What is Naikan Therapy?

Overall, the goal of a typical Naikan practice is to gain insight into one’s own thoughts and actions and to cultivate a sense of gratitude and interdependence. The steps involved in the practice are designed to facilitate this process of self-reflection and introspection Naikan therapy is a Japanese-based method of introspection. This method works by helping one review experiences and relationships from early life up to the present, with the goal of gaining better insight into who we are in relation to self and others.  Gregg Krech of the ToDo Institute notes  “Naikan broadens our view of reality. It’s as if, standing on top of a mountain, we shift from a zoom lens to a wide-angle lens.”

Naikan is a practice you will learn to incorporate into your life, not unlike how one develops a practice of meditation. Naikan is an alternative form to traditional Western psychotherapy, and doesn’t emphasize the process of emotion. Its origin is rooted in Zen Buddhism and consists of guided self-reflection, and meditative introspection. Unlike Zen Buddhism, Naikan is exempt of the spiritual teachings, but for some, this can be an integral aspect to the process itself. Traditionally, in Japan, Naikan is practiced in the form of a one-week to three-week long retreat, where individuals detach from the day-to-day aspects of life, fully immersing themselves in the practice throughout the day.  This practice has been modified to meet the busy lives of Western tempo incorporating journaling and feedback, and is not unlike a weekly holistic session you find with other eastern-based healing practices. This approach is generally time-limited with continuing support as needed. 

A typical naikan practice involves the following steps:

1. Setting an intention: Before beginning a naikan practice, it is helpful to set a clear intention for the session. This might include a specific goal, such as gaining insight into a particular relationship or event, or a more general intention, such as cultivating a sense of gratitude or self-awareness.

2. Focusing on a particular event or relationship: Once the intention has been set, the practitioner begins to focus on a particular event or relationship, either from the past or the present. This might be a relationship with a family member, friend, or colleague, or an event such as a trip or major life change.

3. Reflecting on one’s thoughts and actions: The practitioner then begins to reflect on their thoughts and actions in relation to the chosen event or relationship. This might include considering the ways in which they were supported or nurtured by others, as well as any negative thoughts or actions that may have caused harm or suffering. The goal of this reflection is to gain insight into one’s own motivations and behaviors, and to cultivate a sense of gratitude and interdependence.

4. Sharing and discussing: After the reflection period, the practitioner may choose to share their insights with a trained naikan instructor or with a trusted friend or family member. This process of sharing and discussing can help to deepen the practitioner’s understanding and provide an opportunity for further growth and learning.