Why the subtle urge to fix ourselves keeps us from peace—and the quiet practice of remaining as you are. The greatest paradox of inner work is this: the subtle effort to “change” or “heal” ourselves quietly reinforces the belief that we are incomplete. In trying to...

A Morning Restorative Walk, a heron who never hurries, and how routines set something free “Repetition is not boredom — it is a whetstone that sharpens our sensitivity.” September is here, and schools have begun their new term. How have you all been? Today, I’d like...

Have you ever felt like you're running a race with no finish line, surrounded by a world that never stops shouting for your attention? In the midst of the chaos, there is a quiet power in simply being here. In the current conditions of our world, uncertainty, chaos,...

Being real is often described as simple honesty, but in practice, it requires courage. It is not a passive state — it is a choice. And it is not only about telling the truth to other people. It is also about being willing to face what is actually happening in our own...

You’re standing in the grocery line, scrolling through your phone while mentally rehearsing tomorrow’s meeting. The argument with your partner from this morning is still echoing in your mind. Many of us assume mindfulness requires a quiet room, a meditation cushion,...

"Before we talk about circles, let's talk about our approach to community and conflict. Do we, as a staff, agree to move toward a framework rooted in high accountability, high support, and mutual respect?" As schools increasingly adopt restorative practices, how do we...

Mindfulness is often discussed in terms of an individual’s state of mind or as a technique for reducing stress. This time, however, I would like to broaden the perspective and explore what mindfulness looks like within relationships. What Is Mindfulness in...

"Even though I’m working hard towards my goals, I feel mentally exhausted." "I find myself comparing myself to others and getting anxious." "I know what I should do, but I can't take action." Have you ever experienced such worries? In fact, the most important aspect...

Even when we're told, "It's okay to be yourself," don’t you sometimes find yourself trying too hard or even denying who you are? In fact, the term "sonomama" has two layers. In this blog, I would like to draw a map of how we can return to our "sonomama" from the...

In our fast-paced world, finding moments of mindfulness can often feel like a daunting task. However, the practice of Choko Choko—which translates to “a little bit here and there”—offers a refreshing perspective on being present. It emphasizes that mindfulness doesn't...

In the grand design of our existence, both body and mind are in a constant state of motion. Every heartbeat, every breath, and every thought vibrates with life. This dynamic nature is not merely a feature of our biological systems; it is a fundamental aspect of our...

The Change in Human Consciousness and Seeing Beyond Good and Evil I have a deep interest in human evolution and the concept of good and evil. As a child, I believed that by the time I grew up, wars would surely be a thing of the past. However, what is the reality?...

How much of our day are we truly present in the **"here and now"**? Before we know it, our consciousness has slipped away into regrets of the past, anxieties about the future, or idle daydreams. I call this movement of the mind "Abduction." Perhaps it is only when we...

In an era of constant uncertainty, inner stability is just as vital as physical health. While we track our steps and count our macros, we often neglect emotional immunity: the natural capacity to stay grounded in the face of discomfort without breaking. What is...

Have you ever felt the desire to become better? For a long time, I was on a healing journey. I wanted to be better. To grow. To be healed. To feel at ease. To be happy. Believing in that, I tried to heal myself through many different approaches. It was an exciting and...

Our Inner One-Person Show We may all be followers of a “religion of self,” revering the self as its guru and blindly believing its teachings. Before we know it, a grand story begins in our minds. “What did that person really mean by that comment?” “Am I being properly...

In a recent practice session, a participant shared something very vivid. During a period of meditation retreat, their sense of self became quiet. The usual inner movement—the need to be seen, to be recognized, to be “someone”—softened. There was less pressure. Less...

Here’s a polished version that preserves your voice and the poem’s quiet, meditative quality while refining the flow and imagery: Resting in the Midst of Fluctuation Long ago, at a lake, I shared a picnic with my Aikido teacher and his family. At one point, we went...

Sonomama— A Simple Yet Vast Word Sonomama — “just as it is” — is a simple phrase, yet it points to something vast. What truly matters is not how we do something, but how we remain — just as we are. That is the essence of the ultimate practice. We often find ourselves...

Focusing on What You Can Do Right Now When you’re caught in overthinking, try focusing on what you can do right now. The more you tell yourself, “Don’t think about it,” the more your mind fills up with exactly that. Have you noticed? The harder you try to stop your...

What is here is always the way it is now. Thinking about the future and feeling heavy, or looking back at the past with regret, can quietly create stress in the body and invite unnecessary difficulties. To release unnecessary tension from the body and allow your...

What is zen practice for? Is it a time to gain special experiences? A discipline to calm the mind, stop thoughts, and move closer to an ideal state? Sitting with these questions, we gradually come to see: zazen is not an act of gaining something, but a quiet opening...

Learning #1 “the Talking Piece always comes back around” by: emily I love the use of metaphor. My mentor, Jondou Chase Chen, has taught me how metaphors can be useful to understand our lived situations; developing a metaphor can help us see the fullness of a situation...

Words are concepts—nothing more than ideas. Without realizing it, we build an “imaginary world” inside our minds through words and wander within it all day long. It is an illusory cage created by our own thinking. Words are convenient tools, yet at times they carry us...

Interdependence — What Is Zenki (Total Function)? In today’s society, where fragmentation, anxiety, and isolation are widespread, how deeply do we truly understand “connection”? Zen offers a path to living interdependence not merely as an intellectual concept, but as...

Waiting for a major decision or a significant result can feel like a true practice of the heart. While we wait, our minds naturally fly toward the future. “Hurry up.” “Why isn’t this going the way I planned?” “What on earth is going to happen?” Irritation and anxiety...

Nothing stays the same Lately, the world has felt noisy and unsettled. So many events keep stirring our hearts and minds. Precisely in times like these, I want to remember the importance of returning to practice. This world is impermanent. Not even for a single moment...

We spend most of our lives living in two places. There is the world of what is actually happening—the coolness of the air, the weight of your body in this chair, the hum of a distant motor. And then there is the world of what we think about what is happening—the...

Have you ever heard this phrase: “You’re your own worst enemy”? The one who is hardest on you is often yourself. You know that if you become kinder to yourself, you can be kinder to others. And yet, even knowing this, you still find yourself judging yourself. Have you...

Your presence may be the most powerful tool for transformation. Holding Tension, Leading Transformation Between Indigenous wisdom and institutional systems, tension naturally arises. Yet within that tension lives the possibility of deep transformation. This reflection...

During cross-country skiing, when attention is completely absorbed in the glide, there is no sense of “I am skiing.” The thinking self, the body being controlled— both disappear somewhere, and there is only the skiing itself. The feel of wind brushing the cheeks, the...

The anxiety and fear that come with change are not obstacles to be overcome. They are essential elements at the very core of the human experience. What becomes clear through sonomama practice is this: the very effort to eliminate anxiety and fear is what traps us in...

The vague hope of “someday I will be happy” is often nothing more than a promise made to an imaginary future—a way of postponing what truly matters. The deepest reason people remain unhappy is that they keep looking toward a “someday” that never comes and forget the...

January 2026. Another war has begun. News reports that the United States has carried out a military intervention in Venezuela. When I was a child, I believed—somewhat optimistically—that “by the 21st century, war would no longer exist.”I carried a vague sense that if...

Human suffering arises when, although only this moment is here, we feel as if something else should be. We look back on the past, and we imagine the future. In the movement of these thoughts, we drift away from now. Yet thoughts themselves arise naturally. They...

—Personal Healing and Social Healing Healing is not only for the individual. It is also necessary for society. As we heal, distorted ways of seeing begin to soften, and our capacity to see facts as they are gradually returns. And when we are healing, we become less...

Seeing things exactly as they are is not easy. Most of the time, we don’t realize that we are seeing the world through what is inside us. This is often the root of our confusion and suffering. In psychology, this is called projection. Projection happens when we...

Hello everyone, recently I received a thoughtful response from someone who read my blog post on mindfulness and compassion. He shared honestly about a time when compassion felt impossible for him—when a homeless encampment near his home led to fear, crime, disruption,...

Sometimes mindfulness is discussed separately from compassion, as if they were two distinct practices. Yet to truly cultivate compassion, mindfulness is essential. Mindfulness is the capacity to pause and be with our thoughts, sensations, emotions, and the world...

Even without thinking, we are already living at 100%. We breathe, see, hear, feel, and respond. Life is not something managed or carried out by the head— it is the natural activity of life itself, arising before thought. To attune ourselves to that living...

Human beings are social creatures, shaped continuously by our relationships, environments, and experiences. Because of this, we all carry multiple identities—roles, expectations, norms, beliefs, and values—that naturally shift according to context and situation. Who...

The Aspiration to Know Your True Self — Returning to Your Original Nature Beyond Concepts From time to time, we may suddenly wonder, “Who is my true self?” But what exactly do we mean by this “true self”? In this reflection, I invite you to explore—through the lens of...

Everyone experiences a victim mindset to some degree at times. What we must remember is that this interpretation is not fact but illusion. This mindset's root lies in dependence—a subtle reliance on others or society. We begin to believe that our happiness and peace...

We often wish to “know our true self.” But who is this “self” we are trying to know? Zen Master Dōgen taught that to study the self truly is to forget the self. To study the self is to forget the self. To know one’s true self is the most essential point of Zen...

— Trusting in the Other’s Strength — To “hold space” for someone does not mean simply watching from afar. True holding begins by turning inward—by being present with what’s happening within yourself. For example— When you feel the urge to step in, to help, Notice that...

Don’t pick at a scab once it has formed. The wounds of the heart are no different from the wounds of the body. Trust in the natural power of healing already within you. Do what needs to be done, and then, entrust the rest to that power. Leave it alone. Let it be, just...

Without searching, the truth is already here—now. You may have experienced this yourself: We make a decision like, “I’ll live this way,” yet that resolve rarely lasts long. Our thoughts and resolutions are fragile, and when we try to search for the meaning or purpose...

Every day, countless events arise. Some are expected, and others come as surprises. With them come waves of emotion, thought, relationships, and circumstances—rolling in, one after another. We cannot stop them, nor can we make them disappear. Sonomama Practice is...

Have you ever caught yourself thinking, “I’m this kind of person” or “that kind of person”? But the truth is, we are constantly changing—day by day. So why not gently accept the way you are right now— and let yourself be free? ⸻ Let Yourself Be Free I can be...

I may be clumsy in many ways, yet I can live well. That is because I know the practice of sonomama—being with things just as they are. Why do we sit? We sit to see through reality, to witness what is real,and to make it clear. —To see through who we really are. —To...

We usually perceive the world through the lens of language. But the moment we put something into words, the world takes on shape—and boundaries arise. In trying to explain things, we aim for clarity. Yet in that very effort, we give form to what is essentially...

–– Zen practice is not about becoming numb. The practice of sonomama is not to pick up what arises, not interfere with it, and simply let it be. But as we continue this practice, some people may begin to wonder, “Am I becoming emotionally or physically numb?” But...

Approximately fifteen years ago, I conducted research on leadership. My doctoral dissertation was titled Transcendent Leadership — From the Individual to the Whole. “Transcendent leadership” refers to a way of being that invites a shift in consciousness—one that moves...

Thoughts keep coming, one after another. You want to feel quiet. You want to feel calm. You want to stop your thoughts—to control them. You’re not alone. Many people struggle with this. But here’s the truth: you don’t need to stop your thoughts at all. Thoughts simply...

“Just being here, now.”It’s such a simple thing—and perhaps because it’s so simple, we often forget its magical power. At its core, being present in this moment holds immense aliveness and natural healing capacity. Especially in times of pain, confusion, or inner...

Sitting ZEN is not about effort or control, but perhaps about trust. All that’s needed is to allow what appears and disappears to be, just as it is, simply. This reflection invites you into the quiet fulfillment of just sitting, by gently attuning to the natural...

Good evening. After dinner today, I went for a walk in a nearby park—and unexpectedly, I came across a coyote. In Native American traditions, the coyote is seen as a trickster. Sometimes wise, sometimes foolish, it shakes the foundations of our assumptions and...

In daily life, moments of inner unrest come to all of us. Busyness, anxiety, relationships, unexpected events...These are the very moments when it’s time not to fix the outer world, but to gently tend to the inner one. Today, I’d like to share a way to settle your...

Have you ever felt afraid to speak your truth, or unsure whether it's okay to show your feelings just as they are?In relationships, we all experience moments when we try to protect ourselves—or, conversely, hold back too much—and aren’t quite sure how to express what...

— The Wisdom of Being with What Is — “We humans sometimes need to learn from dogs. Don’t pick it up, leave it, and keep going.” — K E I K O “Leave it.” “Leave it” and “let it be” may sound simple—perhaps even passive, indifferent, or cold, as if we’re turning away....

The siren song of binary thinking is a seduction many find irresistible. Like water flowing between the cracks of our social architecture, this tendency to categorize complex phenomena into simplified "either/or" propositions permeates our understanding of justice and...

Today, many leaders are shifting away from punitive, fear-based systems toward more restorative approaches. Social leaders, educators, facilitators, counselors, and community healers increasingly recognize that control, punishment, and compliance alone do not create...

Expanding the Scope of Restorative Practices and Principles: Beyond Juvenile Justice By Judge J. Wesley Saint Clair, Retired Introduction Restorative Practices and Principles (RPP) have long been associated with juvenile justice as a rehabilitative alternative to...

Whispered Memories The Patient sat immobile in the center of the room, occupying space like a question that had forgotten its own premise. Dr. Livia Crane observed the familiar ritual of their sessions—the institutional silence punctuated only by the soft scratching...

Seeking, Restlessness, and the Practice of SONOMAMA Human beings have thrived due to our remarkable ability to solve problems. Our ancestors learned to anticipate danger, prepare for uncertainty, and improve their chances of survival. In many ways, the...

At times, it feels difficult to remain just as we are. The mind races ahead, the heart grows restless, and even the simple act of sitting can feel far away. And yet, it is precisely in those moments that we long to return— to ourselves, and to this very moment. No...

A Gentle Practice of Unraveling the Loops of Criticism and Returning to Sonomama This reflection explores how the ego—the self-image shaped by thought—grows through repeated criticism and dissatisfaction, and how we can begin to gently unravel it through the practice...

Sometimes, when we pause, we catch a glimpse of a world untouched by words. In this piece, I explore the quiet intimacy of the present moment. ⸻ What exists is simply the way things are right now. ⸻ People tend to put their feelings and sensations into words. We wish...

Many people cherish “awareness” as an essential part of their daily practice. But that very awareness may, without our realizing it, give rise to a new self-image—“I am the one who is aware.”In this post, I’d like to explore how this subtle sense of separation can...

Beneath the noise of restless thoughts, the quiet presence of now gently breathes. Without trying to change anything, without seeking anything, there is a love that simply stays—as it is. A love that embraces whatever arises, without judgment, without resistance. Yes,...

Who are we, really? At some point in life, most of us pause and find ourselves face-to-face with this question. In this piece, I’d like to explore the Buddhist teaching of no-self—a core insight into the nature of reality—and how we can begin to experience it directly...

We often live unknowingly in the world of thoughts—constantly thinking, labeling, and letting our minds wander through past and future. But the truth is, we are only ever truly alive in this very moment, in the “now.” When the Buddha sat quietly beneath the Bodhi...

Recently, I received a thoughtful message from a practitioner in Delhi, India who had read my short article “Just Sitting: Practicing Shikantaza in Everyday Life.” Though they had read hundreds of books on Zen and shikantaza, they shared that this simple two-page...

Whispered Memories Scene 1: Hidden Documents The county archives existed in a perpetual state of twilight, fluorescent lights buzzing half-heartedly above metal shelving that receded into shadow-thick corners. Rafe Anders moved between the rows with the methodical...

What if freedom isn’t something to seek but something that quietly appears the moment we stop interfering? In zazen (sitting zen), we’re not trying to fix or chase anything—we’re invited to let everything be. This reflection explores the subtle, transformative power...

8. International Conflict Resolution Truth and reconciliation commissions, such as those in South Africa and Canada, demonstrate the effectiveness of RPP in addressing historical injustices and post-conflict reconciliation (Tutu, 2000). Applications in International...

Imagine you stub your toe on the corner of a table. Pain shoots through your foot—this is the first arrow. But then, frustration follows: Why am I so clumsy? This always happens to me! That table shouldn’t be there! This is the second arrow—the one we shoot at...

Have you ever found yourself resisting change, only to realize later that it was inevitable? I used to feel this way, too. But through SONOMAMA meditation, I’ve come to appreciate adaptation not as a struggle, but as a way of being. More than ever before, I am...

We live our daily lives by assigning meaning to the world around us. But what if this very act of assigning meaning is the root of our suffering? Direct experience is about receiving the world as it is, without judgment or interpretation. It is an entryway to a...

Have you ever noticed how your mind labels something the moment you recognize it? Before that moment, reality simply is—pure, unfiltered, untouched by thought. This is Sonomama, reality as it is before human observation. However, the instant we perceive something, our...

The house was suffocating in its silence. Rafe Anders pushed the front door open and stepped into the dim glow of an afternoon that had dragged its weight across the sky. The air inside smelled faintly of dust and old coffee—stale, lived-in, abandoned all at once....

All things come into being through conditions and fade away. “En” (縁) in Japanese represents the intricate web of connections and relationships that bring all things into existence. Everything is interwoven, interdependent, and ever-changing. When the right conditions...

We continue our SONOMAMA (as-it-is-ness) Practice to cultivate peace of mind and live in a state of tranquility. This very peace allows us to make calm decisions, enrich our daily lives, and experience true fulfillment. So, how can we attain peace of mind? By being...

During zazen (sitting Zen), the eyes are softly open—half-open—neither fully closed nor fixed on anything in particular. There are practical reasons for this: one is to avoid falling asleep, another is to prevent the mind from drifting into imagination and mental...

Human diversity, respecting individuals, and accepting one another inevitably lead to social complexity. This is not an easy path. Diversity is not static but fluid—it is constantly evolving, bringing forth new flavors, new colors, and a vibrant liveliness. That is...

In our daily lives, we encounter countless events, and each time, the mind reacts. Discomfort. Anxiety. Irritation. Fear. These reactions arise regardless of our intention. They simply happen. If we stay in the present moment, do these reactions disappear? Or do we...

"The answer to the problem is not within thought. The true answer lies beyond the confines of thought." When we face a problem, we tend to keep thinking, searching for an answer. However, the true answer does not exist within the confines of thought. Thought arises...

Zen is a practice that helps us see reality as it truly is. Yet, our ability to perceive truth is often clouded by three key factors: aversion, attachment, and ignorance. Aversion and attachment, in particular, are two sides of the same coin. Today, let’s explore...

When Donald J. Trump stood on the Capitol steps on January 20, 2025, for his second inauguration, the event landed on Martin Luther King Jr. Day, a juxtaposition as jarring as a discordant note in a familiar melody. For many, the moment symbolized a nation teetering...

Have you ever wondered why so much of our suffering feels heavier than it should? While pain is an inevitable part of life, most human suffering is optional. It arises not from the circumstances we face but from how we relate to them. When we resist what life offers,...

One day, after a session of meditation, the Buddha silently held up a single flower before the monks gathered around him. Many of the monks pondered deeply, asking themselves, “Why did the Buddha raise this flower?”, trying hard to grasp its meaning. However, the...

Shikantaza, (只管打坐）a Japanese Zen meditation practice, translates to "just sitting." It emphasizes a state of pure presence, where the practitioner simply leaves thoughts, feelings, and surroundings without engaging with or reacting to them. Today, we’ll explore...

“When you hear the words, ‘Your entire life is a practice,’ what comes to mind?” You might think that “practice” requires a special place or dedicated time. But in Zen, it’s different. Wherever you are, whatever you are doing, practice is possible. In the teachings of...

The lab hummed with the cold indifference of machinery, sterile walls pulsing faintly under the fluorescent lights. A room stripped of personality, of anything that might tether it to the human world. The floor gleamed, too white, too reflective, like a frozen pond...

As 2024 draws to a close, I hope this season brings you moments of rest, renewal, and reflection. In our final Inner Sanctuary session of the year, we turned our attention to the practice of sonomama (as-it-is-ness), reflecting on its profound benefits and challenges....

Democracy, once heralded as a symbol of fairness and freedom, now stands on shaky ground. Allegations of election fraud, political indictments, and growing unrest have revealed cracks in its foundation. Has democracy, so long idealized, been nothing more than an...

I’ve always found physics fascinating, in part because it forces us to confront the vast and hidden truths of the universe. Recently, I stumbled across an article about entropy, that elusive and slippery concept that measures disorder, uncertainty, and the limits of...

To enhance the resolution of the here and now, I immerse myself fully in the present moment. Thoughts and feelings arise and pass naturally, and I allow them to flow without grasping or resisting. In this state, I remain untethered by the past or future, resting in...

This post is a reminder of what I often share with you. It’s not just about intellectual understanding but about practicing and experiencing until it truly sinks in. Our Reactions and How to Approach Them Every day, we encounter a variety of events and situations....