The goal of the Zen koan is enlightenment, which is a profound change of heart. This change of heart makes the world seem like a different place; with it comes a freedom of mind and an awareness of the joy and kindness underlying daily life.

Working in this way loosens the knots in the mind, and it also introduces a space so that you can start moving between anxieties and distractions and not struggle with them so much. Just staying with the questions, life grows calmer

Here are some rules of thumb that might help you navigate whatever practice you are trying out.

1. Criticizing, judging, or assessing yourself isn’t virtue. It doesn’t help in meditation; it’s just more noise. And if you are criticizing, judging, or assessing yourself, don’t criticize that, and so on, until you wear out and compassion enters.


2. Criticizin

One old koan tells the story of a student who asks his teacher for permission to leave the monastery. “Where do you want to go?” the teacher asks. “Around on pilgrimage,” replies the student. The teacher presses him, “What is the purpose of a pilgrimage?” After all, doesn’t practice teach us that everything we’re looking for is already right here?