's mind really helps in relationships

because it allows us to be curious,

it allows us to say,

"Okay, there's so much I don't know about this person,

let me watch closely.

Let me notice what I haven't seen before about this person.

Let me find new ways to interact with this person."

And that brings a kind of freshness

and openness to relationships

that can otherwise, easily get stale.

Shunryu Suzuki was a Zen Master

who had a saying that I love.

And what he meant by that is when we can remain open

to many possibilities,

rather than being so sure that we know what's what,

that we become open to surprise,

open to new ways of experiencing ourselves and the world,

that make us suffer a great deal less

than when we are so-called experts.

And the older I get,

and the more people call me an expert,

the more aware I am of how little I know.