We are what we think about. When we stay fixed on one person, thought or situation, we get caught in the grip of self-centered thoughts. The more we give attention to that which is upsetting, the more strength it has to rule our lives.

When we are able to receive life's challenges as koans rather than problems, they become interesting and exciting, rather than ponderous and depressing.

Do not make this practice a source of pressure, compulsion, anxiety or pride. It is none of these. Zazen is simply a way to find your true home.

The facts of our lives, when we are able to know them, will free us from the torment we are in. When we can bear reality thoroughly, suffering is over. Pain may exist, but it is only pain. Suffering is what we add to pain.

Whatever we can't love or accept in another, is a mirror of something we can't love or accept in ourselves.

Change is the very basis of our life, not to be fought, to be welcomed and tasted, to be seen for the gift it truly is.

Consider for a moment what you pay attention to all day long. What seems important to you, what do you take for granted and hardly attend to at all? Write it down. Do not judge your answers. Be honest and simple. As you keep track all week long, you'll be amazed at what claims your attention, what you give your precious life force to.