Retreat and Mindfulness

In today's society, often referred to as a "stressful society," various factors contribute to our stress, including work, daily life, and family concerns. Additionally, with smartphones providing a constant stream of new information, our minds are perpetually overflowing with thoughts and data.

Many people find themselves so busy that they hardly have time to take a deep breath. Even though they have days off, they may struggle to fully recover from mental and physical exhaustion.

By deliberately setting aside time to place oneself in an extraordinary environment, "retreats" allow people to refresh and reorganize their minds and bodies. Retreats incorporate elements of mindfulness and come in various forms, such as hot spring retreats and food retreats.

In this article, I would like to introduce the concepts of retreat and mindfulness.

What is a Retreat?

A retreat is the act of stepping away from daily life to spend time in a peaceful environment, such as a nature-rich location or a place where one feels at ease, in order to heal a tired mind and body. It is a time to return to one's true self.

The word "retreat" literally means "withdrawal, retreat, place of rest, hideaway, or refuge." However, in this context, it refers to taking a break from daily life to refresh and reset both mind and body.

By creating a quiet moment to reflect on oneself, people can recognize what is truly important to them and what they wish to prioritize in their lives—things they may not have consciously noticed before.

Choosing to momentarily step away from home or work and placing oneself in a tranquil environment with the purpose of "relaxing the mind and body" sharpens one's senses and sensibilities.

The Concept of Retreat in Buddhism

In Buddhism, stepping away from daily life and engaging in self-reflection in a secluded place has long been valued. In particular, Zen Buddhism's "Sesshin" (written as 摯心 or 捕心) is a practice similar to a retreat. It involves a dedicated period of zazen (seated meditation) to concentrate the mind and unify scattered thoughts.

This practice entails severing all communication with the outside world, discarding unconscious attachments and preconceived notions, and focusing entirely on "the present moment." Through this, individuals come to realize their true selves and achieve inner balance.

What is Zen Buddhism?

Zen Buddhism is a school of Mahayana Buddhism that was brought to China by Bodhidharma in the early 6th century and later developed. In Japan, it encompasses the Rinzai, Soto, and Obaku schools.

Zen Buddhism teaches that "through the practice of zazen, one can clarify the true nature of the mind and attain enlightenment." It emphasizes understanding enlightenment within one's own mind and aims to return to one's "original self" that has existed since birth.

Mindfulness: Being Aware of "This Present Moment"

Mindfulness is defined as "intentionally directing awareness to the experience of this present moment, observing it without judgment and without attachment."

It is a state of focusing on what is right in front of you, without overthinking.

Many people struggle to concentrate on "this present moment," instead dwelling on past events or worrying about an uncertain future, leading to various forms of stress. However, by continuously practicing mindfulness, one can free themselves from thoughts that cannot be changed or controlled.

It enables the development of a strong and unwavering mind, regardless of circumstances.

Additionally, mindfulness enhances self-awareness. By objectively observing one's own thoughts and emotions, a person can maintain emotional stability even when faced with situations that might otherwise cause anger or discomfort.

The Buddhist concept of retreat introduced earlier is also closely related to mindfulness.

The Benefits of a Retreat

Let's explore the benefits of retreats, which offer an opportunity to refresh both the mind and body by stepping away from daily life and immersing oneself in a nature-rich environment.

Refreshing by Forgetting the Busyness of Everyday Life

One of the key benefits of a retreat is the ability to refresh by temporarily forgetting the busyness of everyday life. It can be difficult to truly relax in familiar environments such as home, commuting routes, or workplaces.

By distancing oneself from daily routines and spending time in nature—paying attention to the scent of trees and flowers, the sound of the wind, and the chirping of birds—both the mind and body can be refreshed.

Gaining Self-Reflection

Another major benefit of a retreat is the opportunity for deep self-reflection.

Spending time in nature, where time seems to flow more slowly, allows individuals to objectively observe themselves.

With a calm mind, one can reflect on their thoughts, worries, and future aspirations, sometimes finding clues to solving personal problems.

During this process of self-reflection, one may also become aware of their own weaknesses and shortcomings. However, it is important to accept these aspects of oneself without resistance. This journey of self-awareness enhances one's understanding of their personality, abilities, thought patterns, and emotions, ultimately fostering personal growth.

How to Enjoy a Retreat

From here, let’s explore specific ways to enjoy a retreat.

1. Forest Bathing

One way to enjoy a retreat is through forest bathing. The benefits of forest bathing have been scientifically proven, including a reduction in stress hormones and the activation of the parasympathetic nervous system.

By engaging all five senses—taking in the scent of the forest, listening to its sounds, and observing the colors of the trees—your brain and nervous system enter a relaxed state, relieving tension.

Additionally, practicing mindfulness while engaging in forest bathing offers numerous benefits, including:

・Fatigue recovery
・Stabilization of the autonomic nervous system
・Improved sleep quality
・Enhanced immunity

Knowing these benefits, it makes sense that many bath products are scented with forest aromas.

Try taking a mindful walk in the forest, capturing photos, sitting by a tree, or simply spending time as you please.

2. Hot Springs

If you search for "retreat hot springs," you will find numerous articles on retreat hotels and hot spring rankings, indicating the high level of interest in this type of experience.

Some people enjoy traveling to distant hot springs as a hobby on their days off. Hot spring resorts are often surrounded by nature, offering scenic views that change with the seasons and seasonal delicacies that are not part of everyday life.

In addition to physical benefits like fatigue recovery and improved circulation, hot springs provide a fulfilling experience for both body and mind.

3. Gentle Fasting

Gentle fasting is an effective way to restore the body's natural rhythm.

Modern lifestyles often involve overeating. Many people snack not because they are truly hungry but out of habit or boredom.

By incorporating designated periods of hunger into daily life, you can experience several health benefits, such as:

・More effective weight loss when exercising on an empty stomach
・Anti-aging benefits through the activation of longevity-related genes in a fasting state
・The activation of autophagy, a process that recycles unnecessary cellular materials, helping to prevent lifestyle diseases and boost immunity
・Improved digestion, absorption, and waste elimination, leading to clearer skin and a healthier gut

Many temples, lodges, and wellness centers offer gentle fasting retreats, allowing participants to enjoy these benefits in a structured environment.

For those who find fasting difficult, an alternative is to practice mindful eating in daily life. Pay full attention to your meals—focus on what you are eating, its aroma, and the experience of each bite. Mindful eating allows you to develop a deeper connection with your food.

Retreats You Can Do at Home

Ideally, a retreat should take place in a setting completely separate from the daily routine of household chores and work, creating a space of complete disconnection. However, for many, leaving home for several days is simply not feasible.

Fortunately, there are simple and effective ways to enjoy a retreat-like experience in the comfort of your own home, allowing you to rejuvenate both your mind and body.

Enjoying the Silence of Early Morning

Try waking up a little earlier than usual and immersing yourself in the tranquility of the early morning. During this time, the sounds of passing cars and motorcycles are still sparse, and the usual household noises from neighbors are minimal, creating a serene atmosphere.

Open a window to let in fresh air, gaze at the sky, and take a deep breath. Depending on the season, you might experience the quiet darkness before dawn or witness a stunning sunrise. By embracing these peaceful moments, you can start your day with a sense of calm and clarity.

Burning Incense

When you feel the need to refresh your mind, burning incense can be an effective way to do so. The fragrance of incense helps calm the activity of the sympathetic nervous system, promoting the dominance of the parasympathetic nervous system, which induces relaxation.

Additionally, watching the delicate movements of incense smoke can be mesmerizing. Sometimes it rises straight up, while other times it sways or drifts unpredictably. Focusing on this motion can bring a deep sense of tranquility and peace.

For those concerned about using fire, alternatives such as scented sachets or "置き香" (oki-kō), which are incense placed in wooden or ceramic containers, are also available.

Digital Detox

In today's world, many people feel uneasy when they don’t have their smartphone nearby. You may have intended to check the news or social media for just a moment, only to realize that over an hour has passed.

Why not create intentional breaks from the constant access to information provided by smartphones and computers? For example, you could set a personal rule to avoid using your phone after 10 PM.

A digital detox helps reduce the flood of information entering your mind, giving your brain a chance to rest. By allowing your brain to take a break, you can recover from mental fatigue and reduce stress and exhaustion, both physically and emotionally.

Aligning Mind and Body Through Mindful Retreats

In this article, we explored the concepts of retreats and mindfulness.

Retreats provide an opportunity to immerse yourself in a nature-rich environment to refresh both your mind and body. However, for those who find it difficult to leave home, an at-home retreat can be a wonderful alternative.

Every day, we are exposed to numerous stressors—family responsibilities, work, and various interpersonal relationships. Before accumulated stress overflows, it’s important to first recognize and acknowledge your own state of mind and body.

Through a mindful retreat, take a moment to listen to yourself. If you ever feel like stepping away from daily life for a while or craving some alone time, honor that feeling.

A retreat is a precious opportunity to reconnect with your true self. By practicing mindfulness and focusing on "this very moment," you can regulate your mind and body, manage stress more effectively, and lead a more fulfilling life.

Thank you for reading until the end.