5-Tage-Kurs

Zen Koans For Letting Go : Teachings To Ease Stress And Anxiety

Von Jason Buonomo

Was du lernen wirst

In this short course, you’ll explore five classic Zen koans—simple yet powerful stories that support stress relief, anxiety reduction, and a calmer relationship with your thoughts. Each lesson is just three to five minutes long, offering a brief Zen teaching, gentle reflection, and a practical way to apply the koan to everyday moments of stress, overthinking, or emotional weight. By completing this course, you’ll learn how to slow down, cultivate mindfulness, and develop greater awareness of when the mind is holding on to worries, opinions, and unfinished moments. These teachings encourage natural relaxation, support emotional balance, and help the body and mind settle without force. Whether you’re looking for support with daily stress, anxious thoughts, or a way to unwind before sleep, this course offers short, accessible practices you can return to anytime. Grounded in Zen wisdom and modern mindfulness, each lesson invites healing, presence, and clarity, one breath at a time.

Jason Buonomo

Denver, CO, USA

Jason Buonomo is a veteran and certified mindfulness and meditation teacher who blends traditional Eastern teachings with modern approaches to mental clarity and calm. After more than two decades of military service, he founded Quiet Summit Mindfulness to help others manage stress and cultivate peace through simple, accessible practices. His work...

Lektion 1

Let Go Or Be Dragged

In this opening lesson, you’ll explore the Zen teaching “Let go, or be dragged” and how it applies to stress, anxiety, and overthinking in daily life. You’ll learn how holding on to thoughts, expectations, or control can activate tension in the nervous system—and how gently releasing that grip can restore calm, presence, and emotional balance. This lesson offers a simple, accessible way to begin letting go and meeting the present moment with greater ease.

Lektion 2

Do Not Seek The Truth

In this lesson, you’ll explore the Zen teaching “Do not seek the truth. Only cease to cherish opinions,” and how clinging to opinions can fuel stress, anxiety, and mental exhaustion. You’ll learn how the mind’s constant judging and deciding creates inner tension—and how allowing thoughts to pass without following them can bring calm, clarity, and ease. This lesson offers a gentle way to loosen mental grip and experience moments of quiet in everyday life.

Lektion 3

The Empty Boat

In this lesson, you’ll explore the Zen koan of the Empty Boat and how the stories we tell ourselves can intensify stress, anger, and emotional reactions. You’ll learn how quickly the mind assigns blame—and how releasing that story can soften the body and calm the nervous system. This lesson offers a practical way to meet irritation, misunderstandings, and everyday conflict with greater awareness and emotional balance.

Lektion 4

Wash Your Bowl

In this lesson, you’ll explore the Zen teaching “Wash your bowl” and how unfinished moments can quietly create stress and restlessness. You’ll learn how rushing ahead—mentally or emotionally—can leave tension behind, and how fully completing what’s already here can help the mind settle. This lesson offers a simple way to bring presence, closure, and calm to everyday tasks and interactions.

Lektion 5

Lay Down Your Burden

In this final lesson, you’ll explore a Zen story that speaks directly to moments when life feels heavy or overwhelming. You’ll learn how much of what we carry—worries, thoughts, emotional weight—doesn’t need to be held as tightly as we believe. This lesson offers a gentle invitation to notice what you’re carrying and experience the relief that can come from setting it down, even briefly.

Neueste Bewertungen

Alison

February 19, 2026

Excellent course. Short lessons, deep understanding. Thanks Jason 🙏💫

KatieG

February 14, 2026

I really enjoyed the course-the content and short presentations are so doable in my day and I love hearing about the stories along with the Koans. Most of all, there’s direct applicability to my life! Thank you! 🙏🏼

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