Zen method

Day1. Which life style do you want?
Life style A. Life style B.
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Life style A
• Parents
• Family
• Friend
• Boss
• People in general
A. Listen to other’s voice
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Life style B
B. Listen to your voice
・I want〜
・I feel〜
・I like〜
・I don’t like 〜
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If you are living Life style A,
You might have garbage inside
Stress
patience
Uncomfortable
Repression

Day 2. What is Zen method?
浄化
JYOUKA
内観
NAIKAN
創造
SOUZOU
1.浄化(JYOUKA)
2.内観(NAIKAN)
3.創造（SOUZOU)

Step1. 浄化 (Cleansing)
① ②
③

Step2. 内観 (introspect)
・I want〜
・I feel〜
・I like〜
How do you feel?

Step3.創造 (Creation)
After practicing Naikan (introspect) You will get inspiration
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浄化 (Cleansing)
① ②
③

The reason you are producing garbage …….

“You were living life style A”

You only listen to others
・I want〜
・I feel〜
・I like〜

You can’t hear your own voice.
------------------------------------------

Ingredient of garbage
Stress
patience
Uncomfortable
Repression
Dirt
• Stereo type
• Common sense
• Appearance
• Value
• Belief

And admit those past feeling (self-acceptance)
2005.1.5
2017.3.7
2013.12.92000.2.22
2001.9.2
2012.9.2
1995.3.22
1998.10.2
Dad hit my mom. I was very angry but I couldn’t say anything.
My friend said I don’t like math, I also said I don’t like math
Even I loved it. I didn’t want them to let me out.
My best friend betray and bullied me. I was very sad.
But I hold in sadness.
Parents divorced. Their violent fight become my trauma.
I couldn’t get in to preferred school
Even I studied very hard .
My boss sexually harassed me.
I blamed myself at that time.
I worked so hard, I had panic attack.
I wanted to get married to BF
But I cant make my mom lonely
So I couldn’t.

You have to clean & tidy up
2.Tidy up
1.Clean
Dirt
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What’s your dirt & garbage?
Stress
Patience
Uncomfortable
Repression
I can’t say no to over time → Appearance
I always have to obey my boss→ Common sense
Woman have to wear high heels at work→ Belief
Mother should stay at home and look after their children→ Stereotype

After tidy up your garbage…
Now you can hear your
heart’s voice clearly now

Energy cleansing
Annoying boss −20%
Over work −20%
Cold sandwich −10%
Uncomfortable shoes −10%
Dried office −10%
Gossiping −15%
−85%

Step 1. Notice your stress
Am I comfortable now?

Step 2. Change
If you are not comfortable! Change it!
Having a delicious lunch
＋10%
Get comfortable shoes
＋10%
Put humidifier on your
desk＋10%
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Step 3. Nourish your energy
Having break fast at favorite cafe ＋20%
Taking a hot bath ＋ 20%
Playing with my dog ＋ 10%
Reading cartoon before go to bed＋ 20%
＋70%

Practice
Step1.
List up your stress on your dairy life
Step2.
Change it if you can change
Step3.
Make a nourish list

Self-defeat Cleansing
I am worthless. −10%
I am useless. −10%
I am incompetent. −10%
I am lonely. −10%
I am fat. −10%
Nobody like me. −10%
−60%

Why we have self-defeating thought?

Because “You were living life style A”
• You are following other’s idea or value.
• You can’t hear your voice.
• You don’t have your own value.
• You always try to fill some other’s needs.

Self defeat system You are suppose to do that.
That is common sense.
Why you can’t do that.
Everybody does that!
I am lacking of ability.
I am not good enough.
I am much better than him
Criticizing Comparing

Ex.” I’m not good enough”
• My income is lower than my friend → I’m not good
enough
• She is prettier than me → I’m not good enough
• I always delay things →I’m not good enough
• I can’t go to school/office →I’m not good enough
• I have panic attack →I’m not good enough
• I always make a Careless mistake.

Practice . List up your self-defeat

Relationship Cleansing
Family
Friends
General in public
XXXXXXXXXXXXXXXXXXXXXXXXXXXXX
XXXXXXXXXXXXXXXXXXXXXX
XXXXXXXXXXXXXXXXXXXXXX
Boss
XXXXXXXXXXXXXXXXXXXX

Family says……
You have to study. You have to have high score.
If man will not work, he shall not eat.
You should get married until 30.
You should be patient.
You can’t quit your job. Family

Office members says……
Boss or co-worker
You have to be patient at work.
You have to have responsibility for work.
You can’t say “No” to your boss.
You shouldn’t take the day off even if you are sick.

Friends say……
Friends
Better to Work for a large company.
You shouldn’t start your business. It’s risky.
Friendship is most important.
You should have kids until 30.
Everybody need friends.

People in general says……
General in public
You shouldn’t have an affair.
You have to be decent.
You have to be always nice to everyone.
Even if you are exhausted, you have to keep working.
You have to eat healthy.

Who made it????

Other’s idea could be dirt for you
Self defeat

Step 1 Don’t listen or stay away of them

Step 2 Cleansing, tidy up your garbage

Step 3 After practicing Naikan

You won’t get influenced
from others !!!!
Step 4 When you connect to yourself.
You can get back. You can listen but don’t take it.

Practice
Who is the most influential person to you?
List up their name.

Belief Cleansing
Belief＝my rule is made by others rule
garbage

Your belief made by others belief
＝Belief
Feel good
Feel bad

Notice what kind of belief do you have ?

Example
If I don’t like my job, I can’t quit it.
I couldn’t XXXX like everyone.
I shouldn’t use money. I have to save it.
I have to be kind for friends.

Practice
1.Write down your belief
2.Feel it, do you feel good or bad?
3.Badの項目にバッテンをつけよう

Trauma cleansing
Sometimes you have Trauma deep inside
＝
When you store garbage too much,
It will become trauma.

Trauma is produced to protect you
Example.
Your boss treat you hashly
You will be depressed and couldn’t go to office.
Trauma protect you.
At that time if you blame yourself, you drop tarauma
deep inside your heart.

How to deal with trauma
You can also take out like garbage.

Process is
1. Feel the emotion what made your trauma.
2. You will feel intense emotion such as
sadness, anger.
3. Apologies to yourself. And embrace it.
4. When you can feel love to your emotion,
Your trauma is cleansed.

But…..
If your trauma is too harsh, that make you
upset or occur flash back.
Don’t force to take out. Even you have
trauma, You can hear your heart voice.

Discard past
Here is another option of cleansing

内観(NAIKAN)
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In this NAIKAN method,
You don’t have to mediate.
No need meditation

Step2. What is 内観(NAIKAN) ?
Naikan is a Japanese word which means introspection.

After cleansing, you can hear your voice easily

Now you can talk to yourself.
What do you want?
-Question to pull out heart voice-

How to know yourself.
I like ____________________.
I don’t like _______________.
I felt _______________.
I want to do_______________.
I don’t want to do______________.

When you collect stars, your heart will be bigger

Easier and Easier to listen your heart

NAIKAN yourself at least once a day
Ideal is 3 times a day. (Morning,noon, night)
5 Questions:
1.Are you happy?
2.Why you are happy (not happy)?
3.What do you want?
4.What you didn’t like?
5.What is your feeling?

Negative question is important
What
What you didn’t like?
Why you are not unhappy?
What
I didn’t like〜.
I was unhappy because〜・

Knowing negative question is……
Tidy up the dirt right away

You can realize what do you want
I don’t like tedious paper work.
→I like to meet people.
I’m not happy because my boy friend is
short temper.
→I like a man with big heart.

太極図(Yin Yang)
When you notice your dislike or I don’t want
You would know “like” or “I want”

Contrast
I don’t like working alone.
→I like working with team.
I don’t like commuter train.
→I like working at home.

Your profile
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Contrast helps you who you really are.
While you are searching for contrast,
You will find difference between you and
others, then you can define yourself.

Notice your comfort and discomfort.
One more question you have to ask your-self.

Ask to your self “Are you comfortable now?”

If you are not comfortable, your energy is leaking
Energy is leaking

Example1. When you are at café,
You feel cold at café
Your energy leaking -10%
Uncomfortable

Ask yourself
Are you comfortable now?

If you are uncomfortable
May I have blanket?

Example2. When you are at the meeting
You want to go to bath room
Meeting will be finished within 30 min.
But I can’t say “I want to go to bathroom.
Energy is leaking

Then how to feel your comfort?

When you have favorite food
I feel gooooooood!!!!!
Energy is expanding

When you play with your dog
So cuuuuuuuuuute!!!!!
Energy is expanding

You have feelings and emotions
Good
Happy
Comfortable
Appreciate
Bad
Unhappy
Uncomfortable
angry

Feel in deeply
Good
Happy
Comfortable
Appreciate
Bad
Unhappy
Uncomfortable
angry

Emotion is like a drink
sadhappy
When you drink up, you don’t feel it anymore.

When you resist your feeling….
If you resist your feeling……..
• I’m sad but I should not cry here.
• I’m angry but I should not.

You are producing garbage …….

When you are sad
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When you are angry
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When you are happy

Don’t resist your feeling
Feel it! Embrace it!
Always ok to yourself.

When you try to improve your-self
You would try to think positively.
But don’t put a lid to your garbage can.
It will become dirt and garbage.

Zen method?
浄化
JYOUKA
内観
NAIKAN
創造
SOUZOU
1.浄化(JYOUKA)
2.内観(NAIKAN)
3.創造（ZOUZOU)

Step1. 浄化 (Purification)
① ②
③

Step 2. 内観(NAIKAN)
Naikan is a Japanese word which means introspection.

Now it’s time for creation

Collecting data
Now you can listen your heart correctly.

You don’t get influenced
by people any more.

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When you feel envy to someone….
That is your future

Let’s find your…….
Enviness
Spark joy

There is element you want to be…
• Confident
• Beautiful
• Meet a lot of people
• Travel around the world
• Wearing beautiful dresses

There is element you want to be…
• Successful
• Confident
• Wearing a nice suit
• Favorite job
• Earning a lots of money

Don’t skip step1 and Step2

If you keep doing NAIKAN, your heart filled with stars

写経(SHAKYO)
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写経(shakyo) is practice to tracing Sutra.
In Japan, you can shakyo at some temple.
You do it to make a wish.
We use shakyo to the same way.
In this method we don’t tracing Sutra,
Just write down your wish.

Write down your wish
This is first step of creation

Shakyo will be your future
v

読経(Dokkyo)
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読経(Dokkyo) is chanting a sutra.
We use Dokkyo to chanting your wish.

Read out, chanting your wish
I will be XXXXXXXXXXXXX.

Imaging is important

When you complete Dokkyo

放下着 (Hougejyaku)
Good bye!!
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Don’t cling to your wish
When you cling to your wish,
Watch your energy.
Are you feeling good or bad, anxious?
That feeling produce your stress.

Follow your inspiration
In your creation process, you
don’t have to think about
“How do I create”
Inspiration will come to you
in a best timing.

When you practicing
Shakyo Dokkyo Hougejyaku

Complete the whole creation process

You will get inspiration
Somehow I fell like I want to go to party.

Then you go to party……
You find your partner in crowd.

Your wish come true

Case 2

Then you go for a trip……
You met editor who is looking for author by accident

Feeling is compass
or
Good Bad

When you feel good, that’s right way
or
Good Bad

I should choose stable life.
or
Good Bad

I shouldn’t go abroad, I should save money.
or
Good Bad

I should listen to my heart , not others
or
Good Bad

Your energy and feeling is measure.
Stay feeling good.
Choose feeling good.

Your feeling attract your future feeling.
Now Future

How was Zen method?
浄化
JYOUKA
内観
NAIKAN
創造
SOUZOU
1.浄化(JYOUKA)
2.内観(NAIKAN)
3.創造（ZOUZOU)

Are you living lifestyle B now?
Life style A. Life style B.
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Step 3 創造(souzou)
Shakyo Dokkyo Hougejyaku

While you are following your miracles

You will find your life mission

Now It’s time to start your original life!

Zen method

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