I’ve always believed in finding transformative practices wherever they appear. The Stoic philosophers—Epictetus, Marcus Aurelius, and Seneca—are among my greatest inspirations. Their teachings often overlap with Zen Buddhism, another profound tradition, creating a powerful blend of wisdom for modern life. Here are five transformative practices shared by Zen and Stoicism that can enrich your daily experience.
1. Focus on What You Control
A central Stoic principle is to focus on what you can control and release what you cannot. Most of life—other people’s actions, the weather, world events—is beyond our control, yet we often let these uncontrollable factors affect our happiness.
Consider how often frustration or stress stems from something outside your influence. What if you simply declared it to be none of your business? Instead, focus on doing your best in the present moment.
Zen shares this principle, emphasizing mindfulness and compassionate action in the now. This focus is both liberating and grounding, reminding us that the present moment is our true sphere of influence.
2. Remember Death
The Stoics regularly reminded themselves of their mortality. Similarly, certain Buddhist traditions involve meditation in graveyards to confront the reality of death—a practice I’ve also embraced.
Life is fleeting, and we often take it for granted. By remembering its impermanence, we can better appreciate each day and moment. This perspective motivates us to live fully, embracing the preciousness of every experience.
3. Love What Is
While Nietzsche coined the term amor fati (love of fate), Stoics such as Marcus Aurelius and Epictetus expressed the idea of embracing reality as it unfolds.
Epictetus wrote, “Don’t seek to have events happen as you wish, but wish them to happen as they do happen, and all will be well with you.”
Zen similarly teaches that suffering arises from resisting reality. What if we could learn to love each moment exactly as it is? Start with simple joys—quiet mornings, a cup of tea, a loved one’s smile. Gradually extend this practice to more challenging moments, finding beauty even in difficulty.
4. Contemplate Misfortune
Seneca’s practice of premeditatio malorum involved imagining potential adversities as a way to prepare for them. For example, before a trip, you might visualize scenarios such as losing your passport or getting lost. Imagine these events not as catastrophes but as neutral—even valuable—experiences.
By rehearsing these possibilities, you reduce their emotional consequences if they occur. Zen, on the other hand, emphasizes present-moment meditation, during which we face challenges such as boredom or discomfort in real-time. This practice builds resilience, enabling us to meet life’s inevitable struggles with equanimity.
5. Adopt a Higher Perspective
Both Zen and Stoicism advocate stepping back to gain a broader perspective. The Stoics called this the “higher view,” imagining life from a “God’s-eye” perspective, from which human concerns appear as small as ants.
In Zen, this perspective emerges through recognizing interconnectedness—the understanding that we are not isolated but part of a greater whole. This awareness fosters compassion and eases the weight of personal problems.
A Lifetime of Practice
These shared practices between Zen and Stoicism have been transformative for me. They require ongoing commitment—a lifetime’s worth—but the rewards are profound.
