31 Tips for Moving Towards Zen Attitude (On a Daily Basis)

Practicing Zen attitude on a daily basis can literally change your life.

The advice we are going to give you in this article has been scientifically proven to be able to act on your body as well as your mind.

You know, in our increasingly stressful modern society, we can sometimes feel at the end of our rope, overwhelmed by a mountain of tasks and problems to solve or simply caught up in time and the movement of the accelerating world.

Faced with all this, learning to develop a zen attitude is a solution of choice!

Zen is in fact a spiritual practice in its own right developed several centuries ago in Asia. Basically, it is based on the search for happiness through letting go and non-resistance.

In practice, it has been noticed (notably by scientific teams) that the application of Zen reduces stress, increases life expectancy and improves the general quality of existence.

Between acceptance, gratitude and positivity, we will try to pass on to you some of the most valuable lessons we have learned when it comes to Zen attitude.

To make it easier for you, we've divided our advice into five main categories. Clicking on each link in green will take you directly to the part that interests you.

Attitude :

• Take the time you need
• Know the difference between the necessary and the superfluous
• Always put things in perspective
• The importance of positivity…
• …and that of presence
• Be grateful and learn gratitude
• Stop always looking for the easy way

Meditation :

• Zazen meditation
• Mindfulness meditation
• Meditation through mantras
• Humor is a powerful tool
• Count to 10 to relax quickly

Relationships:

• Learn to let go when you have to
• The importance of serenity
• Positivity is something contagious
• Don't complain too often
• Be proactive in your relationships with others
• Don't judge yourself or others

Organization :

• Do one thing at a time
• Know how to do less in your day
• Prepare your day for tomorrow
• So get up an hour earlier
• Create your own rituals
• Have clear and defined goals

Other tips:

• Breathe !
• Practice daily physical activity
• Eat as healthily as possible
• Sit down from time to time
• Remember to treat yourself
• Smile at life!

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Attitude: learning to manage yourself

Take the time you need

When you do something slowly, you often do it with much more awareness.

Typically, if you try to act too quickly, you run the risk of getting confused and, ultimately, being even less productive!

No, instead, take your time, always act deliberately, stay focused and don't rush.

Applying this simple advice will already be a good step towards a zen attitude.

Know the difference between the necessary and the superfluous

To be zen, it is important to think about what is necessary in life.

In the end, when we think about it carefully, we add a whole bunch of things that we don't necessarily need.

Look for example at the life of monks: they do not have designer clothes, the decoration of their room is often basic and their meals are simple.

However, they are often happier than us...

Perhaps we would do well to take an example from them, at least at this level.

Always put things in perspective

The devil is in the details: this expression is much more true than you might think.

Often, when we focus too much on the little things, we forget the bigger picture.

If, for example, you encounter a problem in your life, this approach could lead you to think about the worst possible futures, the worst outcomes.

If, on the other hand, we analyze each situation with enough perspective, we often realize that our worries are in fact not that big.

The importance of positivity…

This may seem like a bit of lame advice, but maintaining positivity on a daily basis will really help you move towards a zen attitude.

So think about your neighbor, your colleague or your friend who is too stressed on a daily basis... What would happen to them if they put more positivity into their life?

The answer is clear: it would be much easier and a whole bunch of his problems would magically disappear.

Well hold on tight, but the exact same thing would happen to you.

This lesson is also central to one of our training courses called “How to develop inner strength?” ».

…and that of presence

This is similar to some of the advice we just gave you, but you really need to be as present as possible in everything you do.

More than simple concentration, presence describes the way in which you put a little of yourself into your actions and, above all, how you are aware of it.

Being present in what you do will indeed develop your awareness of yourself and the world and, ultimately, help you anchor yourself in the present moment.

If you are well grounded, you will enjoy every moment without worrying about the past or the future, and live in a greater state of harmony.

So presence is really important.

Be grateful and learn gratitude

“What do you have that has not been given to you? »

This simple sentence sums up everything we want to express through this advice.

In life, we must try not to take anything for granted, but above all to remain aware of the gifts that are given to us.

We need to treat what we have as rewards (sometimes we don't deserve, but that's another question).

If we do this, we immediately immerse ourselves in a state of recognition and gratitude towards the world (the most religious will be towards God).

It also allows us to see our difficulties as trials, challenges sent to us to allow us to grow.

Truly, gratitude is one of the bases of the Zen attitude.

Stop always looking for the easy way

Believe us: if you expect life to be a long, calm river, you will quickly become disillusioned.

The truth is, we all have problems. (Some bigger than others, that’s clear).

We will all experience pain and sadness one day or another. You have to deal with it well.

The best response to this state of affairs is undoubtedly the courage to face our problems, and the wisdom not to give them a central place in our existence.

In any case, one thing is certain: denying them and trying to run away from them will not make them go away.

Meditation: cultivating your zen attitude

Zazen meditation

Zazen is the form of meditation practiced by the monks of Zen Buddhism, a very popular school in Japan.

Obviously, we couldn't talk to you about the zen attitude without mentioning zazen, because the first follows from the second!

To put it simply, the basis of this type of meditation lies in the study of the self anchored in the present, of immediate consciousness and not interpreted from a temporal perspective.

This may seem quite strange to someone who is not used to this type of practice, but you should know that zazen has demonstrated more than once its ability to reduce stress, increase awareness and self-confidence., as well as our listening and concentration skills.

If you are curious to learn more and find new ways to practice, here is a collection of symbols and jewelry that we have dedicated to Zen which will allow you to discover new things.

Mindfulness meditation

It is quite complicated to provide a definition for mindfulness meditation.

In reality, a whole bunch of schools and movements claim to practice it (including Zen Buddhism), each time with some variations.

To put it simply, mindfulness meditation means focusing on your sensations and the present moment in order to learn to anchor yourself in reality.

The benefits of this practice are very numerous.

Increasing your capacity for mindfulness will allow you to have a zen attitude and to savor each little moment of your existence intensely.

From a more practical point of view, some people use this tool to increase their ability to concentrate and thus their productivity.

Meditation with mantras

Mantra recitation is a spiritual practice that is relatively little known to the general public, but which nevertheless hides remarkable effects!

To put it simply, the repeated singing of certain sounds produces very specific vibrations which act directly on our mind, our spirit and our soul.

Some religions affirm mantras that connect us to the universe and the essence of the divine.

If we want to look at them from a purely scientific point of view, we can describe them as vibrational waves resonating with our cells.

Humor is a powerful tool

Humor is a zen and powerful tool that you should use as much as possible in your day.

Already, laughter releases a whole bunch of hormones in the brain that relax us, make us happier and more relaxed.

Then, the ability to laugh at yourself in every situation (in other words, self-deprecation) is a great quality that will allow you to face difficulties with a good attitude.

Your sense of humor is truly something capable of improving your state of mind, but also that of the people around you.

Count to 10 to relax quickly

Despite its simplicity, this last tip in the “meditation” category is undoubtedly the one that we recommend the most to our friends who want to know the zen attitude.

When you feel stressed, nervous or worried, stop for a few moments and count to 10 while taking deep breaths.

This will allow your brain to move on to something else, and you'll be back in a good mood in no time!

If you are looking for tools and tips for practicing meditation, click on the link in verse to directly access our collection dedicated to this type of practice.

Relationships: to be peaceful with others

Learn to let go when you have to

Perhaps one of the most important lessons this article can teach you is this: learn to let go when necessary.

Some battles are lost in advance and clinging to illusions never does anything good. You will never be able to have absolute control over everything.

Accepting a few defeats in your life will free up time and energy which will allow you to achieve tomorrow's victories.

Be careful, we are not telling you here to leave aside all combativeness, but simply to learn to distinguish between the fights that are worth it and those that are better left aside.

This will save you from many unnecessary disappointments.

The importance of serenity

There are many contagious character traits.

This phenomenon known as " social contagion " describes how individuals can change their mood, character or behavior when placed in contact with others who exhibit certain traits.

Sometimes this is done voluntarily. We have all copied (or at least taken an example from) someone we admired.

Sometimes too, this is done involuntarily, through a sort of mimicry effect.

In short, serenity (a quality that you will find quite well described here) is one of those character traits that influences others.

So try to surround yourself with calm people and on the other hand, try to be as calm as possible towards your loved ones.

Thus, the zen attitude will be promised to you and to your friends.

Positivity is also something contagious

Everything we have just told you about serenity actually also applies to positivity.

When you feel that you are feeling sluggish or depressed, the presence of a ray of sunshine can do you good.

This can take the form of good news, music that we like… or a person with overflowing positivity.

If you have ever had your morale lifted by this type of individual with their infectious joy of living, tell yourself this: you too can be this person!

Try it and you will see how fulfilling it can be to put a smile on the face of our loved ones.

Don't complain too often

There is nothing more unpleasant than having to put up with someone's bad mood.

Complaining about anything and everything brings negativity and repels positivity.

Ultimately, if your comment seeks to be constructive and to provide solutions to the problems it describes, why not... but this is far too rarely the case.

This advice may therefore sound obvious, but try not to complain all day long.

Be proactive in your relationships with others

In personal development circles, the term “proactive” is repeated all the time, and is often used incorrectly.

A proactive person is in fact a person who knows how to manage their actions and emotions based on what they decide, and only what they decide.

Conversely, someone who is not very proactive allows themselves to be dominated by external events that may happen to them.

Do we need to draw you a picture to describe how this quality will help you in your quest for a zen attitude?

Don't judge yourself or others

The practice of non-judgment is one of the central pillars of the Zen attitude.

If we judge ourselves, we risk demotivation and unnecessary loss of energy.

If we judge others, we risk doing all this to them without them having anything to ask for.

You know, deep down, who are we to make a final judgment on anything...

Nothing in this world is perfect and we can always find faults in absolutely everything.

If we have to spend our time constantly making judgments, we are not out of the woods.

Organization: because a zen day begins with a controlled day

Do one thing at a time

If you've ever wondered how to live a more zen life, you've probably heard this advice.

Limiting your activity to just one thing at a time actually allows you to put some of the things we talked about earlier into practice (including awareness).

So take a look at this study on the consequences of being scattered and you will quickly see all the benefits of “single-tasking”.

It is interesting to note how Zen monks learn this as one of their first (and most important) lessons.

Certain areas of everyday life perfectly illustrate the benefits that we can all derive from this.

Take mealtime for example.

If you do other things at the same time, you chew poorly, eat too much or too little, and sometimes swallow wrongly.

Know how to do less in your day

The zen attitude often rhymes with a lighter schedule.

Be careful, it is not a question here of sinking into laziness or idleness, but simply of avoiding overworking yourself and imposing unnecessary stress on yourself.

Once again, let's take an example from the lives of monks: they wake up with a certain amount of work to do, yes, but not too much either. This allows them to take time to discuss, sing, pray or meditate.

They thus have a more serene mind and are fully applied in each of their actions, putting in concentration, patience and attention.

In a certain way, this idea can be closer to those of sobriety and minimalism.

Prepare your day for tomorrow

A good way to avoid stress is to prepare for the next day before going to sleep.

For example, you can start by tidying up a little (especially in your office) in order to start the day in a clean environment.

If you also make a list of things to do the next day just before going to sleep, you free your mind from a huge mental load.

This simple technique has already demonstrated its effectiveness in thousands of people by curing their insomnia and overwork.

So get up an hour earlier

The future belongs to those who get up early.

Once again, there is great wisdom hidden in this simple saying. In any case, respect can only make you experience a greater zen attitude!

In fact, getting up an hour earlier simply allows you to have an extra hour to take care of yourself.

Let’s point out that getting up earlier is easier said than done. Sometimes, our work schedule, our responsibilities towards our family or our loved ones in general can prevent us from taking the pace we want.

If this is your case, you can simply start by not giving in to the temptation to shift your wake-up time on the weekend: you will already see effects simply by maintaining a regular sleep schedule.

Create your own rituals

When talking about the morning, it is important to talk about the place of rituals.

How we start the day has a profound impact on how it will unfold. Everyone knows that.

Having maximum control over what happens there is therefore absolutely essential if you want more zen attitude on a daily basis.

Known as "miracle morning", "morning ritual" or, in French, "ritual du matin", these habits that you take the time to practice every day affect your life in ways you don't realize. you have no idea.

It is therefore (very) important that you decide precisely how the first moments of your morning will take place.

This can take the form of sports, reading, meditation or yoga. Really, you are free to choose which one suits you best.

To go further, you will find for example here the Doctissimo page dedicated to rituals for the little ones.

Have clear and defined goals

There is nothing more motivating than having a purpose in life. If in addition, it is clearly defined in your head, nothing and no one will be able to prevent you from accessing it.

For many of us, our goals serve as a benchmark, an anchor around which we build our lives and daily tasks.

Having a well-defined goal also makes it easier to discern what is important from what is secondary: if something does not bring you closer to the goals you have set for yourself, is it really necessary to do it?

In any case, asking yourself these kinds of questions (and answering them) will only free you from unnecessary weight and make your life more zen.

Other tips

Breathe !

The most anxious among us are well aware of this concern.

When we are too stressed, or even have a panic attack, it can be difficult to breathe properly.

The feeling of suffocation is absolutely frightening and the lack of oxygen can make us dizzy.

The opposite is also true: knowing how to manage your breathing and taking deep breaths of air has the ability to calm us down quickly.

Concretely, breathing slowly and deeply activates our parasympathetic nervous system, which itself manages the rest of our body.

This results in a drop in heart rate, a reduction in pressure and the secretion of a whole bunch of calming hormones.

Practice daily physical activity

We all know that exercise is important for our health, our morale and our zenitude.

Moving enough allows us to maintain a healthy body and frees our mind from the little stresses of daily life.

In addition, being in shape makes us more radiant to others thanks to a better stature and the loss of a few extra pounds.

Be careful, as with most of our advice, you need to know how to find balance in your sporting activity.

There is no point in overworking yourself and, more than a drop in energy and motivation, you could even risk injuring yourself!

Very clearly, this would not contribute to giving you a zen attitude, nor a smile for that matter.

Eat as healthily as possible

Along the same lines, it's important to watch your diet.

The human body is made up of incredibly complex machinery that requires dozens of different vitamins and nutrients.

Scientists themselves have difficulty defining what an ideal diet would be and, in any case, needs vary enormously from one person to another.

We still have two pieces of advice to give you here: try to vary your meals (this way you will have a little of everything you need) and listen to your body (certain signals can alert you to shortages and deficiencies).

To go further, you can start with our guide to 8 foods for aging well. Truly, some of our friends saw big changes after including them in their diet.

Sit down from time to time

It is important to take time for yourself, this is one of the first pieces of advice that we gave you at the beginning of this article on the zen attitude.

Knowing how to do it in your day is immediately a different story: some of us have extremely busy schedules that are sometimes complicated to modify.

But there is one thing each of us can do: sit down.

If you take a few moments here and there to sit in a chair, even a minute or two, you will dedicate time to yourself and will see little oases appear protected from the stress and worries that are yours.

Remember to treat yourself

When we achieve our goals, it is important to know how to reward ourselves.

Conversely, the moments when we are at the bottom of the wave can last less long if we allow ourselves small pleasures.

This can be in the form of activities we enjoy, our favorite food, etc. In reality, this is personal and varies from person to person.

When we think about it, these little moments of happiness are absolutely essential.

The great things in life happen by definition quite rarely (and fortunately, otherwise we would enjoy them much less).

A marriage, a promotion, the birth of a child... If we had to limit ourselves to these joys, daily life would no longer have the same flavor.

Even if they should not overshadow them, the little pleasures of life will give your existence a more colorful appearance.

Smile at life!

Normally, if you apply the other advice that we have given you in this article, this one should be self-evident: one of the keys to the zen attitude lies in the smile that we send back to life.

When we talk about smiling, we immediately think of the “physical” smile, and it is true that it is important.

There is no shortage of evidence of a smile on our morale. Take a look, for example , at this article on the benefits of smiling and you’ll see.

Another way of looking at it is based on the inner smile, on the attitude.

Yes, even if your face remains stony, you can very well send positivity to the outside world.

Training presented in this article