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Episode abstract:
Many people see yard work as a chore. However what if we shift our perspective and as an alternative see it as a possibility to observe mindfulness? This week on The Science of Happiness, our visitor shares his expertise of sweeping the steps of a Buddhist temple in Kyoto, Japan, and the mindfulness and psychological processes concerned within the observe. Then, we hear from Shoukei Matsumoto, a Buddhist monk and creator, concerning the observe of cleansing as a type of mindfulness.
Observe:
The subsequent time you’re tending to your backyard, choosing up trash in your sidewalk, watering the vegetation, or doing different chores, spend a couple of minutes practising mindfulness by slowing down and actually being current with the exercise and your personal our bodies actions when you do it.
At present’s company:
Matt Heron is a Canadian who has been dwelling and dealing in Japan for 5 years.
Shoukei Matsumoto is a Buddhist monk and cleansing fanatic in Kyoto, Japan. He’s the creator of “A Monk’s Information to a Clear Home and Thoughts,” which has been translated into 18 languages, together with English
Extra episodes like this one:
How you can Make Work Extra Satisfying: https://tinyurl.com/3fa925yf
Why We Ought to Search Magnificence within the On a regular basis Life: https://tinyurl.com/26dskv38
Associated Happiness Breaks (a brief, guided observe by The Science of Happiness)
Considering Our Interdependence With Nature, With Dekila Chungyalpa: https://tinyurl.com/erz2f5de
Happiness Break: How you can Be in Concord in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/ynxeeb7a
Inform us about your aware gardening experiences! E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
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Dacher Keltner Hello, I am Dacher Keltner, and that is The Science of Happiness podcast. As lots of you already know, we’re primarily based out of UC Berkeley’s Larger Good Science Middle and we have been sharing our episodes on Larger Good’s social media platforms. However now, we now have our personal Science of Happiness Instagram, and we might love so that you can comply with us. You’ll find us at @ScienceofHappinessPod, all one phrase.
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Matt Heron After I was dwelling in Canada, I felt like I did not essentially have that a lot stress in my life. And now that I am right here in Japan, that is not the case for varied causes. I am instructing English and that is each night, normally beginning at 5, possibly ending at 9 or 10, in order that’s somewhat demanding ‘trigger it takes away from lots of the time I’d typically spend at residence with my spouse. And, I now personal six properties, all of that are these deserted previous homes that require lots of renovation work. And, I am attempting to do– myself. I really feel very stressed lots of the time. It feels prefer it’s, you already know, 24 hours a day. And sometimes I discover myself not essentially lashing out at different individuals, however not being as blissful as I wish to be, or as open within the second as I wish to be.
Dacher Keltner Welcome to The Science of Happiness. I’m Dacher Keltner. Feeling overworked and unable to indicate up for our family members within the methods we wish to – or to indicate up for ourselves, for that matter – is one thing so many people battle with. However getting exterior and plugging into the pure world can actually assist to settle our minds, ease our nerves, and permit us to really feel that we’re part of one thing greater than ourselves. Actually, research present that simply getting open air a bit reduces our tendency to ruminate, reduces our emotions of tension and melancholy, and we additionally know that simply getting open air and having fun with nature will increase our emotional effectively being and our sense of function and which means in life. In celebration of summer season, our subsequent few episodes of the Science of Happiness will likely be about issues we are able to do exterior to make us really feel good on the within. We’ll journey to the boroughs of New York Metropolis, the deep ocean waters of South Africa, and for our present this week, we’re visiting Japan, exploring a technique to really feel good. to faucet into nature by a Buddhist custom, the observe of caring for the temple grounds. On this case, sweeping leaves from some temple steps in Kyoto. It is a observe that any of us can do wherever we’re, simply discover some place open air to select up somewhat bit, whether or not which means weeding the backyard or choosing up the sidewalk close to our properties. For immediately’s present, we’ll hear from my pal, Good friend Shoukei Matsumoto, a Buddhist punk.
Shoukei Matsumoto We are likely to suppose that to domesticate our mindfulness, we have to observe some particular particular set of meditation, however in actuality, we are able to flip each single second. In our each day life into aware observe.
Dacher Keltner we’ll additionally hear from Matt Heron, a Canadian dwelling in Kyoto, who’s struggling like many people with a hefty workload. He shares how this sweeping observe went for him. And we’ll additionally be taught concerning the scientific findings that specify how practices like this, can have such a deep impression on our minds and our bodies. All that, after this quick break.
Dacher Keltner Welcome to the Science of Happiness, I am Dacher Keltner. At present we’re exploring an historical however enduring contemplative approach, caring for a backyard. On this case, by clearing leaves from the steps of a Buddhist temple in Kyoto, Japan. This would possibly sound like lots of yard work to you, and it completely is, however that does not imply that there is not knowledge find which means in mindfully working. Moreover cultivating mindfulness, which helps us in so some ways, there is a strong literature on each the advantages of gardening, which has been proven to assist us really feel happier or relaxed, much less anxious and depressed, and extra typically in spending time in nature. Our visitor immediately is Matt Herron, a Canadian who’s lived in Japan for the final 5 years. Matt joined my pal Shoukei Matsumoto, a Buddhist monk, to be taught concerning the Buddhist rules behind sweeping the temple steps. And, we’ll hear some moments of their time collectively. Right here’s a part of our dialog.
Dacher Keltner So I wish to get a way of what it was just like the day, or actually the morning you went to the with temple with Shoukei, as you kind of pulled away from the demanding days and what it was like for you.
Matt Heron Yeah, it was very good truly. However as I used to be strolling, it is humorous, we talked about it somewhat bit as soon as I bought there. I had emails coming in and prospects sending me messages that have been Inflicting some frustration, I suppose. I am texting a buyer, or like messaging a buyer who retains asking the identical query time and again. So I am like, okay, I believe I’ll, no matter we’re doing immediately will most likely be an excellent time to do it.
Dacher Keltner What was it like as you began your dialog and observe with him?
Matt Heron He had a really calm demeanor about him, which was very good.
Shoukei Matsumoto Good morning. Welcome to Honein Temple in Kyoto.
Matt Heron So, initially we went to the again of the temple and pulled out some bamboo brooms. And another instruments we might have wanted for the cleansing. With most likely dozens, if not 100, very small branches. Additionally from bamboo, I believe. So it is a very stiff broom. Considerably like an previous witch’s broom, however a Japanese model.
Shoukei Matsumoto I do not know the way. How it’s known as in English, nevertheless it’s Chiritori in Japanese.
Matt Heron Ah, a really giant dustpan.
Shoukei Matsumoto Dustpan, okay. You deliver, thanks.
Matt Heron So after we have been beginning off, heading in the direction of the steps, we have been strolling down a stone path that was lined with bushes and moss on the perimeters. So, it is a actually stunning previous temple grounds truly, so it is very well stored. There’s a lot of comparatively giant, white, conventional buildings, after which a small pebble path that leads by. What appears to be like a small forest on the mountainside. It was very inexperienced and plush with these grey steps within the center. It was actually stunning.
Dacher Keltner Stroll me by precisely what you probably did with Shoukei with this sweeping observe.
Matt Heron Certain. As soon as we bought to the steps he type of defined that these are the steps we’ll be cleansing and whereas we’re sweeping them it does not have to be excellent and that the cleansing course of just isn’t about doing it completely.
Shoukei Matsumoto You do half the left aspect. I do proper however uh yeah it is not competitors so okay
Matt Heron sounds good
Shoukei Matsumoto All proper You are sweeping the leaves, you are additionally sweeping your interior noise in your thoughts.
Matt Heron It is fascinating. So for me, there’s, it is available in waves as I am doing this sweeping. So we’re sweeping from the perimeters into the center. And once I do the perimeters, I really feel way more calm as a result of I can do giant sweeping motions. It is flowing somewhat simpler. As we get into the center, all of the leaves begin falling into the cracks of the stones, after which I’ve to begin sweeping somewhat extra aggressively to get them out. So it is an fascinating ebb and stream. The beginning could be very easy and, oh, that is very good and stress-free. After which I get to the center and it is like, okay, I have to be somewhat extra aggressive right here after which I can return to the good, stress-free half. It was fascinating. We had truly talked about how, for me, it jogged my memory of dwelling in Canada. So, in Canada, I’d do lots of shoveling of snow, and it was comparable within the sense that if you happen to do it early sufficient and the snow is gentle and fluffy, you are able to do giant shoveling motions, and as a lot as it is a extra aggressive sound, I discover it considerably calming, however when it is icy and the snow is heavy, you are doing these quick, aggressive chipping motions. And that’s not so stress-free and it may be irritating. So this was considerably harking back to that.
Dacher Keltner All proper, Matt, I’ll push on this. You recognize, it appears like elements of the train have been irritating these stacks of leaves in the course of the steps and i am simply curious at that second, you already know what your perspective was in the direction of the exercise and your frustration.
Matt Heron I believe what I used to be taking away from it’s that the entire thought of this mindfulness and, I suppose, and Shoukei mentioned interbeing, is, it is probably a talent greater than it’s merely one thing you may activate and switch off. I assume if I used to be higher with the broom. Assuming anybody who does this extra usually is rather less, uh, aggravated by the cracks than I’m.
Shoukei Matsumoto I believe cleansing is an efficient technique to go away our aim oriented mindset or mindset for effectivity. So simply take pleasure in with out pondering of how I can do that higher. Simply grow to be broom.
Matt Heron Okay.
Shoukei Matsumoto Yeah, anyway, we are able to take pleasure in.
Matt Heron Shoukei talked about that you just simply have to be the broom and don’t be concerned about it a lot, and I actually did get somewhat higher at it by the point we bought to the underside of the steps, however I believe, going ahead, it is one thing that I have to be aware of, that the entire thought of mindfulness is a talent I am going to have to work on, and I do not suppose doing any specific exercise goes to vary something essentially. It is a matter of persistently maintaining this concept in thoughts and practising this mindset, whatever the exercise. And I believe that is an enormous factor that I took away is that if I’ve a aim in thoughts so far as mindset goes, or coping with stresses, it is one thing that I have to work on little by little, and it is a talent that I am going to develop and hopefully, finally, have much more management over.
Shoukei Matsumoto So, it’s possible you’ll suppose cleansing is about perfectionism, so it’s essential clear 100%, nevertheless it’s not. I would say it is a observe to depart from perfectionism. So we can’t full cleansing. There isn’t any 100% cleanliness, proper? Proper after cleansing, the leaves begin falling. In order that’s the character.
Matt Heron I imply, whilst we’re speaking now, I’ve seen possibly three leaves fall on the steps that we simply spent nonetheless lengthy cleansing. However, I believe Shoukei is correct that it will by no means be clear and accomplished. There’ll at all times be extra to do.
Dacher Keltner That is good to listen to. In a research in South Korea, that they had these adults who had gentle melancholy and anxiousness and so they did a 15 week gardening program and Twice weekly they did gardening actions and over that point their signs of melancholy and anxiousness Improved or lessened and I am simply curious how you are feeling this observe was showcase sweeping the steps affected all of the stresses that you have reported on of you already know, worrying about issues kind of thoughts centered on the telephone if you happen to discover any modifications.
Matt Heron With the ability to go into the temple and listen to the birds chirping, be within the bushes, have the sunshine rays coming by them was very nice and created a little bit of a disconnect from all of the stresses of regular life. Being away from all of my regular stuff, actually I did really feel some rest and a few aid from all these stresses. Um, however I, I ponder a part of it although is Sweeping just isn’t sometimes a calming exercise for me if I am doing it, however I ponder if lots of that kind of enjoyment and Calmness that got here out of it was as a result of I used to be doing it with Shoukei. I ponder if I had personally accomplished it myself If it might have been extra of a aim oriented train the place I believed, oh, okay I want to wash these steps and I have to get this accomplished and I’d have been, you already know, counting down the sweeps till I used to be completed. Whereas with Shoukei, it was, it wasn’t about sweeping the steps. It was about doing the exercise and having fun with the ambiance versus the precise exercise of sweeping. And a part of it, I even surprise is that if it wanted to be Shoukei. I believe if I used to be doing it with anybody, possibly that is simply me personally, however I believe doing the exercise with another person, whether or not it was gardening or sweeping or mountaineering, can change the exercise from one thing that’s aim pushed and is about type of the aim of the exercise to time spent having fun with what you are doing. Personally, once I’m in nature and I can see the sunshine, I can really feel the wind, I can hear the birds. There’s nothing there placing stress on me. I am simply present in that house surrounded by bushes, birds, water, no matter have you ever. And I really feel extra open. I believe the largest factor I am going to remove from this entire expertise is that I’ll attempt to make extra of a aware effort to get into nature extra. You possibly can really feel extra linked with nature, you may really feel extra open and extra contemporary, and it is a good refresher from regular life and regular stresses, after which you may return into regular life once more and maybe really feel somewhat bit cleaner, if you’ll.
Dacher Keltner Effectively, Matt, thanks a lot for doing this uncommon observe with Shoukei and it has been an exquisite dialog.
Matt Heron Thanks a lot. I loved the entire expertise.
Shoukei Matsumoto Cleansing outside is a superb alternative to come back to grasp that we’re a part of the character.
Dacher Keltner Up subsequent, my dialog with Shoukei.
Dacher Keltner Welcome again to the Science of Happiness. I am Dacher Keltner. We have been speaking about practising mindfulness in nature by cleansing up somewhat open air. It is one thing that the majority of us can do wherever we’re. Possibly it is raking leaves within the yard or choosing up trash at a park. Our company for immediately’s present had the privilege of visiting a stupendous Buddhist temple on a hillside in Kyoto to brush the temple steps. We’re now joined by the Buddhist monk who guided him by that sweeping observe. My pal, Shoukei Matsumoto. Shoukei has been a monk for greater than 20 years and is the creator of the guide “A Monk’s Information to a Clear Home and Thoughts.” Shoukei, thanks for being in dialog.
Shoukei Matsumoto Hello, Dacher. Very great to see you right here. Thanks.
Dacher Keltner I believe you’ve got been among the best illustrations of one thing I’ve at all times gleaned from Buddhism, which is simply this beautiful house. the potential for mindfulness or enlightenment or consciousness simply in each side of our conduct.You educate those that cleansing and sweeping turns into a type of contemplation. How is that this potential?
Shoukei Matsumoto We are likely to suppose that to domesticate our mindfulness, we have to observe some particular particular set of meditation or some kind of observe in our time however in actuality, we are able to flip each single second in our each day life into aware observe. So to domesticate mindfulness what’s necessary is maintaining observe, practising, proper. Generally your thoughts could be occupied with points you are going through at or feelings of anger or no matter. In comparison with the meditation in silence, in stillness, cleansing observe is meditation in movement. So, at the least you want to concentrate on your bodily movement, in any other case, you can not, you already know, proceed cleansing, proper? So, if you happen to’re occupied with some emotion or thought, attempt to focus on your emotion in cleansing, in order that it reduces your attachment to the difficulty or drawback you’re going through.
Dacher Keltner We all know from lots of analysis that, you already know, once you observe meditation open air, there’s simply higher reductions in stress. A latest research from the UK, different analysis finds individuals really feel extra linked to nature, which is so necessary immediately. How would you educate us concerning the deepening of a meditative observe by doing it open air? What does it give to us?
Shoukei Matsumoto So principally, I believe that the position of Buddhism, the position of Mahayana Buddhism is cultivating your sense of feeling interbeingness on this world. So, the nice Mahayana Buddhist, the Thich Nhat Hanh, mentioned, human being is interbeing. Everyone seems to be interconnected, interdependent. Every part is said, one another. So, cleansing outside could be very, very highly effective expertise for us to keep in mind that we’re interbeing, interconnected. So we are able to really feel the wind, we are able to see the change of the season and contact the soil and the microbes within the soil. And so we’re past ourselves, proper?
Dacher Keltner Shoukei, I needed to ask you about one thing you wrote in your guide about communing with nature. And first you write that it offers us richness to our minds. And that is a previous thought, a really deep thought, you already know. In indigenous traditions and Ralph Waldo Emerson writing, we realized a few of our most necessary moral concepts in being with nature. However then you definitely go on to say that, you already know, study nature after which study your self by the lens of nature. And that basically struck me. You recognize, there’s latest analysis popping out of the UK exhibiting when college students do mindfulness practices open air in nature, they do certainly grow to be extra reflective. So I am curious what your pondering is about inspecting your self by the lens of nature.
Shoukei Matsumoto Yeah.So the cleansing backyard is my favourite cleansing. While you clear outside, you study the character, however not solely that, you grow to be nature. Proper? So, nature just isn’t one thing exterior of your self, however you’re a part of the character. And on this consumerism, we are usually obsessive about being very worthwhile, worth including existence as a producer or as a shopper, however we could possibly be neither shopper nor producer. We could possibly be decomposer. In order that’s the nice studying in cleansing observe.
Dacher Keltner It is an entire shift in identification. It is not a topic object relationship in a roundabout way. It is proper, proper. A course of view of what we do out on the planet.
Shoukei Matsumoto Proper. Proper. Proper.
Dacher Keltner This has been such a wealthy dialog, Shoukei. Thanks a lot for becoming a member of us on the science of happiness and Exhibiting our company Matt Herr on correctly sweep the temple steps.
Shoukei Matsumoto Yeah, thanks a lot.
Dacher Keltner Subsequent time on the Science of Happiness, we’re staying open air, besides as an alternative of Japanese temples, our visitor explores new locations he is by no means seen earlier than in New York Metropolis, the place he lives.
Ike Sriskandarajah On days once you discover extra, you go to new locations, you are likely to report feeling happier, and that is partially pushed by this novelty bonus that is intrinsic in individuals’s brains.
Dacher Keltner We journey by the boroughs of New York and be taught why visiting new locations with out touring far could make us happier. Thanks for becoming a member of us on the Science of Happiness. I am Dacher Keltner. A particular because of our analysis assistants and my former Science of Happiness college students, Dasha Zerboni and Celina Bilal. Our sound designer is Jenny Cataldo of Accompany Studios. Our producer is Haley Grey. Our podcast government producer is Shuka Kalantari.
