Zen x Mindfulness | Introduction: A 21-Day Journey to Heal Mental Fatigue - Final Chapter
Words for the self 21 days from now: Meeting the new you
To my dear you,
Now that you have finished this 21-day journey of Zen and mindfulness, what kind of changes have visited your heart? Quietly close your eyes, and with a deep breath, try to feel your way of being in this moment.
Surely, you will notice subtle changes that you were unaware of 21 days ago. It might be that the moment you wake up in the morning feels more vivid. You may have developed a more delicate awareness of the trivial sounds, scents, and shifting light of daily life. Or perhaps you have become able to perceive the rich expressions in the faces and tones of voice of those around you that you had never noticed before.
Master Shunmyo Masuno of the Rinzai school speaks of such changes in this way:
"Transformation comes as quietly as the arrival of spring. Just as the budding of trees is so subtle that you do not notice it day by day, yet one day you are suddenly struck by the beauty of the fresh green leaves. The changes happening within you have the same nature. It is not a sudden change, but rather, as a natural unfolding, it is spreading throughout your entire existence."
Over these 21 days, you have taken a firm step forward. It may have been difficult at times. The pain of Zazen, the struggle with incessant thoughts, and the anxiety or hesitation about continuing the practice. However, all of those experiences have shaped who you are now.
Dr. Jon Kabat-Zinn speaks to practitioners like this:
"Our lives exist exactly in this moment. Not in the memories of the past or the expectations of the future, but simply here, now, in the vibrancy of life. Through these 21 days of practice, you must have drawn closer to that truth little by little. That awareness will have an immeasurable impact on your life from here on out."
In fact, scientific research also supports your changes. The research team of Professor Hiroaki Kumano at the University of Tokyo has confirmed that 21 days of continuous meditation practice brings about clear changes in the structure and function of the brain. Through the activation of the prefrontal cortex, wiser judgment becomes possible; through the regulation of the amygdala, stress resilience is improved; and through the development of the insular cortex, self-awareness is deepened.
However, more important than these scientific explanations is your own direct experience. The many small changes you feel in your daily life. It might be the calmness you feel on the train. It might be a new way of dealing with difficult situations at work. It might be a subtle change in your relationship with your family.
Zen Master Dogen of the Soto school left behind the phrase 'Shusho-itto.' It is the teaching that practice and enlightenment are not separate, but one. In other words, every moment of these 21 days was complete in itself. It was not a process aimed at completion; every single moment was completion.
With a special wish for you in the future:
Please cherish and nurture the seeds of awareness that have sprouted over these 21 days. You may feel like you are losing sight of them at times in the busyness of daily life. However, the awareness that has truly taken root within you will never disappear.
From the first breath when you wake up in the morning to the last moment when you fall asleep at night. Every moment is an opportunity for practice. Every encounter is an opportunity to deepen awareness. Every difficulty is an opportunity to cultivate wisdom.
And above all, please be kind to yourself. Without seeking perfection, simply accept yourself as you are. That is the essence of this practice.
Your transformation will certainly influence those around you as well. Like gentle ripples spreading, your very existence will bring peace to your surroundings. It will surely have a deeper influence than any teaching through words.
Finally, I offer you a beautiful phrase passed down in the Zen tradition:
"When one flower blooms, spring arrives."
Just as the blooming of a single flower brings spring to the entire world, the flower of awareness that has bloomed within you will surely invite a spring of even greater transformation.
May the days ahead be richer and filled with deeper meaning for you. And may your very existence be a light to this world.
Heartfelt blessings on the new journey of life that begins from this very moment.
Gassho
With deepest gratitude,
The Zen x Mindfulness Practice Instructors