Senbazuru
Learn the Japanese tradition
of mindfully folding paper cranes.
I have been really inspired by Michael James Wong’s book, “Senbazuru: Small steps to hope, healing and happiness.” It is a beautiful book in which Michael shares the tradition of folding paper cranes with timeless wisdom, quotes and personal stories. It is one of those books where you can just open at any page and find exactly what you need in that moment, I highly recommend it for a daily dose of mindfulness. You can find Michael at https://www.justbreatheproject.com/
Folding a paper crane is said to bring peace, hope, healing and happiness. The practice of folding a crane, if you allow it to be
- is a wonderful way to slow down
- brings mindfulness to your day
- gives you a few minutes to pause
- gives you something to do - a focus for your mind which helps quieten it
- is about the process, each small step along the way and whatever that brings (wonky cranes in my case) – the practice, as in yoga, of letting go of ego, perfection, and just being with what is unfolding
Folding 1000 cranes in one year is said to make a wish come true. Folding just one in my experience definitely brings hope, healing and happiness, through creating a little bit of time in the present moment.
I invite you to join me in mindfully folding a paper crane. Below I share step by step videos to guide you and each small step has a quote from Michael’s book. You may not go on to fold 1000 cranes, but maybe, just maybe, you will…
Part 1 - Hope - the first 4 folds
“Hope is a powerful thing, a belief that change is possible and that we are all deserving of it. It is also the first step on our path to healing the soul and discovering what truly makes us happy. Above all else, hope is the belief that things will get better, even if it may seem unlikely. With a hopeful spirit, you may find that your path unfolds differently from this moment forward.”
“And so, we must remind ourselves often, and also each other, that to slow down and be gentle in our actions is a great act of kindness in a world that is asking otherwise. Perhaps this is the bravest act of rebellion in a busy world” - Michael James Wong
“Courage is a willingness to step into the unknown, a practice of our vulnerabilities in action.” - Michael James Wong
“Slow down and inspiration will spark” - Michael James Wong
“We must cultivate a strong resolve that guides our actions and inspires our perspective, and that is the practice of meaningful intentions.” - Michael James Wong
Part 2 - Healing - folds 5-8
“At times in life, we must all heal, whether it is a broken bone or a broken heart. It is the choice to return to the present and to let go of the suffering that keeps us attached to what is behind us. But know, if you have ever experienced suffering or hardship but have not given up, then you are on a healing path. In time, all wounds recover, so take your time, be patient and focus on new habits and perspectives to help you find your way back to this moment completely”
“Without forgiveness, we are unable to experience life without negative influence from our past. Without forgiveness we can never truly be present. But once we forgive, attachments subside.”- Michael James Wong
“To be patient is the practice of embracing uncertainty with kindness and perspective. This is the gift and wisdom of time well spent.” - Michael James Wong
“Resilience is the practice of remembering why we started in the first place and keeping this in our hearts through challenges and obstacles that cross our path.”- Michael James Wong
“Support is the practice of love in action, to give it, receive it and be it, for ourselves and others.” - Michael James Wong
Part 3 - Happiness folds 9-12
“Happiness Just Is. It is not a thing to find or a destination to arrive at, it is, in fact, simply the awareness to live in the moment completely and the freedom to choose wisely with your time.
Happiness is not something to hold in your hand, it has no texture to touch, for it resides in the heart and is felt within the soul”
“There is nothing in this world that is undeserving of your gratitude. This is the gift of a kind mind and a loving heart.”- Michael James Wong
“Though we cannot control the rhythms of change, we can always choose how to respond” - Michael James Wong
“We have become masterful at coping with the quantity of life, and feel that if we are not doing more, we are living less. But this is not the way; a fulfilled life is defined by quality, not quanitity. We must reduce the temptations of a busy world and move away from the expectations of ego. Simplicity is an evolution we find in time, it is the practice of removing unneeded distrations and recognising the gift of less” - Michael James Wong
“Life is best lived without expectation. Live simply, stay present and choose only the things that make your truly happy, right now, in this moment.” - Michael James Wong
So how did you get on?
I am sure your crane will have a hopeful, healing and happy personality created by your time and gentle effort.
If you enjoyed folding a crane, you might like my 5 minute breathing challenge for a little more mindfulness in your day…
In 5 minutes a day over 5 days, you will learn 5 simple breathing techniques that you can use anytime, anywhere, to create some space, re-set your nervous system and feel ready for the rest of your day.
Learning these few simple breathing techniques will help you to bring more awareness into your body to help release tensions, enable you to take an intentional pause, help to work with your busy mind rather than fight against it, and be more in the present moment.
In this breathing challenge the techniques I share can be built into your day to day life to suit you. At the start or end of the day, between tasks, ad hoc, or at a time you choose to set aside as part of your schedule, it’s up to you. Each day you will receive a 5 minute video where I guide you in a different technique. At the end of the 5 days you can pick your favourites to use regularly to bring a little bit of calm into your day.
All you need is just 5 minutes to sit or lie down, listen to my guidance, follow along and then continue on with your day, hopefully feeling a little brighter.
Sign up here: https://mailchi.mp/baec023c7bba/5-minute-breathing-challenge
