I have done zen about 15 years, not monastic nor full-time, but rather serious lay practice. This is how i translate zen to the working life.
In principle there are two ways to do zen-meditation:
Intensive concentration is essential in breath practices and shikantaza (pure sitting). Just come back to the here and now, whenever your attention is lost. Gradually you are able keep your attention in the one thing you choose. Every now and then you enter samadhi, a state of pure concentration. The practice deepens, you learn, the samadhi happens more often. The quality of life improves.
The Great Question, Koan, is the second kind. Along the practice, or already earlier, a burning question arises. What is this, really? Who am I? What is real? What I do, really? You go on questioning, day and night. In meditation more intensively, otherwise as situation allows. Continuous “I don’t know.” Gradually you get insight to the question, even radical.
Facing fear, anxiety and loss – suffering
When you have strengthened the mind during good times, facing difficulties is easier.
The meditation returns the balance of the mind. A trained mind is more stable. Seeing the true nature of things helps to accept whatever happens. You make better choices.
The zen tradition supports in other ways too. The rituals, habits and mental images create safety for the subconscious. Likewise do the community, the meditation room and the presence of other practitioners. Sense making and the teacher’s advice is helpful.
Zen at work