Shoma Morita, a Japanese Zen Buddhist, created a therapeutic approach known as Morita Therapy, which has been shown to be effective in treating neurosis, obsessive-compulsive disorder [OCD[, and post-traumatic stress disorder [PTS]). Morita and his therapy left a lasting spiritual and psychological influence on Japan. Unlike many Western forms of therapy, which focus on controlling or modifying a patient’s emotions, Morita Therapy emphasizes acceptance. In the West, it is often believed that our thoughts shape our feelings, which then influence our actions. Morita Therapy, however, teaches patients to accept their emotions without attempting to control them, recognizing that feelings naturally change as a result of actions. In addition to fostering acceptance, Morita Therapy encourages the creation of new emotions through purposeful action. According to Morita, these emotions are cultivated through experience and repetition. Bookmark this article so you can easily return to it whenever you need a boost of inspiration or want to revisit the key points. Having it saved ensures you can refresh your memory and stay connected to the ideas that matter most.
Morita Therapy is not intended to eliminate symptoms; rather, it teaches us to accept our desires, anxieties, fears, and worries and then let them go. As Morita writes in his book Morita Therapy and The True Nature of Anxiety-Based Disorders. “In feelings, it is best to be wealthy and generous.” He illustrated the idea of releasing negative emotions through the following fable:
“A donkey that is tied to a post by a rope will keep walking around the post in an attempt to free itself, only to become more immobilized and attached to the post. The same thing applies to people with obsessive thinking who becomes more trapped in their own suffering when they try to escape from their fears and discomfort.“
The basic principles of Morita therapy
There are three basic principles of Morita Therapy. Each principle is outlined below.
1. Accept your feelings
If we experience obsessive thoughts, we should not try to control or eliminate them; doing so only makes them more intense. Regarding human emotions, the Zen master would say, “If we try to get rid of one wave with another, we end up with an infinite sea.” We do not create our feelings; they arise naturally and our task is to accept them. The key lies in welcoming them. Morita compared emotions to the weather: we cannot predict or control them; we can only observe. To illustrate this point, he often quoted the Vietnamese monk Thích Nhất Hạnh, who would say, “Hello, solitude. How are you today? Come, sit with me and I will care for you.”
2. Do what you should be doing
We should not focus on eliminating symptoms, because recovery will occur naturally. Instead, we should direct our attention to the present moment and, if we are suffering, to accepting that suffering. The therapist helps develop the patient’s character so he or she can face any situation, grounding that character in the things we do. Morita Therapy does not provide patients with explanations; rather, it allows them to learn through their actions and activities. Unlike many Western therapies, it does not prescribe meditation techniques or diary-keeping. Instead, it is up to the patient to make discoveries through lived experience.
3. Discover your life’s purpose
We cannot control our emotions, but we can take charge of our actions each day. This is why we should cultivate a clear sense of purpose and always keep Morita’s guiding question in mind: “What do we need to be doing right now? What action should we be taking?” The key to achieving this lies in daring to look within yourself to discover your ikigai.
The four phases of Morita therapy
Morita’s original treatment, which lasts fifteen to twenty-one days, consists of the following stages:
1. Isolation and rest [five to seven days]
During the first week of treatment, the patient rests in a room without any external stimuli—no television, books, family, friends, or conversation. All the patient has are his thoughts. He lies down for most of the day while the therapist visits him regularly, minimizing interaction as much as possible. The therapist simply advises the patient to continue observing the rise and fall of his emotions while resting. When the patient grows bored and feels the desire to begin engaging in activities again, he is ready to move on to the next stage of therapy.
2. Light occupational therapy [five to seven days]
In this stage, the patient performs repetitive tasks in silence. One of these tasks is keeping a diary to record his thoughts and feelings. After a week of isolation, the patient begins going outside, taking walks in nature, and practicing breathing exercises. He also engages in simple activities such as gardening, drawing, or painting. During this stage, the patient is still not permitted to speak with anyone except the therapist.
3. Occupational therapy [five to seven days]
In this stage, the patient performs tasks that require physical movement. Dr. Morita often took his patients to the mountains to chop wood. In addition to physical tasks, the patient also engages in other activities such as writing, painting, or making ceramics. At this stage, the patient may speak with others, but only about the tasks at hand.
4. The return to social life and the “real” world
The patient leaves the hospital and is reintroduced to social life, while continuing the practices of meditation and occupational therapy developed during treatment. The goal is to reenter society as a renewed person—guided by a sense of purpose and no longer controlled by social or emotional pressures.
Logotherapy and Morita Therapy are both grounded in deeply personal, unique experiences that can be accessed without therapists or spiritual retreats—the mission of discovering your ikigai, your existential fuel. Once you find it, the challenge lies in having the courage and making the effort to remain on the right path. You could buy the book Ikigai on amazon.
Disclaimer: I express my own views in this article after reading the book, without intending to offend anyone. I do not sponsor or endorse anyone, and any resemblance to actual persons, living or dead, is purely coincidental. The mentioned link is an affiliate link, and purchasing the book through it is a great way to support me if you’d like to read along!
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