Momoe Saito 
Momoe Saito leads a well-being seminar. (©Momoe Saito)
Have you ever heard the word itadakimasu? In Japan, before every meal — whether at a fine dining restaurant or at home — people place their hands together and say this word. At first glance, it might seem like a simple pre-meal gesture, but itadakimasu carries a profound philosophy rooted in gratitude and interconnectedness.
A Simple Gesture with Deep Meaning
In acknowledging the hands that cultivated the food, the interconnected ecosystems that made the meal possible, and the life that was given, itadakimasu reflects a universal truth. Our lives are intrinsically linked to one another and our environment.
In an era where global challenges like climate change and social inequities demand collective action, Japan's deep respect for interconnectedness can guide us toward a future of greater harmony and well-being. It's a philosophy deeply rooted in one culture yet universally relevant, reminding us of the values we share across borders.
From 'Me' to 'We'
At the 2023 Inner Development Goals (IDGs) conference in Stockholm, Dr Dan Siegel delivered a moving speech titled "From Me to We," which captivated the audience.
"We are Team Human," He proclaimed. "If children are taught that each individual is separate, they will lead lives filled with separation and suffering."
In his speech, Dr Siegel urged people to expand their sense of self and embrace a collective mindset.
While these ideas were celebrated as ground-breaking, they closely reflect the essence of Japanese spirituality. For centuries, Japanese culture has been deeply rooted in the belief in being sustained by connections, living within relationships, and existing in harmony with others. This philosophy has the potential to serve as a solution to the individualism and division that pervades modern society.
A Missing Piece in Well-Being
During my short-term study at Harvard University, I noticed that mainstream discussions on well-being often lack a certain perspective.
In the West — and increasingly in the modernized East — well-being is often framed around optimizing individual performance. The focus is on metrics such as brain function, hormonal balance, and productivity. While effective for achieving personal success, this approach often feels isolating.
Japanese philosophy presents a refreshing alternative: the idea that separation is an illusion. The Japanese phrase ikasareteiru — "being kept alive by connections" — encapsulates a worldview where individuals are inseparably linked to the greater whole.
This sense of connectedness is deeply rooted in Japanese spirituality, especially Zen teachings. It's a powerful lens for addressing global challenges like mental health and environmental sustainability.
The Well-Being Leaders Forum: Bridging Wisdoms
In November 2024, I had the honor of hosting a well-being leaders' forum. It brought together 25 leading figures from G20 nations to discuss the future of well-being. They included a Harvard University professor of mental health, a South African medical doctor, economists, bestselling authors, sustainability-focused social entrepreneurs, government officials, chief well-being officers, and well-being investors.
Topics ranged from redefining well-being beyond GDP to examining its intersections with artificial intelligence, mental health, education, policy, business, and sustainability.
One of the key insights gained from the forum was that by incorporating diverse cultural perspectives, we can transcend the limitations of existing well-being frameworks.
Despite being a highly modernized society, Japan has managed to keep its philosophies and ideas alive through daily life, cultural practices, and the arts. This ability to leverage its rich heritage in modern society can serve as a practical model for building a new era of well-being.
Japan's Strengths: Spirituality Rooted in the Earth
The renowned Japanese philosopher Daisetz Suzuki, who introduced Zen to the West, described Japan's spirituality as grounded in the voice of the Earth. He wrote the following on how the earth and oneself are one and the same:
The sky is indeed worthy of reverence, for without them, life itself could not exist. All life, in its essence, reaches toward the sky. Yet, the roots must inevitably be planted in the earth. The sky is to be revered with awe, but the earth is to be approached with affection and cherished with love. The earth, above all, is a mother — a nurturing and loving earth.
In Japanese, the word for nature can be translated as 自然, which is read as shizen, but was originally pronounced as jinen. The meaning of jinen is "as it is."
However, we, as native Japanese speakers, have almost forgotten this original meaning. As the pronunciation evolved, the meaning also shifted, aligning more closely with the English interpretation of nature.
A Part of Nature
The essence of jinen — "as it is" — captures the original Japanese understanding of nature, where nature includes human beings. There is no separation, no division. Human beings are inherently a part of nature.
Yet, as we have gradually lost touch with this original meaning, even Japanese native speakers often find themselves saying, "I miss nature" or "I want to go to nature," as with practices like forest bathing.
The reason we feel this longing for nature is that we unconsciously perceive ourselves as separate from it, the sentiment of "missing nature" reveals this separation we impose upon ourselves. However, in the philosophy of jinen, humans are indivisible from nature.
Zen Eating: A Path to Connection
"Zen Eating," an eating practice I developed, exemplifies Japan's ability to integrate mindfulness into everyday life. This is not simply about healthy eating or a method of consuming food. It is a way to restore our connections — with the earth, with others, and with ourselves.
Many participants in my Zen Eating workshops share transformative experiences, such as a renewed sense of harmony and freedom from emotionally driven overeating.
For instance, a corporate manager in the United States shared how Zen Eating helped her overcome stress-induced overeating.
By redirecting her awareness to her body's sensations, she rediscovered a connection with herself, along with a renewed sense of joy and balance in her life.
It is no exaggeration to say that this marked a shift from a life of relentless striving and self-pressure to one of gratitude and acceptance, rooted in the natural cycle of life. Stories like hers highlight the universal value and relevance of Japanese wisdom.
Sustained by the Cycle of Life
In my book, "Zen Eating: A Japanese Mindfulness Practice for Well-Being & True Fulfillment" I introduce the five pillars:
- Conditioning the Mind (Totonoi): Preparing for meals with mindfulness.
- Awakening the Five Senses (Gokan): Fully engaging the senses in the eating experience.
- Listening to the Gut (Hara): Tuning into bodily needs to make intuitive food choices.
- Receiving Energy from Food: Viewing food as a source of life and expressing gratitude.
- Letting Go (Tebanashi): Releasing unhelpful habits and embracing freedom in eating.
In Zen Eating, I always emphasize reflecting on the people and ecosystems involved in bringing food to our plates. For example, consider a single grain of rice. It is a seed, nurtured over time by the soil and the sun, a culmination of nature's care. That grain, too, has ancestors — a lineage of life passed down over generations.
By eating with this awareness, we tangibly experience the interconnectedness of life and recognize that we are sustained by the larger cycle of life.
This sense of interconnectedness or inter-being is encapsulated in the simple pre-meal phrase, itadakimasu.
A Conditional 'Yes'
Can Japan become a leader in well-being? The answer is a conditional "Yes." Japan's cultural wisdom, rooted in practices like itadakimasu and philosophies of interconnectedness, holds the potential to guide humanity toward a more harmonious and resilient future.
As global values shift and new paradigms emerge, the seeds of the future often lie beyond the mainstream. Japan's philosophy of resilience, flexibility, and interconnectedness offers a vital perspective for shaping this new reality.
Next time you say itadakimasu before a meal, pause and reflect on its meaning. This small act of gratitude could be the first step toward a deeper connection with the world around you.
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Author: Momoe Saito
Momoe Saito is an author, founder of ZenEating®, well-being instructor, and researcher at Chuo University.
