The Way of Zen by Alan Watts: Summary, Notes, and Lessons - Nat Eliason

Zen spirituality is to be in the moment and do only what you are doing without giving in to fleeting thoughts.

When a human is so self-controlled, that he cannot let go of himself, he dithers or wobbles between opposites. The effort to remain “good” or “happy” necessitates such strenuous balancing that it will surely induce mania and anxiety.

• Understand that nothing is grasped or gained from life. To succeed is to fail, as the more one succeeds, the greater the need to go on succeeding. 
• There is no “myself” apart from the mind-body which gives structure to our experience.
• There is never anything but the present, and if one cannot live there, one cannot live anywhere.
• Zen practice must not have a goal. To have an eye on some end is to have a lack of concentration, lack of sincerity.