A 6‑Step Guide to Zen Buddhism, Presented by Psychiatrist-Zen Master Robert Waldinger

Robert Waldinger works as a part-time pro­fes­sor of psy­chi­a­try at Har­vard Med­ical School, but he also describes him­self as a “Zen mas­ter.” This may strike some lis­ten­ers as a pre­sump­tu­ous claim, but he has indeed been offi­cial­ly accept­ed as a rōshi in two dif­fer­ent Zen lin­eages in the West. With one foot in psy­chi­a­try and the oth­er in Bud­dhism, Waldinger (pre­vi­ous­ly fea­tured here on Open Cul­ture for his work on hap­pi­ness and lone­li­ness) is well-placed to explain the lat­ter in terms amenable to the for­mer. In the Big Think video above, he breaks the ancient reli­gion — or mind­set, or way of being, or what­ev­er one prefers to call it — into six dis­tinct con­cepts: imper­ma­nence, noble truths, mind­ful­ness, attach­ment, lov­ing kind­ness, and begin­ner’s mind.

If you’ve felt any curios­i­ty about Zen Bud­dhism and pur­sued it online in recent years, the term mind­ful­ness will be famil­iar to the point of cliché. Waldinger per­son­al­ly defines it as “pay­ing atten­tion in the present moment with­out judg­ment.” You can work on your mind­ful­ness right now, he explains, “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.” This can help us put into per­spec­tive the next con­cept, attach­ment, or our feel­ing “that the world be a cer­tain way,” which caus­es no amount of our dis­sat­is­fac­tion and even suf­fer­ing.

All of these ideas are much expand­ed on in pri­ma­ry and sec­ondary Bud­dhist texts, which any enthu­si­ast can spend a life­time read­ing. My own inter­est was first piqued by a pop­u­lar 1970 vol­ume called Zen Mind, Begin­ner’s Mind, a com­pi­la­tion of talks by a famous rōshi called Shun­ryū Suzu­ki Waldinger ref­er­ences Suzuk­i’s work in the final sec­tion of this video, and specif­i­cal­ly his obser­va­tion that “in the begin­ner’s mind, there are many pos­si­bil­i­ties. In the expert’s mind, there are few.” In Waldinger’s own expe­ri­ence, “the old­er I get, and the more peo­ple call me an expert, the more aware I am of how lit­tle I know.” True mas­tery lies in the aware­ness not of the knowl­edge we have, but the knowl­edge we don’t.

Relat­ed:

Bud­dhism 101: A Short Intro­duc­to­ry Lec­ture by Jorge Luis Borges

How Lone­li­ness Is Killing Us: A Primer from Har­vard Psy­chi­a­trist & Zen Priest Robert Waldinger

What Is a Zen Koan? An Ani­mat­ed Intro­duc­tion to East­ern Philo­soph­i­cal Thought Exper­i­ments

The Wis­dom of Alan Watts in Four Thought-Pro­vok­ing Ani­ma­tions

What Are the Keys to Hap­pi­ness? Lessons from a 75-Year-Long Har­vard Study

The Zen of Bill Mur­ray: I Want to Be “Real­ly Here, Real­ly in It, Real­ly Alive in the Moment”

Based in Seoul, Col­in Marshall writes and broad­casts on cities, lan­guage, and cul­ture. His projects include the Sub­stack newslet­ter Books on Cities and the book The State­less City: a Walk through 21st-Cen­tu­ry Los Ange­les. Fol­low him on Twit­ter at @colinmarshall or on Face­book.