Toryo Ito, the vice abbot of the oldest Zen temple in Kyoto, is transforming workplace culture by introducing meditation practices. His goal is to help workers cope with the stress and pressure of their jobs. Ito, who has also been the director of mindfulness at the Japanese skincare company Tatcha since 2021, leads workshops at Fortune 500 businesses like Meta and Sony, bringing his ancient practice to people all over the world with a modern approach.

Ito was born into a lineage of Zen monks and began sharing his practice with companies and their staff in 2012. He travels to Tokyo to teach mindfulness once a month and conducts overseas sessions up to 10 times a year.

The 30-second technique Ito shares to reduce stress involves taking a moment to breathe consciously and pay attention to the senses. Before starting work, he suggests taking 30 seconds to breathe deeply, observing the sounds and smells of the environment. By focusing on the taste of coffee or any other daily activity, mindfulness is encouraged.

This approach helps professionals find calm amidst the chaos of work, reducing stress and opening the mind for reflection.

Ito redefines strength, focusing on the ability to return to the center and the body. According to the monk, true strength lies in how one reconnects with their essence and their body in daily life. This perspective is fundamental to helping people navigate the high-demand jobs they face today.

Ito explains that many people become obsessed with decision-making, but it is crucial to recognize and develop techniques to quickly return to the body and the origin, which is essential to maintain balance.

Ito also offers strategies for stressful moments, such as meetings. He suggests creating a personal ritual, such as paying attention to each step when entering a meeting room. Upon entering the room, it is recommended to put your feet together, take the first step with your left foot, and then with your right, noting any changes in the routine.

This practice helps professionals maintain focus and reconnect with their bodies, even in high-pressure situations, transforming daily activities into moments of meditation.

The key is to turn everyday activities into moments of meditation. Ito encourages people to incorporate mindfulness into their daily lives. For example, when opening a laptop or drinking coffee, 30 seconds can be devoted to breathing and observing the surroundings.

By integrating these small meditative habits, workers can reduce stress and improve their overall well-being.