“The goal of Zen and meditation isn’t necessarily to feel good; it’s to see clearly.”
Episode Transcript
Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about Facing the Wall.
In many Zen lineages, the primary practice is to sit in silence, facing a plain, unadorned wall. No apps, no ocean sounds, no guided meditations from a self-proclaimed guru. Just you and the wall. Oh, and your closest companion—your mind. When you remove every distraction, the wall becomes a mirror.
The longer you sit and observe, the more you begin to see the wild, unfiltered contours of your mind—often for the first time.
Mainstream culture has branded “Zen” as a way to “zen out”—a tool to find a peaceful landscape or enter a blissful fantasy. But that is the opposite of what Zen promotes. As the Upaya Zen Center describes it, Zen is actually about getting into our life as it is—with all its hardship, beauty, and sorrow. It is a path of awakening to the fullness of reality, not escaping to a land of synthetic tranquility.
So, today’s reframe is an invitation to actually face the wall.
Literally. Sit on a chair or a cushion, a few feet from a wall, and keep your eyes closed or softly open. Society tells us the goal of meditation is to “feel good.” But the goal of Zen and meditation isn’t necessarily to feel good—it’s to see clearly.
When you sit there, you aren’t waiting for a breakthrough; you are witnessing the constant nature of change. You see a thought arise, you see it itch, and you see it dissolve. By seeing this process clearly, we stop being victims of our own mental weather. We develop the “internal muscles” required to stay present when our actual life feels like a blank wall.
This isn’t about avoiding hard things; it’s about building the capacity to extract deep insights from them.
The Reframe: Next time you feel the urge to distract yourself from a difficult truth, first, congratulate yourself for noticing. That is often the hardest part. Then, try sitting with it a little longer than you otherwise might. Face an actual wall as a way to face the reality of your life.
While we sometimes need to look for an exit from hard truths as a way to take care of ourselves, there can also be value in seeing clearly. You may finally find the path to feeling better as a result.
Take care and I’ll see you next week.
Show Notes
- Upaya Zen Center: What is Zen?
Don't Just Keep Up.
Define the New Rules.
3-Minute Reframe isn't just another newsletter. It’s where new language for modern leadership is forged. Explore some of the frameworks shaping the future of personal and professional growth.