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CONTENTS
PROLOGUE
 I

IKIGAI
The Characters Behind Ikigai

生き甲斐 生き
甲斐 甲斐
甲
斐
• • •
 II

ANTIAGING SECRETS
Aging’s Escape Velocity and the Rabbit
 III

FROM LOGOTHERAPY TO IKIGAI

Something to Live For
Ten Differences Between Psychoanalysis and Logotherapy
“I Feel Empty Inside”
The basic principles of Morita therapy
The four phases of Morita therapy
 IV

FIND FLOW IN EVERYTHING YOU DO

The Seven Conditions for Achieving Flow
Flow in Japan: Takumis, engineers, geniuses, and otakus
The Archer’s Secret
 V

MASTERS OF LONGEVITY
“Eat and sleep, and you’ll live a long time. You have to learn to
relax.”
“I’ve never eaten meat in my life.”

“Everything’s fine.”
“If you keep your mind and body busy, you’ll be around a long
time.”

“I just haven’t died yet.”

Never Stop Learning
Longevity in Japan
 VI

LESSONS FROM JAPAN’S CENTENARIANS

The Bunagaya Spirits of the Yanbaru Jungle
Mabui
 A Declaration from the Town Where People Live Longest

1. Don’t worry

2. Cultivate good habits

2. Cultivate good habits

3. Nurture your friendships every day

4. Live an unhurried life

5. Be optimistic

Keys to the Ogimi Lifestyle

 VII

THE IKIGAI DIET

Source: World Health Organization, 1966; Japanese Ministry of Health, Labor and Welfare, 2004; U.S.
Department of Health and Human Services/CDC, 2005
The Antioxidant Canon, for Westerners
 VIII

GENTLE MOVEMENTS, LONGER LIFE

As Easy as Getting out of Your Chair
Styles of yoga
Styles of tai chi

The ten basic principles of tai chi

Imitating clouds
Benefits of qigong
Methods for practicing qigong

The five elements of qigong

 IX

RESILIENCE AND WABI-SABI

七転び八起き
Step 1: Create redundancies
Step 1: Create redundancies

Step 2: Bet conservatively in certain areas and take many small

risks in others
Step 3: Get rid of the things that make you fragile
EPILOGUE

いまここにしかないわたし
のいのちあなたのいのち

いまここ

しあわせはいつも自分の心がきめる
そのままでいいがな
NOTES
SUGGESTIONS FOR FURTHER READING
ABOUT THE AUTHORS