We often find ourselves tangled in thoughts, rushing through life without noticing the peace already available to us. This peace comes from simply being present—without needing to change, fix, or add anything to the moment.
Where Does Suffering Come From?
Have you ever woken up in the morning with your mind racing, overwhelmed by the “to-do list” for the day? Or perhaps you find yourself revisiting past mistakes, thinking, “If only I had done it differently...” In those moments, you might be overlooking the small joys and quiet moments of peace right in front of you.
Much of our suffering arises from thinking about things not part of the “now” or by layering our interpretations onto reality. These are stories created in our minds, completely unrelated to the actual “now.”
However, if we could truly realize—deeply, at a cellular level—that there is only “here and now,” that “all there is is the way it is right now,” suffering would naturally dissipate. It’s like dipping your hand into cold water—not thinking about the water’s temperature or analyzing it, but simply feeling the cold. This immediacy bypasses mental stories and reconnects you to the unchanging truth of the present.
By experiencing this kind of truth, we can realize that our thoughts have created suffering. To uncover this truth, we practice sonomama—being with things just as they are.
The Natural Function of the Six Senses and the Simplicity of Reality
What we call “reality” is created through the functions of the six senses: the eyes, ears, nose, tongue, body, and mind. For example, imagine the soft morning light streaming through your window, the sound of birds chirping, or the gentle touch of the wind on your skin. These experiences arise naturally, without any effort on our part.
The six senses are always present and available, whether you’re sitting quietly, working, or moving through your day. They anchor you to reality, offering a doorway to peace without requiring effort. For example:
Eyes: Without trying to see, light and colors enter through the window.
Nose: Without trying to smell, you may notice the fragrance of flowers or the scent of the earth carried by the breeze.
Ears: Without intending to hear, the chirping of birds or the hum of traffic flows into your awareness.
Body: Without focusing on it, you feel the touch of the chair beneath you or the ground under your feet.
Mind: Without forcing it, thoughts naturally arise and pass through your mind.
The world perceived through the six senses is complete as it is. By noticing this truth and simply accepting these sensations, leaving them as they are, a deep sense of peace can arise—a reassurance that “everything is okay.”
Practices to Avoid Being Caught in Thoughts
The simple fact that we are alive comes first; meaning and interpretation are added afterward. Thoughts and emotions arise naturally, like leaves floating on a river. There’s no need to suppress or reject them. Simply let them pass by as they do and gently return to your senses.
For example, while eating, be attentive to the feel of chopsticks in your hand or the taste of the food in your mouth. When washing dishes, feel the coolness of the water on your hands or the sensation of the bubbles slipping away. By fully being in these moments, you are in the “now.”
Similarly, when drinking your morning coffee, feel its aroma and warmth. One crucial point here is to avoid attaching words to what you experience. For instance, if words like “fragrant” or “warm” arise in your mind, just let them drift away without holding onto them. There’s no need to add interpretation or create a narrative. The world perceived through the six senses is already complete as it is.
The Reassurance of “It’s Okay”
When you trust in the natural functioning of the six senses and accept what they bring to you as they are, you’ll find a deep sense of peace—a feeling that “no matter what happens, it’s okay.” After all, this is all there is. Suffering is a product of our thoughts and not the reality itself. By simply observing and accepting the pure facts in front of you, you can free yourself from suffering and embrace the vitality of this very moment.
Living in the present moment isn’t about doing something extraordinary—it’s about realizing the extraordinary in what already is. Trust in the simplicity of the six senses. Begin today with one deep breath and one small moment. Peace is already here, waiting for you to notice.
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