Naikan
Naikan is a structured method of self-reflection developed in Japan by Ishin Yoshimoto. It's a practice focused on cultivating gratitude and improving interpersonal relationships through systematic introspection. The word "Naikan" itself translates roughly to "looking inside" or "introspection."
Naikan traditionally involves reflecting on three specific questions regarding one's relationships with others, particularly family members, mentors, and those in close proximity:
- What did I receive from this person? (What have I received from them?)
- What did I give to this person? (What have I given to them?)
- What troubles and difficulties did I cause this person? (What troubles and difficulties have I caused them?)
This reflection is usually done in a quiet setting, often in relative isolation, and may involve revisiting different periods of one's life. A typical Naikan intensive retreat can last for a week, with structured periods dedicated to reflecting on these questions and then sharing these reflections with a guide or teacher. This facilitator offers support and helps the individual gain deeper insights.
While initially rooted in the Jodo Shinshu Buddhist tradition, Naikan is often practiced outside of a religious context as a tool for personal growth, improved relationships, and increased self-awareness. It's been adopted in various settings, including therapy, addiction recovery programs, and corporate training, to foster empathy, responsibility, and a greater appreciation for the support and contributions of others. Modern adaptations sometimes involve shorter reflection periods and are tailored to the specific needs of the individual or group.