Buddhist monk says workers struggle to unwind from fast-paced office culture—he shares a 30-second tip to reset your nervous system

(SeaPRwire) –   Individuals in demanding professions often anticipate the end of the workday for a chance to unwind, but a Japanese Zen Buddhist monk suggests that rejuvenation can occur sooner. Toryo Ito, who serves as the vice abbot of Kyoto’s most ancient Zen temple, is introducing a meditation-focused approach to the business sector to assist employees in managing their high-stress occupations.

“My aim is to alter their perception of what constitutes ‘strength.’ Those highly successful in business often emphasize power and force,” he explains. “For me, strength is defined by one’s ability to return to the essence of their thoughts, to reconnect with their physical and emotional self in everyday existence.”

Ito notes that assisting individuals in navigating their demanding roles is among the most common requests he receives from his professional students. The 46-year-old head of Ryosokuin Temple, born into a family of Zen monks, began sharing his teachings with businesses and their employees in 2012.

As the director of mindfulness at the Japanese skincare firm Tatcha since 2021 and having conducted meditation workshops for over 500 companies, including Meta and Sony, the monk is disseminating his traditional practice globally through a contemporary methodology. He makes monthly trips to Tokyo for mindfulness instruction and holds international sessions up to ten times annually.

Regarding workplace stress management, Ito states it’s an issue he has addressed “thoughtfully and proactively” with those attending his meditation sessions. Fortunately, employees need not wait until the end of their shift to recalibrate their nervous systems. Ito presents a 30-second technique for self-reconnection and attaining tranquility.

“When inundated with information, one can become preoccupied with numerous choices,” Ito clarifies. He emphasizes that acknowledging this preoccupation is acceptable, and he offers a “method to identify it sooner, then cultivate the means—our technique—to swiftly return to your core, to your physical self.”

A Zen approach for anyone to attain a more serene state of mind in 30 seconds

Millions of employees are accustomed to rushing into their workplaces, often feeling swamped by crowded commutes and disorderly beginnings to their days. However, even when engrossed in work on their computers, professionals can take a brief action to regain their focus. Tasks like initiating a new document or responding to emails can be transformed into a moment of meditation.

“I frequently instruct them on practices they can integrate into their daily routines, such as drinking coffee or opening a laptop. Prior to opening your laptop, simply dedicate 30 seconds to carefully inhaling and exhaling,” Ito elaborates.

By pausing to sit quietly with closed eyes, individuals allow themselves an opportunity to observe their surroundings, rather than disengage from them. Ito emphasizes the importance of attentiveness during these 30 seconds: noting the ambient sounds, the prevailing scent. If consuming coffee, concentrate on its flavor.

Activating the senses fosters mindfulness even amidst the busiest work settings, thereby reducing stress and creating mental clarity for thought.

“Before sending a crucial message to a colleague, simply take 30 seconds to tune into the sounds around you, to perceive the scents of your environment,” he adds. “Your routine, your tasks, can evolve into moments of meditation.”

Ito presents an additional Zen technique for one of the most anxiety-inducing workplace scenarios: entering a high-pressure meeting. Concentrating on one’s gait and deliberately entering the room aids in establishing “your personal ritual,” according to the monk.

“Upon entering the conference room, simply open the door,” he instructs. “Place your feet together, then begin walking with your left foot, followed by your right. Consistently performing this allows you to observe subtle variations each time…This robust routine cultivates heightened awareness.”

Professionals may find their rhythm disrupted or detect alterations in their breathing, yet these observations align with Zen’s emphasis on awareness—and the cultivation of minor meditative practices to re-establish connection with the body.