I enjoy finding new concepts, especially in the areas that deal with attitudes and self growth. I recently listened to an Art Of Manliness podcast about Naikan . It is a Japanese form of self reflection. I had not heard of this before and really enjoyed the podcast. I was intrigued that the pronunciation was similar to Nikon, the Japanese optics/camera company. I don’t know if the company name was meant to be similar or not, but I could understand if it was. Lenses help us to see more clearly and allow us to capture moments for future reflection. Regardless of the accidental or purposeful similarity It really connected for me and I wanted to learn more about this practice.
What is Naikan?
Naikan therapy stands out as a unique and introspective method rooted in Japanese psychology. Developed by Ishin Yoshimoto in the 20th century, Naikan therapy focuses on self-reflection, gratitude, and a deep examination of one’s relationships.
At the highest level it is asking yourself three questions:
- What did I receive from this person?
- What did I return to this person?
- What troubles, worries, or unhappiness did I cause this person?
The Three Pillars of Naikan Therapy:
- Self-reflection (Naikan):At the core of Naikan therapy is the practice of self-reflection. Naikan, meaning “looking inside” in Japanese, encourages individuals to reflect on their thoughts, actions, and relationships. This introspective process involves contemplating the events of one’s life and acknowledging both positive and negative aspects. By doing so, individuals gain insights into their own behaviors and patterns.
- Gratitude (Kansha):Naikan therapy places a significant emphasis on gratitude, or Kansha in Japanese. Practitioners are encouraged to recognize the support and kindness they have received from others. This gratitude extends beyond mere acknowledgment, fostering a sense of appreciation for the interconnectedness of relationships. This aspect of Naikan therapy contrasts with some Western therapeutic approaches that may focus more on individual autonomy.
- Reciprocity (Ganko):Ganko, meaning “reciprocity,” is the third pillar of Naikan therapy. It involves considering what one has given back to others in return for the kindness and support received. This element promotes a balanced perspective on relationships, encouraging individuals to recognize their role in the dynamics of interpersonal connections.
Other Characteristics Of Naikan
- Quiet Contemplation vs. Verbal Expression – Unlike some Western therapeutic practices that heavily rely on verbal expression, Naikan therapy often involves silent contemplation. Individuals engage in deep introspection without necessarily sharing their reflections verbally. This silent process allows for a more internalized and personal exploration of one’s thoughts and feelings.
- Focus on Daily Life Experiences – Naikan therapy uniquely draws attention to the minutiae of daily life experiences. Rather than solely addressing major life events or traumas, Naikan encourages individuals to reflect on the seemingly ordinary interactions that shape their existence. This attention to the everyday aspects of life fosters a heightened awareness of the intricacies of human relationships.
How Does Naikan Differ From Traditional Western Therapy?
- Interconnectedness vs. Individualism – Naikan therapy is deeply rooted in Eastern philosophies that emphasize interconnectedness and interdependence. The practice encourages individuals to reflect on their relationships with others and recognize the contributions and support they’ve received. This contrasts with many Western therapeutic approaches that may lean towards individualism, focusing on personal autonomy and self-expression. Naikan’s emphasis on the web of relationships reflects a worldview that sees individuals as part of a larger social fabric.
- Cyclical Nature of Reflection vs. Linear Progression – Naikan therapy often takes a cyclical approach to self-reflection, repeatedly examining specific time periods or events in one’s life. This cyclical nature is influenced by Eastern philosophies, particularly the concepts of impermanence and the cyclical nature of life. In contrast, many Western therapeutic practices often follow a linear progression, with a focus on identifying and addressing specific issues to achieve personal growth. Naikan’s cyclical reflection process allows for a more nuanced understanding of personal experiences over time.
- Spiritual Underpinnings vs. Psychological Emphasis – Naikan therapy is rooted in spiritual and philosophical traditions such as Buddhism and Confucianism. Its focus on gratitude, humility, and the impermanence of life goes beyond psychological analysis, incorporating a broader perspective on the nature of existence. In contrast, Western therapeutic practices, while acknowledging the spiritual dimension for some individuals, often emphasize psychological theories and interventions. The philosophical underpinnings of Naikan introduce a spiritual dimension that may differ from the more secular approaches prevalent in many Western therapeutic methods.
I like the concepts of Naikan vs traditional western therapies because it focuses more on taking responsibility for yourself and not seeing yourself as a victim.
| Psychotherapy | Naikan Therapy |
|---|---|
| Focuses on feelings. | Focuses on facts. |
| Revisits your hurts from the past. | Revisits how you have been supported in the past. |
| The client’s experience is validated by the therapist. | The client is helped by the therapist to understand the experience of others. |
| Your problems are blamed on others. | You take responsibility for your problems and those you cause others. |
| Therapist analyzes and interprets the client’s experience. | Therapist offers the client a structured framework for their self-reflection. |
| The purpose is to increase the client’s self-esteem. | The purpose is for the client to increase their appreciation for life. |
Conclusion:
Naikan therapy offers a distinctive approach to self-discovery and personal growth, emphasizing self-reflection, gratitude, and reciprocity. Its cultural origins and philosophical underpinnings contribute to a methodology that may differ significantly from traditional Western therapeutic practices. It’s important to note that these differences do not imply that one approach is superior to the other. Both Naikan therapy and Western therapeutic practices have their merits, and the effectiveness of each can vary depending on individual preferences, cultural backgrounds, and the nature of the challenges being addressed.
A good book to explore Naikan concepts in more detail is Naikan: Gratitude, Grace, and The Japanese Art Of Self-Reflection.