Examples of People Who Succeeded Through Mindfulness and Meditation

What Are the Benefits of Practicing Mindfulness and Meditation?

In 1979, Dr. Jon Kabat-Zinn introduced mindfulness to the medical field. Originally a Buddhist practice, meditation was adapted to remove religious elements and used as a method for stress reduction.

Through advances in neuroscience, it has been discovered that meditation stabilizes the autonomic nervous system, enhances concentration, and fosters a state of mental resilience. Today, major American corporations like Intel, Facebook, and Nike have integrated mindfulness training into their programs.

This article introduces historical figures, business leaders, and athletes who have successfully incorporated mindfulness and meditation into their lives. Additionally, we explore the connection between Japanese Zen and meditation, which has gained worldwide recognition.

What Is Zen?

Zen originates from the Sanskrit word Dhyāna, meaning "to unify the mind and pursue truth." It is a Buddhist discipline that involves meditative practices to eliminate distractions and achieve enlightenment.

Zen Buddhism, a branch of Mahayana Buddhism, was introduced to Japan from China during the Kamakura period. It emphasizes understanding enlightenment internally and returning to one's true nature.

The Difference Between Zen and Meditation

Both Zen and meditation are rooted in Buddhism and focus on achieving a state of mental clarity through controlled breathing. However, their purposes differ.

Meditation aims to relax the mind, reducing stress and anxiety.
Zen meditation (Zazen) has no specific goal. The act of practicing Zazen itself is its purpose—without setting an objective or seeking meaning.

A helpful analogy is walking:

Meditation is like walking with the goal of improving physical fitness.
Zazen is like walking for the sake of walking, with fitness improvement being a natural byproduct.

Zen and the Samurai

In the early Kamakura period, Eisai introduced the Rinzai school of Zen from China, while Dōgen founded the Sōtō school. These schools emphasized the rigorous practice of Zazen (seated meditation), bringing a disciplined meditative tradition to Japan.

Dhyāna (meditative absorption) in Zen involves Kyoshintankai—a state of mind free from preconceptions. This concept refers to approaching life without emotional baggage, maintaining a clear and open mindset.

Through Zazen, practitioners confront their true nature, strengthening their inner discipline in pursuit of enlightenment. This philosophy resonated with the samurai, who lived in an era of constant power struggles, where life-and-death decisions were an everyday reality. Samurai trained to be ever-aware of their bodies, eliminating unnecessary movements and cultivating absolute focus.

They also embraced detachment from life, preparing themselves daily for the inevitability of death. For them, enlightenment was a pursuit worth risking their lives for.

After the Meiji era, Japanese Zen philosophy spread worldwide.

In Bushido: The Soul of Japan, Inazō Nitobe wrote:

• "Buddhism instilled in the samurai a serene trust in fate and the ability to accept the inevitable with calmness."
• "It cultivated stoic composure in the face of danger and disaster, encouraging familiarity with death rather than fear of it."
• "Through meditation, one strives to transcend the limitations of words and reach a realm of deeper thought."

In this way, Zen Buddhism served as an essential foundation for developing the mental strength to accept unavoidable circumstances, the composure to face danger without fear of death, and the ability to calmly and accurately determine the next course of action. This connection between Zen and the samurai was explored in detail.

From here, we will discuss Katsu Kaishū and Saigō Takamori, renowned Zen practitioners who played key roles in ushering in a new era.

Additionally, we will introduce famous figures from the business world, sports, and entertainment industries who have practiced mindfulness and meditation.

Katsu Kaishū

"Gyōzō wa ware ni zon su, kiyo wa tanin no shuchō, ware ni azukara zu, ware ni kankasezu to zonjisōrō."

This phrase is one of Katsu Kaishū’s well-known sayings. It roughly translates to:
"Whether I advance or retreat is my decision. Praise or criticism is merely the opinion of others and has nothing to do with me."

Born in Edo in 1823, Katsu Kaishū was a samurai and politician who played a crucial role in Japan’s transition from the late Edo period to the Meiji Restoration. During the Boshin War, as the new government forces approached Edo, he negotiated with Saigō Takamori on behalf of the shogunate and successfully arranged for Edo Castle to be surrendered peacefully, avoiding bloodshed. (This event is known as the Bloodless Surrender of Edo.) He also contributed greatly to the development of the Japanese Navy.

Swordsmanship and Zazen

In his youth, Katsu Kaishū devoted himself to swordsmanship training, practicing tirelessly even through the night. After finishing lessons at the dojo, he would continue training at a shrine, repeatedly swinging a wooden sword before quietly entering meditation. This routine continued until dawn.

To master swordsmanship, he also practiced zazen (Zen meditation) for about four years starting at the age of 20. Later, in his autobiography Hikawa Seiwa, he reflected, "Zazen and swordsmanship became my foundation."

One of the ultimate goals of Zen practice is the attainment of fudōshin—an unwavering mind. Fudōshin refers to a mental state that remains unshaken, free from external disturbances or agitation.

Katsu Kaishū survived numerous assassination attempts, facing each one with the resolve to lay down his life if necessary. He is famously quoted as telling an attacker:
"If you're going to strike, do it cleanly. I'll sit quietly and let you."

This fearless composure, sharpened through years of meditation and zazen, exemplifies the depth of his mental fortitude.

Saigō Takamori

"Keiten Aijin" (敬天愛人) – "Respect Heaven, Love People"

This was the personal motto of Saigō Takamori, a key figure in the Meiji Restoration. The meaning is as follows:

"The Way belongs to heaven and nature, and humans are those who follow it. Therefore, the purpose is to revere heaven. Heaven loves both humans and oneself equally, and we should love others with the same heart with which we love ourselves."

In simpler terms, it means "Love others as you love yourself."

Born in Kagoshima in 1827, Saigō Takamori practiced Zen meditation under the guidance of the Zen master Muzen at Seikōji Temple from the age of 17 to 28.

When exiled as a criminal of the Satsuma Domain to Okinoerabu Island, he endured five years of harsh conditions—extremely hot and humid weather with heavy rainfall. He was constantly monitored and confined in a barred prison cell for about three years. It is said that, apart from three meals a day, he barely consumed food or water and spent his days sitting in seiza, reading, and meditating.

Due to this lifestyle, Saigō became progressively thinner. While caught between life and death, he composed the following poem:

"In the morning, I am treated with favor,
By evening, I am buried in a pit.
The rise and fall of human life are like the shifting light and darkness in the sky.
Even if no light surrounds it, the hollyhock always faces the sun.
Even if I am unable to rise in fortune,
I will continue with sincerity in my heart.
My comrades in Kyoto have all passed away,
Yet I alone live in this remote southern island,
Living a life so strange.
Life and death are given by heaven,
And though humans cannot control them,
I wish that even if my life ends,
My soul will remain to protect the imperial palace."

Interpretation:
"In the morning, I was treated with great respect by my lord, but by evening, I was buried alive in a pit. The fate of humans is as unpredictable as the clouds in the sky. The hollyhock, despite the clouds, always faces the sun. Even if my fortune does not open, my heart remains loyal. My comrades in Kyoto have all passed, and I alone survive in a lonely island of the southern seas. The concept of life and death is granted by heaven, and though humans cannot control it, I wish that even if my life is taken, my soul may remain and protect the emperor."

Philosophy Gained through Zen

Saigō Takamori left behind many famous sayings, and some may have adopted his words as personal mottos. Here is one example:

"Do not be disheartened when others criticize you, and do not become conceited when others praise you."

This quote teaches us the importance of not being swayed by the opinions of others. Instead, we are encouraged to reflect on ourselves and pursue our own integrity. His words offer us wisdom and insight on how to live our lives.

Kotoōshū (now the head coach of Hidenoyama)

Kotoōshū, a former Ozeki (the second-highest rank in sumo), who retired from active competition after the November 2020 tournament, also practiced mindfulness.

Some of you may have seen Kotoōshū perform his unique pre-match stretch, known as the "Koto Bauer," in which he arches his upper body dramatically just before the start of a bout. This action, in fact, appears to be a form of mindfulness.

The "Koto Bauer" was created with advice from Professor Yoichi Takatsuma, a leading figure in sports psychology and mental training at Tokai University. The purpose of the "Koto Bauer" was to focus and concentrate on the body, allowing Kotoōshū to achieve his peak performance.

Before each match, Kotoōshū also practiced meditation. It seems that through his routine, which combined meditation and the "Koto Bauer," he was able to release tension in his body and focus his awareness on himself.

His victory at the January 2016 New Year's Tournament, along with many other impressive results, were likely deeply influenced by mindfulness and meditation.

Kōbō Daishi (Kukai)

Kōbō Daishi, the founder of the Shingon sect of Buddhism, was born in Sanuki Province (now Zentsūji City, Kagawa Prefecture). From the age of 5 or 6, he began making Buddha statues out of clay and placing them in small huts made of grass and wood to offer prayers.

At the age of 7, he climbed Shasingadake Mountain and prayed, saying, "When I grow up, I will enter the Buddhist path, spread the teachings, and save many people. If my wish is granted, O Shakyamuni Buddha, reveal yourself to me. If not, I will sacrifice my life and dedicate myself to the Buddha." He then jumped toward the valley below.

According to legend, purple clouds rose up, and from the clouds, Shakyamuni Buddha and a beautiful celestial being appeared, gently catching and saving Kōbō Daishi.

At 18, he entered a university in the capital, and during his studies, he decided to become a monk. At 22, he changed his name to Kōbō. At 31, he traveled to China as part of the official mission to the Tang Dynasty, where he learned Esoteric Buddhism and later spread those teachings in Japan.

Aji-kan (Aji Meditation)

Aji-kan is a form of meditation in Esoteric Buddhism that aims to help practitioners experience the realization that "the world and oneself are one." It is taught in one of the core texts of Esoteric Buddhism, the Dainichi-kyō (Mahāvairocana Sūtra), and was brought to Japan during the Heian period by Kōbō Daishi (Kukai).

In this meditation practice, practitioners sit in front of a hanging scroll inscribed with the Sanskrit character "A" (阿), which is a seed syllable (bīja) in Esoteric Buddhism. By focusing their attention on this character, they aim to calm the mind and align their consciousness.

Kōbō Daishi Kukai in Eternal Meditation

It is believed that Kōbō Daishi (Kukai) continues to live in eternal meditation, praying for world peace and the happiness of all people. His spirit is said to remain in the mausoleum at the Okunoin on Mount Kōya in Wakayama Prefecture, where many visitors, both from Japan and abroad, come to pay their respects.

Additionally, for nearly 1,200 years since Kukai entered nyūdō (a state of eternal meditation), meals have been offered daily without fail. This ritual is known as shōjingū, where breakfast is presented at 6:00 a.m. and lunch at 10:30 a.m.

Although Kukai's physical form is not visible, it is believed that he remains present in spirit. The unchanging devotion and faith of his followers continue to thrive today.

Nyūdō refers to the state a monk or practitioner enters after a period of fasting and meditation, where the soul is believed to live eternally. Kukai is regarded as the first person in Japan to have entered this state. Even 49 days after his death, his body remained unchanged in the seated posture of meditation, with his hair and beard growing, making it appear as if he were still alive.

Steve Jobs

Steve Jobs, the visionary behind the popular iPhone and iPad, known for their sleek, simple design and user-friendly interfaces, is said to have drawn inspiration from Zen in the development of Apple’s products, stripping away the unnecessary and refining his creations. The guiding principles behind his work were:

• Simplicity
• Usability
• Beauty

Jobs' practice of meditation is well known. He is said to have created a walking path for meditation in his home and engaged in ongoing dialogues with monks. During his time in India, after dropping out of college, he was deeply drawn to Buddhism.

Jobs frequented the San Francisco Zen Center, founded by Soto Zen monk Shunryu Suzuki, where he met his mentor, Kobun Otogawa. From the age of 20, Jobs revered Otogawa as his teacher, and for five years, during which they lived together, Jobs learned the essence of Zazen, the Zen meditation practice. Jobs continued practicing meditation until his death.

Why Zen?

Steve Jobs, who experimented with various self-development methods such as fasting and traveling in India, found guidance in Soto Zen's meditation practice of "Shikan-taza," which focuses on simply sitting in meditation. This practice greatly influenced him.

Jobs famously said, “Simplicity is harder than complexity.” This statement reflects Zen teachings, emphasizing that it’s not about creating something simple, but rather about stripping away the unnecessary layers from a complex idea to reveal its pure, essential form.

“By just sitting and focusing on myself, I can clearly see how unsettled my mind is. When I try to calm it, it often becomes more restless, but over time, I settle down, and I create space for things that are usually hard to grasp. In that space, intuition blooms. Things appear clearer than usual, and I can grasp the present situation. When I sit calmly, an unimaginable vastness unfolds before me.”

The simplicity, usability, and beauty of the iPhone might be seen as a symbol of the Zen mindset Steve Jobs reached after delving deep into what he truly desired.

Michael Jackson

The King of Pop, Michael Jackson, was also someone who practiced meditation regularly. From his time with the Jackson 5 to his solo career, he produced numerous hit songs that left a lasting impact on the music world. Not only known for his singing, but Jackson also excelled as a dancer, music producer, and in many other areas, continuing to influence artists to this day.

A close friend of Michael Jackson from a young age, Frank Casio, who later worked as part of his staff, recalls in his book My Friend Michael MJ about the time Michael taught him meditation. He writes:

"You should definitely do it too. Clear your mind, let your thoughts flow, and picture the things you love. Meditation is like planting seeds. If you plant seeds in your heart, they will turn into reality."

Clint Eastwood

Clint Eastwood, who won two Academy Awards for Best Director for Unforgiven and Million Dollar Baby, celebrated his 94th birthday on May 31, 2024. He continues to work as of 2024.

Since around 1970, Clint Eastwood has practiced Transcendental Meditation (TM) every day without fail. He once shared his thoughts on meditation, saying:

"Meditation has wonderful effects. I particularly feel its benefits when I'm working. I trust anything that I can do on my own without depending on something else. Through meditation, I can support myself with my own strength. That's why I've been meditating for 40 years."

In addition, Clint Eastwood has supported Operation Warrior Awareness, a fund established by director David Lynch to help heal the mental wounds of veterans. It is said that one-third of soldiers who served in Afghanistan and Iraq suffer from PTSD after returning to America. Clint Eastwood has commented that Transcendental Meditation could have an amazing effect on alleviating the stress these veterans face.

What is Transcendental Meditation?

Transcendental Meditation (TM), a mantra-based meditation technique introduced by Maharishi Mahesh Yogi in the 1950s, involves silently repeating a mantra (a word, sound, or phrase) in the mind for 15-20 minutes twice a day. This practice helps calm the mind, gradually suppresses neural activity, and guides consciousness into a deeper state of awareness, aiming to reach the highest state of liberated consciousness.

The Beatles

The legendary rock band from Liverpool, England, The Beatles' music has never faded with time.

All members of The Beatles once traveled to India to study under Maharishi Mahesh Yogi, the leader of Transcendental Meditation (TM). After years of being top stars, the members were mentally and physically exhausted, and it was George Harrison who suggested the trip to India.

Paul McCartney later stated, "By practicing meditation, we could regain a sense of calmness in our minds."

While staying in India, The Beatles focused and created many works. It is said that they composed dozens of songs, many of which were included in the White Album.

"Across the Universe"

Released on December 12, 1969, the song "Across the Universe" was inspired during a lecture by Maharishi Mahesh Yogi. The repeated phrase "Jai Guru Deva Om..." is in Sanskrit and means "Victory to our Guru, victory to God (Thank you, God)." It is a mantra of gratitude to Guru Dev, who was Maharishi Mahesh Yogi's teacher.

John Lennon later commented, "In fact, it might be the best piece of work I've ever done."

Let's Continue Practicing Mindfulness and Meditation for a Better Everyday Life

There are many types of mindfulness and meditation practices.

We’ve introduced eight individuals from various fields — from historical figures who practiced meditation, to those who have excelled in business, sports, music, and film:

• Katsu Kaishu
• Saigo Takamori
• Former Ozeki Kotooshu
• Kobo Daishi Kukai
• Steve Jobs
• Michael Jackson
• Clint Eastwood
• The Beatles

We all face situations that can make us nervous, such as job interviews, exams, or when we need to present at work. Wouldn’t it be wonderful to remain calm and composed when such moments arrive?

Of course, this isn’t just about important moments. By continuing mindfulness and meditation, we can begin to notice the small signals from our mind and body in our everyday life. It helps us clear away unnecessary distractions, recognize when we feel good, and understand what we truly desire to pursue.

By incorporating even a little mindfulness and meditation into our daily lives, we can align with our true self and live authentically. Why not give it a try?

Meditation App: GASSHO

For those interested in meditation but unsure where to start, or for those hesitant to join group sessions with strangers, taking the first step can be difficult. The GASSHO meditation app is here to support you in starting meditation at home, helping reduce stress and improve mental health in just a short amount of time.

For those who wish to visit temples but find it difficult for various reasons, the app also offers content that helps you feel like you're visiting a temple, even from home.

Some of the features include:

• Rare videos from temples that are rarely made public
• Stories and casual talks with blessings
• The ability to make a donation with gratitude, just as you would at a temple

It would be our greatest joy to support the improvement of your mental and physical health, helping you lead a better life.

Thank you so much for reading until the end!