Naikan “Looking inward” I have tried to explain the practice of Naikan to a lot of friends and family and the impact it has had on my life. Due to the fact that this work is based on only 3 questions, I think most people discount the impact it can have on gratitude alone, and in certain spaces of life I think the practice of gratitude is the only way out of some of these mental traps in life, at least this is true for me.
So I wanted to share with and invite you to participate in my personal practice with me as I close out this year with the practice of Naikan which a great way to clear out the space of what was and open up for what can be.
This will only take about an hour and a half to reflect on the year if you choose and it can take as long as you want depending on your year.
Since this is usually around relationships with others you can choose that one most difficult relationship with your life or a loved one or you can choose the year in general.
Here are some important basic instructions
1. This practice is done at least in silence (usually in isolation as well, but not important here) no distractions like phones or music for the total time of reflection which depending on you is usually a 1 1/2 hours or longer if you like.
2. Have something to write with and write on
3. Have tissue (suggestion only)
4. First question (What have I received from this person or anyone over the last year?) This has to be something tangible or a sacrifice someone made on your behalf. Spend about 20-30 minutes on this question alone.
5. Second question (What have I given to this person or others over the last year?) Again something tangible ar a sacrifice made for the benefit of others, spend 20-30 minutes contemplating this question.
6. Third question (what troubles have I caused this person or others over the last year?) 30-45 minutes contemplating this question.
a few important things to remember when you are doing this work. Don’t judge yourself or others in your contemplations, and don’t create more questions to add to this work some people like to add a fourth question What troubles have others caused me, this is NOT part of this process. The process Naikan will unfold and you will understand at the end of your process why and how it was designed.
If you are interested in more Naikan there is a 2-day retreat coming up in April. Contact me if you are taking this on and you have any questions.
Ready set go!!
Jorgen Olsen
