I want to share with you five meditation practices that have been incredibly important in my life—not just as a teacher, but also as a father, a husband, a son, and a human being.
These aren't necessarily my "favorite" meditation techniques. They’re the ones I find myself returning to again and again in the reality of daily life. They’re also not listed in any special order, as each one serves a specific function in my practice.
1. Sitting Meditation (Zazen)
Zazen, or sitting meditation, is probably the most essential practice for me. It’s so simple, yet so powerful.
How often do we truly pause in life—without trying to fix anything, solve anything, or plan anything? Just sit. Just breathe. Just listen. Just be.
I’ve found that maintaining a daily sitting practice reminds me to stay present in all other areas of life. It helps me show up and meet each moment as it is. A daily practice can also help us let go of clinging to thoughts and feelings. They come and go like clouds drifting across the moon. No need to grab them. No need to push them away. Just let them pass. When we do that, our mind becomes clear, and we can respond to life with attention and care.
2. Driving Meditation
Driving is one of the times I’m most likely to feel frustrated or impatient, so I bring the same effort to it as I do with sitting meditation.
When I’m behind the wheel and strong thoughts or feelings arise, I return to the moment: What am I doing right now? I bring my full attention to the road, to my hands on the wheel, and to my surroundings.
This practice isn’t just for me—it keeps my family safe, and it makes the road safer for everyone. Driving becomes not just a task, but a meditation in presence and responsibility.
3. Cooking Meditation
Dogen once said that one of the most important people in the monastery is the cook. Why? Because the cook prepares the food that nourishes everyone’s practice.
I had the honor of serving as kitchen master at the Providence Zen Center during three-month retreats. I found it to be a powerful and meaningful practice. From making the right amount of food (not too much, not too little) to paying close attention while chopping (still got all my fingers!), it was mindfulness from start to finish.
For me, the most important part is the intention behind cooking. I rarely cook just for myself—but I love cooking for others. When I do, I try to carry the spirit of offering: giving people the nourishment they need to carry their practice into the world.
4. Eating Meditation
Now, I love food—I really do. But eating mindfully and with intention is a whole different experience.
One of my favorite teachings comes from Zen Master Seung Sahn. When a student once asked, "Why do you eat?" he simply replied, "When I’m hungry, I eat." Unsatisfied, the student asked again, and Seung Sahn responded, "If I didn’t eat, I couldn’t teach."
That gets right to the heart of it. We eat to support our life, our practice, and our ability to help others.
In some Buddhist traditions, there’s a chant before meals that reflects on this:
This meal is the labor of countless beings. Let us accept it with gratitude.
It is taken to strengthen our exertions; for greed and opinion are strong. Let us deserve this offering.
It is taken to help us become clear and generous. Let us pay attention.
It is taken to sustain our practice. Let us be moderate.
It is taken to help all beings attain the Buddha Way. Let us practice wholeheartedly.
I try to keep these reflections in mind—especially when I’m tempted to overeat or rush through a meal. Taste the food. Be grateful for it. Use the energy from the food to help this world.
5. Listening Meditation
Real listening is challenging. Sometimes, when someone is talking, I’m already somewhere else in my head. Or I come into the conversation with judgments or a preconceived script. That creates distance, disconnection, and often conflict.
Listening meditation means letting go of all that. Just listen. In this practice, I put all of my attention into listening. This dissolves preconceived ideas and creates a strong, intimate connection. If we can do this, something beautiful happens: the connection deepens, and intuition flows more naturally. It’s no longer “me and you”—it’s just us, right here, right now.
And honestly, in today’s world, I think we could all use more of this kind of listening.
So those are my five meditation practices that help my life.
Remember, meditation isn’t just about sitting on a cushion. It means waking up—right now—to what’s in front of us. What is this? And how can I respond to it with clarity, love, and compassion.
I'd love to hear from you—what are the practices that help your life? Let me know down in the comments.
