by Nichiko Niwano

Balancing Work and Rest

In one of his works, Dogen (1200--1253), the founder of the Soto Zen sect in Japan, advocates the practice of sometimes thinking of nothing at all for a while. His intent is to help Zen trainees attain the tranquil state of meditation called samadhi, or concentration, in which the mind is free of all thought. But tranquillity and psychological refreshment are important in everyone's daily life.

If the stress associated with most of our activities is allowed to build up, it can express itself as anxiety or even illness, can spoil our relations with others, and can lead to errors in our work. It is vital to eliminate stress and thus deal with anxiety and restore vitality. To this end, time spent thinking of nothing is helpful, just as sleep is for recovery from fatigue.

Although experienced meditators can empty their minds of all thought merely by sitting still, an expert on zazen (seated meditation) once pointed out to me that for beginners inactivity of this sort breeds all kinds of random thoughts and leads to insecurity. Instead of trying to think of nothing while sitting perfectly still, it is easier to empty the mind by fully absorbing oneself in some interesting activity. This was explained to me by someone who becomes thoroughly absorbed in kendo, or Japanese fencing, practice.

When we are absorbed in what we are doing, our minds enter a state of concentration in which we are lost in thought. This state is a kind of samadhi. People can attain this state by engaging in a particular activity, either a strenuous one like a sport or a physically passive one like reading. Engaging in an activity that fully absorbs us brings about the change of pace we need in daily life and is therefore sound mental hygiene. Although it is good to be absorbed in our work, engrossing activities unrelated to work are likely to be more enriching. The amount of time spent in total absorption each day can greatly alter the way we live.

Periods of rest are essential to enable us to recover from fatigue and restore the energy we need for clear thinking. Rest is necessary in our religious activities, as well. Ceaseless diligence in religious practice is praiseworthy, but our practice can become mechanical. When religious practice becomes mechanical, it loses much of its power to move us or to inspire gratitude, and that can lead to discontent.

Many people claim to be too busy to take a vacation from work, but lack of relaxation causes fatigue and robs us of vitality and the ability to think clearly. Though it is best to allow ourselves extended periods of rest for mental and physical refreshment, if this proves impossible it is good to set aside some time each day free from the demands of our work. We should determine for ourselves how to spend that time (perhaps talking with friends or pursuing a hobby) to recover from fatigue at the end of the day and to regain energy for the day to come.

People whose daily lives include some kind of activity or hobby in which they can become fully absorbed are very fortunate. Not all people are so fortunate, however. For many, there can be no respite from stress or difficulty. To maintain mental and physical health, these people should rest or relax when they feel tired. Striking a balance between activity and relaxation is most important.

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Nothing equals the refreshed feeling we get from invigorating activities like sports. When we exercise strenuously, the body's energy seems to be used as efficiently as fuel is in perfect combustion. But many people lack opportunities for such activities, eat too much, or suffer from frustrations that lead to an accumulation of stress. All these things result in what we might term imperfect combustion of the body's fuel, injure our health, and keep us from feeling mentally and physically alert.

We are often told that our bodies are adversely affected by over-reliance on modern conveniences, by synthetic fibers in our clothing, by additives in our foods, and even by the concrete apartment buildings in which more and more of us live. Instead of unthinkingly accepting the changes in our environment, we must protect our health in ways that take these factors into account. The traditional Japanese way of living in harmony with nature has much to teach us about healthful food, clothing, and housing. For instance, many traditional Japanese foods (such as the pickled plums that many Japanese eat almost daily) combine nourishment and medicinal properties.

Though good health is a major factor in happiness, it is not the only one. A person with a chronic or incurable illness or a severe handicap need not feel doomed to unhappiness. A great many members of society live each day fully and strive steadily to improve themselves as human beings despite illness or handicaps. I am always moved deeply by their stories and their efforts, which are precious examples of the essence of faith.

All these people have one thing in common: they refuse to be obsessed by illness or handicaps. They accept actuality for what it is and move forward from there. They are able to live each day in a positive, meaningful way because they have--in Buddhist terms--found liberation from actuality.

Conversely, healthy people can become so obsessed with something that they find it impossible to remain cheerful for long. This in turn harms their physical condition. Buddhism teaches that mind and body are intimately and indivisibly related. In the light of this teaching, it is obvious that we benefit from every attempt we make to be cheerful all the time.

Our attitudes have an immense influence on our physical health. People who grumble and are dissatisfied with their work are more likely to fall ill than others who go about the same tasks in a spirit of cheerful gratitude. From a religious viewpoint, falling ill always has meaning. The sick person who can examine the way of living and thinking that contributed to the illness is already on the road to recovery.

To maintain mental and physical health, it is an excellent idea to take a vacation from work, go out into fields or woods, and work up a good sweat. But since not everyone can do this, I offer two practical suggestions on ways of refreshing both mind and body.

First, walk three to five kilometers (around two to three miles) each day. When we walk, our bodies absorb several times the oxygen they would if we sat still indoors for the same length of time. Walking stimulates the brain and is good for the digestion. Philosophers and scientists have long commended walking.

Too many people rely more than they need to on private automobiles or public transportation. For instance, people who regularly travel by local buses can get more exercise if they walk a little farther and board their bus one stop beyond their regular stop or leave the bus one stop before their destination. Each time they take a bus, they should walk farther, until they find themselves walking three to five kilometers every day. Since physical and mental health are so closely related, weakness in the legs and thighs caused by inactivity and insufficient exercise can dull the mind.

Second, read your faith's scriptures aloud daily, breathing deeply and projecting your voice from your diaphragm. Daily oral scriptural reading should be combined with daily silent reading of favorite inspirational works.

By such means as these, we should all strive to improve our health so as to set a good physical and mental example for everyone we meet.

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Since good mental and physical health is not only a major factor in our happiness but also the foundation of all our activities, we should all have mental and physical examinations from time to time. Masahiro Yasuoka (1898--1983), who drafted the Japanese emperor's radio-broadcast announcement of surrender that ended World War II and was a scholar of Wang Yangming (a Chinese school of learning), wrote that thorough psychological examinations are as significant to health as thorough physical examinations. In lieu of regular consultations with specialists, Yasuoka suggested that we ask ourselves the following questions every day:

1. Am I eating the right amounts of the right kinds of foods?
2. Am I getting enough sound sleep nightly?
3. Am I getting enough exercise?
4. Do I have any bad habits that affect my mental and physical well-being?
5. Am I easily upset by the problems of daily life or can I work as usual, whatever happens?
6. How much confidence do I have in my work?
7. Do I have a rewarding inner life?
8. Do I have truly good friends?
9. Do I keep certain good books by me all the time?
10. Do I have beliefs, precepts, and a faith of my own?

Fretting over everything that happens during a busy day often causes sleeplessness. To eliminate this source of sleeplessness, first reflect on the things that worry you, separating the important problems from the unimportant ones. Then decide how to deal with the important problems, and simply forget the others.