NAIKAN: A Reflective Practice for Self-Exploration and Personal Growth
Definition
Naikan (内観) is a Japanese form of introspective practice that focuses on self-reflection and personal growth. It is a form of mindfulness meditation and is typically practiced by individuals in a one-on-one setting with a skilled facilitator. The goal of Naikan is to help the individual gain insight into their life and the relationships they have with others. The practice is based on the concept of gratitude, with the goal of helping the individual recognize the role that others have played in their life and to develop a sense of appreciation for all that has been given to them.
History
Naikan was developed in 1940 by the Japanese psychologist Yoshimoto Ishin, who was inspired by the teachings of Zen Buddhism. Ishin began the practice as a way to help people cope with the stresses of life and to help them gain a better understanding of themselves and the world around them. The practice quickly grew in popularity and spread throughout Japan and the rest of the world. Today, Naikan is used in a variety of settings, including therapeutic, educational, and organizational contexts.
Characteristics
Naikan is a form of reflective meditation that is practiced in a one-on-one setting with a trained facilitator. During the practice, the individual reflects on various aspects of his or her life, including their relationships with others, their work, and their values. The facilitator guides the individual through a series of questions that are designed to help them gain insight into their life and the role that others have played in it. At the end of the practice, the individual is encouraged to express gratitude for all of the positive aspects of their life and to recognize the role that others have played in their success and happiness.
References
Lambert, A. (2015). Cultivating gratitude and appreciation through Naikan: A brief review. Mindfulness, 6(1), 164-169.
Watkins, P. (2004). Gratitude and happiness: Development of a measure of gratitude, and relationships with subjective well-being. Social Behavior and Personality: An International Journal, 32(5), 431-452.
Kashdan, T. B., & Biswas-Diener, R. (2014). The power of gratitude: A review and theoretical integration of gratitude in psychological interventions. The Journal of Positive Psychology, 9(6), 477-489.
Nyklíčková, P., & Křivohlavý, J. (2017). Naikan: A systematic review of the literature. International Journal of Mental Health and Addiction, 15(4), 711-723.