History
Naikan therapy, developed by Ishin Yoshimoto in 20th-century Japan, is a form of self-reflection rooted in Buddhist principles.
The therapy gained popularity in Japan through the establishment of Naikan centers and gradually spread to the West. Today, Naikan therapy is used in various personal development and therapeutic contexts, offering a unique approach to self-improvement and relationship enhancement. Its historical and cultural roots, combined with its focus on gratitude and introspection, make it a valuable tool for individuals seeking personal growth and a more positive outlook on life.
Focus theme / core-concept
The core concept of Naikan therapy is self-reflection and gratitude. The therapy encourages individuals to engage in introspection and self-examination by focusing on three key questions:
"What have I received from others?
What have I given to others?
What troubles and difficulties have I caused to others?" (Chilson, 2018b)
Reference:
Chilson, C. (2018b). Naikan: A Meditation Method and Psychotherapy. Oxford Research Encyclopedia of Religion. https://doi.org/10.1093/acrefore/9780199340378.013.570
Benefits
Improved Self-Awareness: encourages self-reflection, helping them gain a better understanding of their thoughts, behavior's impact on others.
Enhanced Gratitude: Through the practice of reflecting on what they've received from others, individuals can develop a greater sense of gratitude.
Better Relationships: Promotes empathy and understanding, leading to more harmonious relationships with family, friends, and colleagues.
Personal Growth: By acknowledging their work on personal development and becoming more responsible and considerate individuals.
Emotional Healing: Reflecting on past experiences and relationships can aid in emotional healing and provide closure to unresolved issues.
Goals
The goals of Naikan therapy are to promote self-awareness, gratitude, and empathy. This therapy aims to improve personal relationships, foster personal growth, enhance well-being, reduce stress and conflict, and cultivate mindfulness by encouraging individuals to reflect on their actions and their interconnectedness with others.
Techniques
A. Self-Reflection through the three principle Questions:
1. What have I received from others?
2. What have I given to others?
3. What troubles and difficulties have I caused to others?
B. Gratitude Journaling: recording expressions of gratitude for what individuals have received from others.
C. Guided Facilitation: They ask probing questions, offer support, and encourage self-reflection, helping them gain a deeper understanding of their thoughts and emotions.
D. Visualization: visualizing specific situations or interactions to encourage detailed reflection.
E. Daily Routine: they set aside a specific time to reflect on their experiences related to the three themes.
