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Category: Ideas

6 Qualities to Develop In Creating a Better Version Of Yourself

The fact that you are reading this proves that you are not only curious but you are taking charge in improving your current state. We can let nature mold us and wait until our environment pushes us to drive progress forward but some of us are ready to take the steps even before it is needed.

Maybe it is you, the curious one, the one who wants to design his or her own life despite the situation you are in. You maybe doing ok and surviving but there is more to life if you seek and get a little curious and courageous. Sharpen these values and observe yourself progress in ways you never imagined.

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

– Abraham Lincoln

1. Optimism

People who accomplish worthwhile goals are optimistic. Make time to cultivate an optimistic attitude on life. There is always two sides of the story. How you approach everything that happens to you is a skill that can be turned into a habit. Kill the ANT (Automatic Negative Thoughts) before they send you down on a spiral. An optimistic attitude will bring more opportunities to you. There is always a positive side to everything. Instead of complaining “Why is this happening to me?” Turn it around to “How is this the best thing that ever happened?” or “What is this situation teaching me”. Give everyone and everything a space where in you can shift the negative to neutral to positive. 3 long deep breaths are one of the good tools to create space to respond with more optimistic choice.

“You are never too old to set another goal or to dream a new dream.”

– C S Lewis

2. Adaptability

Everything is in constant motion and change. We suffer when we resist this natural law. The mind loves to stick to what it knows and is afraid of what it doesn’t know. Accept that everything will change, it will or it won’t, it may or may not. Most people are afraid of loss, not necessarily a physical loss but it can be a loss of rhythm, relationship, authority, etc. Being adaptable will help you become more stable along these unpredictable changes. Stretch your psychological flexibility. Think of who you were 5 years ago and compare it to who you are today? In what ways did you adapt? Adaptation breeds resilience and if you intentionally develop your adaptation capabilities, you will open up and will be able to connect yourself to new exciting experiences.

“The wise adapt themselves to circumstances, as water moulds itself to the pitcher.” 

– Chinese Proverb

3. Passion

Make time to know what you are passionate about. Find it through engagement, most things that you think is your passion might not be after a couple of days of doing it. Know beyond the surface, try the law of 100. Doing it a hundred times and ask again if you are still in love with it. Passion can also be the way you look at life, an endless discovery and trial and error. Most importantly it is not what you do but why and how you do it. Try where your curiosity is at, engage in it and stay flexible on where your muse takes you.

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

– Harriett Tubman

4. Self – Confidence

Having purpose and passion as your foundation. Following frameworks for disciplined practice. You are going to develop confidence. Dan Sullivan’s 4 C’s is a good framework. Commitment, Courage, Capability then Confidence. To achieve the power of self confidence, start with intrinsic motivation. What motivates you? What do you stand for? Who are you? What needs to happen today for you to become fully you?

“If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced.”

–Vincent Van Gogh

5. Self Discipline

Learn to be self disciplined by being clear with your goals. When you got what you desire on paper, identify steps you need to take to be able to be that type of person. Self discipline is being a pro, putting your goal in the highest regard. Doing what needs to be done is more important than your feeling about it. Action precedes inspiration. When you are self disciplined, you don’t wait till you feel like it, you do it regardless. Try an experiment where in you do something within a certain timeframe say (walking for 20 minutes daily) for 66 days logging in your progress. You’d be surprised by its compounding effect. There is a version of yourself you haven’t met yet.

“Happiness is dependent on self-discipline. We are the biggest obstacles to our own happiness. It is much easier to do battle with society and with others than to fight our own nature.”

– Dennis Prager

6. Courage

If you want something to happen that has never been, you must be willing to do things you have never done. Summon up the courage to try that thing you’ve been wanting to do. Courage is the ability to try and pursue knowing that failing is a possibility. Fail fast, learn quick, don’t take anything personally and keep on going with a growth mindset. Do it afraid if you will, feeling the fear but doing it anyway will develop courage in you. So cut the overthinking and just go.

“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.”

– Aristotle

Conclusion

Pay attention on how you are developing these qualities. Know that it is in your power to improve and change the way things are for the better. These are values you can cultivate for free, all you need is a little intention and consistency. From time to time ask yourself; how am I being optimistic, adaptive, passionate, confident, disciplined and courageous right now?

6 Mental Practices That Will Fundamentally Change the Way You Look Your Life

Much of our Peace and happiness comes not from outside of us but how we see and perceive a certain thing. The same is true for its counterpart, much of our pain and suffering is not outside of us but it is self inflicted. Know how to operate in harmony with the nature of your mind and new worlds of wonderful and beautiful things shall enter your world.

Are you bothered and irritated most of the time? Do you find yourself listening to your negative voices that talk non stop? The first important thing is to realize that you want this to change. Solutions need not be expensive and should come from outside of you like medication and therapy. You have the power to fix your mental health from the inside. Here are 6 key principles and how to integrate them into your day to day to further improve your mental well-being.

1. Become The Observer

learning this skill greatly increases your overall well-being. Seeing yourself as the awareness of your thoughts and behavior puts you in a position to control how you are going to respond with wider understanding and compassion.

To become the observer, take a deep breath and look at everything from a birds eye view. See yourself as a person undergoing a moment of experience right now. It may be eventful or non eventful. Pay attention to the things going on with or without your preferences. Like cars passing by, clouds appearing and disappearing, you can even see and feel the whole world happening without your participation.

Knowing this you relieve yourself of anxiety and realize that much of the things bothering you are really of no importance. All are just opinions of the mind and you can rise up and be bigger than its chatter.

“Nothing has such power to broaden the mind as the ability to investigate systematically and truly all that comes under thy observation in life.”

– Marcus Aurelius

2. Be Open To Accept

Accepting things that you cannot change and changing things that you can. I’m pretty sure we heard this one. Not accepting a situation or an idea creates resistance in your over all well-being. There are billions of people on earth with varying ideas and preferences, accepting the truth that we are all different opens us up for creative collaboration rather than the zero sum game of competition.

Get passed your initial reaction of dismissing an idea presented to you. Things come to your domain of familiarity for a reason. Take a moment to look at things and first observe how it feels, then accept it as it is. Nobody can force you to act on things against your will but it is vital to accept and respect the diverse sentiments of others.

Remember, your initial reaction mostly comes from the ego’s perspective of self preservation. Preserving something it holds of value, maybe its preferences, its comfort, its programming. They might be true to some extent but make time to inquire is this Universally an absolute truth from all angles?

Look to nature, as the mountain accepts the storm. Be like this. Widen your capability to accept. That is what we are here for, to grow in ways on how we perceive the beauty of everything and each and every moment.

Next time when you find yourself stuck in traffic, take a deep breath and have no feeling about it. Just do traffic with no opinions added. Just acceptance.

“Serenity comes when you trade expectations for acceptance.”

– Gautama Buddha

3. Declutter The Mind

Much like your closet and your desk, the mind tends to get cluttered. But instead of material things, it is often times overloaded with memories, concepts, programming, opinions and random thoughts. Anxious and confused state of being is just simply a lack of organization. The nature of the mind to paint pictures of doubt and threat is actually to our benefit, it lead us to think and evolve to what we are today. But not knowing how to use the mind will bring detriment instead of benefit. Evolution brought us here and it doesn’t end there, we still need to know how to operate in harmony with the brilliance of the mind. It is a double edged sword, like fire or technology, it can either make or break you.

“Your brain is a weights only three pounds but it processes 70,000 thoughts each day using 100 billion neurons that connect at more than 500 trillion points through synapses that travel 300 miles/hour.”

– Healthybrains.org

Can you wrap your head around these numbers? It is truly astounding. So now that we know how powerful our brains are, it is time to know how to use it. Your brain doesn’t stop thinking because it is its nature but you aren’t required to act on each and every one of them. Mind only gets cluttered when you believe each and every thought it comes across with. Declutter the mind by mindful breathing, noticing the thoughts and letting them pass by. One of my favorite phrases is “Be Engaged, Not Entangled”.

4. Cultivate Compassion

Most people are contaminated by negativity and this is not due to their destiny or the cards they were dealt with. It’s just they do not know yet that things could be different. Being judge mental and critical of self and others will raise up your stress levels and will do damage on your well being and relationships. Self compassion is a powerful coping mechanism that will change the way you see the world. Start by being compassionate with yourself. It all starts within you. I like to use Louise Haye’s meditation of imagining yourself and others as babies. This will immediately bring forth compassion because the nurturing nature of yourself will activate making you want to tend and take care of life. That no one is doing you wrong, a baby couldn’t do wrong, you are here to take care of the children in everyone you encounter. So give that a try.

Imagine the unconditional love of God for people, imagine the unconditional love of parent to child. It doesn’t reprimand nor judge. It is just there for you. This type of unconditional love is called Agape. You are able to access this Love within and only when it overflows then you share it with others.

Loving yourself First will diminish cumulative stress, foster better relationships, stand composed during tense situations. Cultivate this unconditional love for self and others and discover a version of your self that is calmer and stronger.

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion,”

– The Dalai Lama 14

5. Enumerate Your Blessings

Let’s go deeper than counting your blessings. Enumerate and write them down. Write 3 things you are grateful for right now. Think of the things you have now and didn’t you just years ago only have them as desires? Celebrate your wins no matter how small. Being in the state of Gratitude opens you up for more blessings. It shifts your attention from what you don’t have to things that you have now and will have. Gratitude unshackles you from toxic spiraling negative thoughts. So take a break pursuing things you don’t have yet and focus and praise the things you have now.

“Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are most in need of what gratitude can give you: perspective. Gratitude can transform any situation. It alters your vibration, moving you from negative energy to positive. It’s the quickest, easiest most powerful way to effect change in your life — this I know for sure.”

– Oprah Winfrey

6. Increase Your Aq (Adversity Quotient)

Your Adversity Quotient is your ability to overcome and endure obstacles to turn them into opportunities. If you choose to broaden your Aq, you will be more adaptable in stressful situations. Have an approach mindset instead of avoid, be proactive rather than reactive. The more hard things you can handle, the easier it gets in the future. Facing the truth, being accountable and responsible for the nearest task at hand for the greater good will help you increasing your Adversity Quotient. Remember, everything has a solution and can be progressed and fixed. Are you gonna give up or warrior up? The up is up to you. Face some challenges, voluntarily lift something heavy and you’ll be resilient and won’t be stressed easily.

“All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me. You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.”

– Walt Disney

Conclusion

These 6 insights are of no use until practiced. Start with one and keep it on in your mind all throughout the day and know when to apply them. Knowledge is only power when applied. May you look at things with more compassion, gratitude, curiosity gaining resilience along the way.

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What is Better than Happiness? 19 ways to transform your day

Happy comes from the root word Hap which means chance or good fortune. Its first meaning was recorded in 14c which means “luck” except for the Welsh which means “wise”.

Being lucky and being wise are quite different.
Don’t we rather be “wise” and take charge of our own luck? Naval Ravikant’s 4 types of luck is worth looking into.

You create your own luck by putting yourself in a position where luck can find you.

In his podcast Naval discusses four kinds of luck.

  • 1-Blind Luck – This is pure dumb luck, fortune, or fate. Where were you born? Who are your parents? Stuff you have zero control over.
  • 2-Luck from Hustling – Luck that comes from hard work and persistence. Opportunities are created through sheer energy and activity. Things get “stirred up” from the high amount of activity. The more activity you generate, the more opportunities that arise.
  • 3-Luck From Preparation – Luck that comes from being prepared to act on an opportunity. Having the ability to spot an opportunity. Other people do not notice, but you are skilled and attuned to spotting an opportunity. You are sensitive to luck.
  • 4-Luck From Your Unique Character – Luck that is generated because you have built a unique mindset or brand. Opportunities arise because you are one of the most qualified people to assist. Somebody else spots an opportunity and turns to you to assist because you are uniquely qualified. Someone else’s blind luck becomes your opportunity.

Source: https://www.michaeldmcgill.com/2021/04/24/how-to-create-your-own-luck/

There is also Joy which is defined to be the source of pleasure and happiness. Joy being an inner feeling rather than an outward expression which is happiness. We can simplify this concept with the oldest aphorism “As within so without” The duty here is to cultivate inward unconditional Joy and its outward expression will flow out effortlessly as happiness.

Let’s dive into these insights.

1. Learn Something New

Make a daily habit of learning something new. Learning fires up new neural connections in your brain. Keeping your brain healthy, opening up doors to other ventures and increases your value. So entertain your curiosity, it might lead to new wonderful places. Question the normal, open yourself up to new combinations of interests to get to know yourself even deeper. You can always let go if it doesn’t resonate. But always keep on trying new things, there is a lot out there, from cuisines to musical instruments to language to arts and crafts. Get comfortable with something new and get ready for better worlds. Remember that you contain multitudes.

2. Let go

Unload the things that don’t serve you. Imagine letting go of a heavy backpack. Letting go is acceptance of things you cannot change. Much of our suffering comes from voluntary forcing to carry things that don’t need carrying. So lighten up by surrendering some of the load to a higher power.

“Some of us think holding on makes us strong, but sometimes it is letting go.”

– Herman Hesse

3. Pay Attention to Little Things

Doing small things in a great way is an opportunity open to everyone in the present moment. Small acts have big impact, tidying up sets you up for success. Trimming your nails is a simple act of renewal. The little things are the big things. What little thing are you going to engage in with a big heart?

“Start where you are. Use what you have. Do what you can.”

– Arthur Ashe

4. Author Your Future

Take a moment to imagine what is possible for you within the next 6 months. What opportunities are you willing to take up on. Write down a strategic plan with specific actions. Set some SMART goals. Specific, Measurable, Attainable, Relevant and Time Bound. Designing your future will provide confidence that you are in charge of your life and joy will inevitably be found.

“I am the master of my fate, I am the captain of my soul”

– William Ernest Henley

5. Go To The Edge

The version of yourself that you are destined to be is on the other side of your comfort zone. Find the edge of your comfort, ask why you have set those boundaries and discover new worlds. On the edge you will feel truly alive, exhilarated and renewed. A constant rebuilding and polishing, a persistent joyful rebirth moment to moment. So meet that edge with gentle courage. Now isn’t that a joyful thing?

“The cave you fear to enter holds the treasure you seek”

– Joseph Campbell

6. Find Freedom

Too often we get too comfortable in limitations of our own making. Joy can be found in your freedom to discover yourself, your journey and your mission. Know your values, hold them close as you venture new worlds. Joy can be found in freedom.

“FREEDOM IS THE OPEN WINDOW THROUGH WHICH POURS THE SUNLIGHT OF THE HUMAN SPIRIT AND
HUMAN DIGNITY”

– Herbert Hoover

7. Live in the Moment

This is the heart of mindfulness. Bring yourself here. Listen to your breath. Scan sensations in the body. For each hour, spend 5 minutes to just be here. Nothing to change, nothing to do, just being. We are human beings after all, not human doings. You are here, just this. Just sitting. Practice this and notice the joy that is already in you. It has always been there we just need to intentionally live in the moment.

“Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are.”

– Jon Kabat Zinn

8. Expand Your Awareness

Allow yourself to drop the story of “Me”, “mine” and “myself”. Your True self is beyond your persona and identity. When you let go of the story of “I need this to be such & such for happiness to happen”, You open up yourself to a majestic plane of consciousness where all is correct and dancing beautifully. Nature is one best tool for expanding the awareness. Try npr’s joy generator.

“We only know a tiny proportion about the complexity of the natural world. Wherever you look, there are still things we don’t know about and don’t understand. There are always new things to find out if you go looking for them.”

– David Attenborough

9. Envision The Best Outcome

Live in the positive expectancy of the best. Stay calm when things don’t go your way. Be not attached to the fruits of your labor. Just be consistent in acting as if the best has already happened. This is being pro active in creating inner joy first. There is also a concept called law of inverse transformation that I have learned from my favorite metaphysician Joseph Murphy.

“If a physical fact can produce a psychological state, a psychological state can produce a physical fact.”

– Joseph Murphy

10. Plan a Trip

It doesn’t need to be Paris or Tokyo. Just a change in environment to spice up your day to day. Take a long drive somewhere unusual. Maybe along the coastline or up in the mountains. Planning a trip creates something to look forward to. It is also a practice of designing your life. Plan ahead and be flexible to change. New places will bring forth dopamine and you will expand your domain of familiarity. Have a journal on hand because you might receive your aha moment as you cruise.

“Each day holds a surprise. But only if we expect it can we see, hear, or feel it when it comes to us. Let’s not be afraid to receive each day’s surprise, whether it comes to us as sorrow or as joy It will open a new place in our hearts, a place where we can welcome new friends and celebrate more fully our shared humanity.”

– Henri Nouwen

11. Accentuate what is Working

What has been working in your life? Too often we ruminate on the things that don’t work or what’s lacking. Take a deep breath and find Joy in what is working. See the fullness instead of the emptiness. What have been your strengths? Maybe they were the values you’ve been carrying all along, resilience, forbearance, endurance, adaptability. Focus on what works and be glad that it does. What joy to know this.

“Seeing everything just the way it is – that is the way to be within. If you see something other than what is there, it means you are contaminating the world with your opinions and prejudices.”

– Sadhguru

12. There is Joy in Humility

The difference between an intelligent person and a foolish person is that the intelligent one knows that he is foolish. Know that you do not know a thing. What our conscious mind thinks it knows is minuscule compared to how truly things are. Do you know how water works? How your consciousness work? Fire? Rocks? The Octopus? Walking this life with humility and reverence opens us up to joyful wonder. Like a child easily pleased.

“The key to knowing joy is being easily pleased.”

– Mark Nepo

13. Hit the Pause Button

Literally stop everything and just be. Notice the beauty that surrounds you. Recognize the life you have created so far. In practicing this habit of pausing, you are training your subconscious mind to intentionally find joy in little things that are already around and within you.

“He who can no longer pause to wonder and stand rapt in awe, is as good as dead; his eyes are closed.”

– Albert Einstein

14. Befriend the Mind

Too often we let our thinking rob us of our joy. Befriending the mind is setting healthy boundaries between your awareness and the minds chatter. Know that you are not your thoughts and you can let the mind wander to different places and viewpoints without losing your centeredness. When something unloveable arises from the mind, you are a friend who understands the nature of the mind. You say “thank you mind for these thoughts but I choose to stay here in my center, my peace, in this space lies your joy.

“Mindfulness is a way of befriending ourselves and our experience.“

– Jon Kabat Zinn

15. Maintain Balance

When everything is in balance, all is well and at ease. Stop the endless cycling of the mind. It is a predicting machine. It predicts the future and lives in the familiar past. Find joy in what is. Everything is neither good nor bad but our judgment makes it so. Maintain a balanced diet, exercise, human connection and creativity. Balance of the mind and heart; joy will ensue.

“Wisdom says we are nothing. Love says we are everything. Between these two our life flows”.

– Jack Kornfield

16. Be Solution Oriented & Trusting

Be the change you want to see, be part of the solution rather than the problem. Approach life and its complexities with courage and knowingness that all works out for the best. There is a solution to every problem and most of the time it is very simple and will get solved by leaving things be. Trust in the Dao. Try your best at helping the situation but know how to surrender to higher power as well. Knowing that you are not responsible for fixing everything is a joyful relief.

“There is a spiritual solution to every problem”

Dr. Wayne Dyer

17. Find Joy Being Alone

Whenever you are alone the easier it gets to connect to your higher self. To rejoice in all the life that is around you. This is the time where you can really just be yourself and observe what it’s like. Getting to know yourself without other people’s expectations. So find your favorite self care modality and feel free to indulge.

“Loneliness is the poverty of self; solitude is the richness of self.”

– May Sarton

18. Rejoice in the Success of Others

There is no limit to the pie. Other people’s success doesn’t mean shortage in yours. Play the game of collaboration instead of competition. Nobody needs to be beneath anybody. Status is a zero sum game, but wealth creation is a positive sum game according to Naval Ravikant. More information here. So celebrate other people’s success and think of how you can progress that success through your creative thinking.

See others as you see yourself. Salute the divinity of others as in yourself. Their success is your success. You are a player in this one big team of humanity.

“An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.”

– Martin Luther King Jr.

19. Experience the Sunrise

Not even the finest artist nor the most distinguished poet can paint and describe the beauty of a sunrise. A symbol of renewal, the dawning of consciousness, the beginning of life itself. Make an appointment to see the sunrise by yourself or with a loved one. It is the grandest of all art exhibits. It is free, it happens daily. All we gotta do is show up and tap into its indescribable joy.

“If you are in a beautiful place where you can enjoy sunrise and sunset, then you are living like a lord.”

– Nathan Philips

Conclusion

There are many ways in which we can cultivate inner joy. Knowing them is only the tip of the iceberg. Putting them to practice is where the fun really is. Play the game of Joy in your daily life and observe how things around you change for the better.

Good Morning; How to Wake Up Ready For A Successful Day

“The early morning has gold in its mouth.”

Benjamin Franklin

Each day we are given an opportunity to start a new day. A new day means a new space where we can create something new. Lead us closer to who we aspire to become and achieve worthwhile goals.

A new day is a chance to renew, revitalize and act on our highest purpose. To make the most out of the gift of life. To harness the capabilities of your mind. The only freedom we have is the way we think which leads to how we feel and act moment to moment. Let’s take a look at some insights that will make each day optimized to its full.

1. Prepare the night before

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”

– Ralph Waldo Emerson

Your morning routine starts the night before. Decide what time you shall rise. Keep your phone away from your bed so when the alarm goes off you will be obliged to stand turn the alarm off. If heading out on a walk prepare the shoes right by the door. It is called lessening the friction of the habits you want to form.

2. Eliminate Decision Fatigue

Each evening before going to bed do a quick assessment of where you are in your life. Identify your long term goals and short term goals. Decide on how you are going to spend the precious moments of your morning. Be specific on what actions you are going to take say between 5:00am – 7:00am. These 2 hours utilized with accuracy and consistency will bring you exponential growth. Much time and energy is wasted on decision making with questions like how I’m I going to achieve my goal? Rather, decide the night before and all you need to think about is execution in the morning. Deep intense focused work with your mind uncluttered is a sure fire way to go about what ever you are planning to achieve.

3. Quality Sleep

Quality of sleep doesn’t necessarily mean many hours of sleep. It means you sleep in peace knowing exactly what you are going to do as soon as you wake up. Avoid watching the news, other media and thinking of your problems. Clear the mind before going to bed by asking your subconscious mind to answer all of your questions as you sleep. The thoughts you think right before going to bed is what your subconscious will accept as truth.

“one should never go to sleep without requesting something to the subconscious mind.”

– Thomas Edison

4. 2 Minute Breathing

This can be planned the night before. Upon waking up, sit with your spine erect and just breathe for two minutes. This establishes a good relationship between your awareness and your mind. You will notice the minds non stop chattering and in this two minutes, establish your distance from the mind and carry that space all throughout the day.

“When life is foggy, path is unclear and mind is dull, remember your breath. It has the power to give you the peace. It has the power to resolve the unsolved equations of life.”

– Amit Ray

5. Hydrate & Change Environment

“If there is Magic on this planet, it is contained in water.”

– Lorn Eiseley

Your body uses up a lot of water while you sleep so hydrate immediately or after your moment of silence. Changing your environment like walking outside immediately gets you out of your head and into the body. Tuning yourself to the earth and provides clarity on your next moves.

“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.”

Mark Caine

Remember the last time you went to somewhere new? Your brain was induced with dopamine and you were excited like a child. Changing environment will give you freshness when you get back to deep focused work. So including a little walk to your morning routine will be beneficial.

6. Start with a Smile

The first couple of moments after you wake will set the tone of your whole day. Be intentional in smiling. Smiling provides relaxation and relieves tension. Don’t wait for something extraordinary to happen before you smile. Just start your day with positive expectancy, hope for the best, gently navigating your way as best as you can. Smile first, then the universe will provide more of what to smile about.

“A smile is happiness you’ll find right under your nose.” 

7. Cultivate Gratitude

This can be done anytime of day. Close your eyes and think of three things you are grateful for. Gratitude celebrates what we already have and sets our minds to receive more. If we are thankful and tuned in to humility we tap into a power greater than us. So if you got your needs met, get happy now and don’t worry about the things you don’t have.

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”

– Oprah

Try having a little notebook and make it your gratitude journal. Write on it whenever you feel grateful. It’s nice to look at it from time to time to remind us of the fullness of life.

“The more grateful I am, the more beauty I see.”

8. Tidy up

“Only by taking care of your immediate environment can you then move onto bigger challenges.”

– Jordan Peterson

Tidy up as you go. Cleaning and organizing your surroundings will get you more inspired and clear on what you set out to do. Clearing a small part of your room let’s say your desk has a tremendous impact on your overall mood and happiness. So as you go about your day, make it a habit of leaving things better than you find them.

9. Play Relaxing Music

You know that feeling when you enter a nice spa? There are certain tones and vibrations that shifts your mood instantaneously. Look into Solfeggio tones.

“Music brings a warm glow to my vision, thawing mind and muscle from their endless wintering.”

Haruki Murakami

10. Minimize your to do

Narrow down your activities to the bare essentials. Pick 3 things that must be done within the day. Narrowing it down to three increases the likelihood of it getting finished. The trick here is choosing what 3 key actions to dedicate your time on that helps your higher purpose. Maybe writing an article? Practicing an instrument? A exercise regimen? Set some bright lines and make it non negotiable. Put Important tasks first before the urgent.

  • Important activities have an outcome that leads to us achieving our goals, whether these are professional or personal.
  • Urgent activities demand immediate attention, and are usually associated with achieving someone else’s goals. They are often the ones we concentrate on and they demand attention because the consequences of not dealing with them are immediate.

Make it a point to prioritize the important before being too busy with urgent.

Hope these tips help you in achieving your perfect mornings!

Best Mindfulness Practices To Maintain Balance Daily

Mindfulness is a great practice to learn. It is the act of paying attention on purpose with no judgment. I have been fascinated with this modality for years now and here are some concepts that have greatly increased my peace, creativity and understanding.

Pick one thing that resonates and put it to practice. Reading and knowing is not enough, doing does the trick. So let’s get to it.

1. Have a set time for meditation.

Don’t get intimidated by the concept of meditation. Just like most things, it is really simple once you do it. Start small and easy, pick a time let’s say every 8:00am; sit with the spine erect and just breathe for 5 minutes. Observing the breath as it enters and exits the body. Notice sounds, feel the sensations of the hands, mind will wander but your awareness will bring it back to the breath.

Start with 5 minutes and increase that time in increments, like a muscle, your brain will develop and learn.

Track your improvements in the coming days.

“What you measure and record grows exponentially”

– Dr. Benjamin Hardy

“Wherever you are, be there totally.” – Eckhart Tolle

2. Watch Your Inner Speech

Become more aware of the quality of your presence. Kill the ANT as they say (automatic negative self talk). Negative self talk has been the default for the most of us but it doesn’t have to stay that way. Our subconscious might have been programmed when we were younger but with mindfulness we can easily discern what is good and what is bad, chucking the bad in the F$&* it bucket.

Become a selective sifter, only choosing what’s good and blessed.

Guard your inner speech, your self talk is limited to only what it experienced and therefore protective of its correctness. Listen to the deeper part of you, the Self, the Dao, your inner wisdom. Inner wisdom don’t chatter, it comes in whispers of acceptance, love and compassion. With deliberate practice, you will have a better relationship with the mind and inner voice.

3. Switch “I got to, to I get to”

If we approach our obligations and responsibilities with gratitude rather than complaining. You will have avoided lots of secondary suffering. The mind tends to inflate and exaggerate what really is and this habit of the mind causes the task at hand to be harder. But with a slight shift in perception like “I’m thankful that I’m bestowed this task of such and such that will help me in my growth” instead of “Oh geez, why do I have to do such and such I’d rather do this and that”.

“Wrapped in our nearest duty is the key
Which shall unlock for us the Heavenly Gate:
Unveiled, the Heavenly Vision he shall see,
Who cometh not too early nor too late.”
– GOETHE

So muster up the courage to wash the dishes and clean your room with no war in the heart.

4. See With Fresh Eyes

We tend to get overstimulated with our phones leaving desensitized. Use the tools but don’t let it use you. Taking things for granted, running on autopilot and constantly craving for low quality dopamine will leave you imbalanced and internally yearning for something real. Disconnect, practice silence and observe how you will see things anew. Maybe discover and rekindle those parts of you that were dormant until now that you looked at them with fresh new eyes.

5. Connect With People

We have learned how human connection is vital to our wellbeing. It increases Oxytocin in the body which is responsible for the dial action of blood vessels and lowering blood pressure. Make a habit of juggling your loved ones, hi fiving co leagues and maybe smiling and talking to your barista.

We all are so deeply interconnected; we have no option but to love all. Be kind and do good for any one and that will be reflected. The ripples of the kind heart are the highest blessings of the Universe.

– Amit Ray

6. Don’t Jump To Conclusions

Your mind is a time traveler and a constant predictor. It predicts what is going to happen next, it is a super creative imaginator, it imagines and conjures up mental pictures that aren’t real. It is a great gift to have this capability but we must know how to use it. Rather than training the mind you train your reactions to the mind’s nature to predict scenarios. Make it a habit to pause and let the moment just be what it is. Jumping to conclusions blocks new pathways for you to grow. Remember, you conclude and assume only from your past programming. Let go of the past and make way for the new.

In the space of a mindful pause, crucial information might rise up that will direct us in a more balanced direction. So take into account new information, cultivate a supportive growth mindset.

7. Smile Throughout The Body

It requires more muscles for us to frown rather than smile but some of us are more used to. Smile relaxes the face, brings forth relaxation all over the body and raises up the vibe of yourself and others. Practice intentional smiling, make it your default mode of being.

A genuine smile distributes the cosmic current, Prana to every body cell.The happy man is less subject to disease, for happiness actually attracts into the body a greater supply of the Universal life energy.

– Paramahansa Yogananda

Hope these simple steps help you in creating a more mindful day. May you be open to new things, ready for happy surprises carrying a bright smile along the way.

Thanks for being here! Namaste. 🙏

Some links to look into ❤️❤️‍🔥🙏😊

Meditation with healing sound: Click here

Featured recipe: Chickpea Curry

Featured Song: Come Along With Me

7 Benefits of Stress You Need to Know

 The term “stress” was coined by Hans Selye in 1936, and his definition is “the non-specific response of the body to any demand for change”. “Stress” is also defined as literally a function of every adaptation to change. Since its rise in popularity in the 50’s, it has been perceived negatively as something to avoid and totally prevent. But let us pause and take a look at this word with a new pair of lens. This article was inspired by Kelly Mc Gonigal. Let’s get to it!

1. Improves Cognitive Function

 You are stressed out when you are about to encounter an event wherein something important to you is at stake, your brain fires up new neural connections, your heart pumps more blood to the brain, your options get clearer, you become a version of yourself who is capable of overcoming this unavoidable event. When faced with a stressful situation, your values get exposed, you untap hidden cognitive functions of the brain, you enter a state called “Pause and Plan” and you immediately get creative on ways of solving the problem. This biological instinct called “Pause & Plan” decelerates your heart rate, increases focus, and helps you remember your goals and values. So moderate amounts of stress gets your cognitive function in tip top shape.

2. Boosts your Immune System

Moderate stress stimulates the production of a chemical called interleukins and provides the immune system a quick boost to protect against illnesses.

3. You Become Resilient

Exposing yourself to moderate stress stretches out your capability to adapt. And adapting to new and always changing things is a very good skill to acquire. Upon resolving a stressful situation, you have then become a newer version of yourself. Your domain of familiarity expanded and now open to more worlds that offer more opportunities and ready to venture new worlds.

4. Increases Focus and Learning

In the pursuit of your goals, you will be facing stressful situations, uncertain things, different personalities and inevitable chaos. This will call you to become more focused and be quick on your feet on learning what works and what is needed to be let go. So if there is a stressful thing you need to do, just muster up the courage to face it, get focused and learn as soon as possible. So make a commitment to daily rise up to moderate stresses and soon enough you’ll increase yourself beyond that stress if you deliberately face it. Use stress to your advantage to get more focused and be a better learner.

5. Oxytocin is increased

When stress becomes overwhelming, we are left with no choice but to reach out for support. Friends, family and social contact enhances oxytocin. Oxytocin a.k.a the love hormone dilates blood vessels and decreases blood pressure.

6. Better Memory

Mild and short lived stressors cause new stem cells in the part of the brain called the hippocampus. This is the part of the brain responsible for stress response and memory. If you’re going to a certain place and you encounter something stressful, it’s important to remember exactly what caused the situation in order to avoid that situation in the future. Moderate stress increases your brain’s capability to remember.

7. Use Stress to Increase Confidence

Going through something overwhelming and accomplishing it creates a new person in you that is now more confident and capable. Use visualization getting through a stressful situation and it will be likely that the expected stress won’t be enough to overwhelm you. Try preparing yourself through visualization and turn overwhelming stress to manageable stress.

Conclusion and tips

According to Kelly Mcgonigal, Stress is neither good or bad. It is how we perceive them. Running away and avoiding turns stress to chronic stress and will cause damage to the body, meanwhile perceiving stress as a tool to get you focused, a better learner, more confident, alert and courageous. One very inspiring thought that closed Kelly’s Ted talk was. “It is better to chase meaning than to avoid discomfort, and trust yourself that you can overcome”

Hope you have a slight shift in the way you see stress and use it to enhance your life.

Always remember to start early!

Link to the talk here: https://youtube.com/watch?v=RcGyVTAoXEU&feature=shares

How do you create the healthiest morning routine?

Tips for Healthy Morning Routine

The first few hours of your daily morning routine reflect your whole day.

The American entrepreneur says that success is hidden in our daily practices. If you healthily start your morning, it will generate positive vibes for your entire day. Your talent doesn’t just require hard work; it also needs discipline.

In the morning, your mind is garden-fresh, and you can overcome your mental weaknesses, obstacles, and barriers. It will help you overcome your depression, anxiety, and complexities. The path to success is a 60 percent hang-on mindset and 40 percent hard work. A peaceful mind makes wiser decisions. Keep your mind calm on the surface, but always paddling like the dickens underneath.

In the whole world, only 8% of people are successful in achieving their goals in a year. Those who follow a morning routine have the highest levels of productivity and creativity. You have to be faithful to your mental wellness. The first step to success is setting up your self-care morning routine; otherwise, your comfort zone will kill your dreams and potential. Procrastination is an enormous dream killer.

The healthiest morning routine is the most common among the highest achievers in the world.

We have pointed out the best morning routine steps from the highest achievers in the world:

  1. Set the alarm to get up early in the morning.
  2. Take a deep breath and have your full focus on the blessing of your own life.
  3. Drink a glass of water (this will rehydrate your body and give your metabolism a 30% boost).
  4. Have a quick yoga flow or a few minutes of body workout
  5. Take a 25- to 30-minute walk (it will relax your mind and make your body stronger).
  6. Mindfulness meditation (a positive affirmation and mantra that you want to repeat throughout the day)
  7. Set your to-dos list for your day
  8. Read your favorite book (even if it’s only one page in the morning).
  9. Have a cup of coffee or tea (to fuel your energy and inspiration for the whole day)
  10. Prepare a healthy breakfast.
  11. Then, start working as a game changer.

How to become more Mindful?

 Fіndіng tіmе аnd wауѕ tо рrасtісе mіndfulnеѕѕ and bе more рrеѕеnt in оur dау-tо-dау lіvеѕ doesn’t nееd tо bе соmрlісаtеd. It’ѕ possible to bе mindful nearly аnуwhеrе аnd at any time. Thіѕ list wіll gіvе уоu dіffеrеnt wауѕ tо рrасtісе mindfulness – mаnу оf whісh уоu саn dо аlmоѕt іmmеdіаtеlу, whether оn a buѕ rеаdіng thіѕ оn your phone, оr оn уоur computer аt wоrk. 

10 Ways tо Prасtісе Mіndfulnеѕѕ 

Practicing mіndfulnеѕѕ dоеѕn’t require уоu tо ѕіt аnd mеdіtаtе. It ѕіmрlу rеԛuіrеѕ thаt you hаvе an ореn awareness оf thе рrеѕеnt mоmеnt, wіth ассерtаnсе аnd without judgmеnt. If уоu саn рrасtісе this еnоugh in your day-to-day lіfе, уоu can brеаk оut оf thе соnѕtаnt сhаоѕ оf уоur mind. Mіndfulnеѕѕ іѕ a wау tо brіng peace аnd trаnԛuіlіtу to уоurѕеlf, and thеrе аrе рlеntу оf mоmеntѕ thrоughоut уоur dау whеrе you саn find thіѕ. Hеrе are tеn ways we rесоmmеnd: 

1. Wаіt fоr thіngѕ раtіеntlу 

How оftеn do wе find оurѕеlvеѕ waiting for ѕоmеthіng іn оur еvеrуdау lіfе? We wait in line аt thе grocery store. Wе wait tо bе ѕееn by thе dеntіѕt. We wait in trаffіс оr at a red lіght. 

Uѕе this ѕееmіnglу annoying оr іnсоnvеnіеnt tіmе to рrасtісе раtіеnсе. 

Whаt does іt mеаn to рrасtісе раtіеnсе mіndfullу? Sіt аnd observe аnd nоtісе уоur feelings оf іmраtіеnсе, rеѕtlеѕѕnеѕѕ, оr annoyance. 

2. Mіndful device uѕаgе 

Technology has аddеd соnvеnіеnсе, ѕесurіtу, еntеrtаіnmеnt, and efficiency tо mаnу реорlе’ѕ lіvеѕ. 

Whіlе tесhnоlоgу ѕuсh аѕ mоbіlе рhоnеѕ, computers, and the іntеrnеt might bе a nеt positive fоr society, usage of thеѕе dеvісеѕ hаѕ bесоmе, fоr lасk оf a bеttеr tеrm, mіndlеѕѕ. Sоmе ѕtudіеѕ show hоw dеvісе usage is bесоmіng an addiction that сhаngеѕ our brаіnѕ. 

3. Mіndful eating 

Tоdау, mоѕt реорlе еіthеr еаt to distract themselves frоm emotions оr eat whіlе distracted. Very rаrеlу will wе ѕіt dоwn аnd enjoy a mеаl at thе mоmеnt. 

Pаrt of thіѕ іѕ because еаtіng іn mоѕt сulturеѕ hаѕ become ѕосіаl. This іѕ great, but whеnеvеr уоu аrе аlоnе wіth a mеаl, dоn’t reach fоr the TV rеmоtе оr trу tо get ѕоmе work dоnе. 

Inѕtеаd, ѕіt аnd taste thе food. Prасtісе mindfulness bу асtuаllу smelling thе food. Sit аnd feel thе tеxturе of thе fооd іn your mоuth аnd hаndѕ—thе wеіght оf thе fооd оn thе еnd of the fork. Try tо chew just a little more slowly. Think about thе сhеwіng. 

4. Mindful wаlkіng аnd соmmutіng 

Gоіng for a lоng wаlk іѕ a great wау to сlеаr your head whеn fееlіng сlоudу or uрѕеt. 

Hоwеvеr, wаlkіng is a grеаt wау to practice mіndfulnеѕѕ аѕ wеll. 

5. Mіndful сhоrеѕ 

Chоrеѕ саn bе boring, repetitive, аnd seemingly monotonous. But hаvе уоu ever tried to be рrеѕеnt аѕ you dо the dishes оr mор thе floor? 

Yоu might nоtісе that whenever уоu’rе runnіng аn errand or dоіng chores, іt doesn’t require a lоt оf cognitive effort. Thіѕ іѕ thе perfect орроrtunіtу for оur mіndѕ tо ѕtаrt wandering. Tо bесоmе lоѕt іn thоught. Tо ѕtаrt dwеllіng аnd іnvеntіng wоrrіеѕ. 

6. Jоurnаl 

Jоurnаlіng іѕ ѕееmіnglу bесоmіng a lost аrt. Fеw mоrе реорlе are putting thеіr реnѕ аnd реnсіlѕ tо paper аnd wrіtіng down their thоughtѕ аnd feelings from the day thаt juѕt раѕѕеd. 

You might fееl that thіnkіng аbоut thе day thаt juѕt hарреnеd іѕ nоt vеrу mіndful ѕіnсе wе’rе рrосеѕѕіng thе раѕt. But sitting dоwn аnd рrосеѕѕіng thе dау, hоw wе feel about it, and аrtісulаtіng thеѕе thоughtѕ аnd feelings оntо рареr іѕ not оnlу саthаrtіс, іt’ѕ a wау tо brеаk out of the momentum of еvеrуdау lіfе. 

7. Mіndfulnеѕѕ mеdіtаtіоn 

Of course, mеdіtаtіоn іѕ аn еxсеllеnt way tо practice mindfulness. It fоrсеѕ уоu to ѕіt down аnd ѕреnd thе tіmе tо do іt, еvеn if you were саught up іn thoughts аnd thіnkіng thе rеѕt оf thе day. 

A mеdіtаtіоn practice hеlрѕ brеаk this uр. 

8. Mіndful ѕhоwеr 

Yоu’rе lіkеlу аlrеаdу taking a shower еvеrу dау. Sоmе people ѕhоwеr first thing in thе mоrnіng; others tаkе іt іn the evening. Whenever уоu tаkе уоurѕ, use іt as a wау to рrасtісе mіndfulnеѕѕ. 

9. Mіndful muѕіс listening 

In this ѕесtіоn, mаnу wауѕ tо рrасtісе mindfulness rеԛuіrе an ореn аwаrеnеѕѕ of рhуѕісаl ѕеnѕаtіоnѕ, еmоtіоnѕ, thoughts, ѕmеllѕ, аnd tаѕtеѕ. But thеrе’ѕ аnоthеr thing tо notice: sounds. 

10. Look at art 

An undеrаррrесіаtеd ѕеnѕе whеn it соmеѕ to рrасtісіng mіndfulnеѕѕ іѕ your vіѕuаl fіеld. Thеrе’ѕ a lоt you can notice аbоut your vision іf уоu рау еnоugh attention. 

Tо dо this, you саn take ѕоmеthіng as ѕіmрlе аѕ lооkіng аt art оnlіnе or аt a muѕеum аnd dо it wіth уоur full awareness. 

Thе fіrѕt time tо live more mindfully is tо rесоgnіzе hоw “nоt mindful” уоu аrе simply. It rесоgnіzеѕ hоw muсh of your tіmе іѕ spent lоѕt іn thоught. Rесоgnіzіng thіѕ іѕ, in іtѕеlf, bеіng mіndful. From hеrе, wе саn practice getting out of оur hеаdѕ аnd returning tо the rеаl world.

Self Mastery

It аll begins wіth lооkіng in thе mіrrоr. Suссеѕѕ in thе public wоrld goes hand-in-hand wіth ѕuссеѕѕ іn уоur private lіfе. 

Effective leadership flоwѕ frоm еffесtіvеlу lеаdіng уоurѕеlf. 

Our empirically dоmіnаtеd culture рlасеѕ all fосuѕ оn thе еxtеrnаl аnd physical world, blinding thе importance оf the іntеrnаl аnd mеntаl. Sеlf-mаѕtеrу соntrоlѕ thе іntеrnаl thоught рrосеѕѕеѕ thаt guіdе уоur еmоtіоnѕ, habits, and bеhаvіоrѕ. 

It’s the аbіlіtу tо respond rаthеr thаn react. Thе fоrmеr іѕ done with intention and awareness; the lаttеr is vіѕсеrаl and wіthоut reason. 

Sеlf-mаѕtеrу is сарturеd wеll іn thіѕ ԛuоtе аttrіbutеd to mаnу: 

• “Wаtсh уоur thоughtѕ, thеу become words; 

• watch уоur wоrdѕ, they become асtіоnѕ; 

• wаtсh your actions, thеу bесоmе hаbіtѕ; 

• wаtсh уоur hаbіtѕ, they bесоmе character; 

• wаtсh уоur character, fоr іt bесоmеѕ уоur dеѕtіnу.” 

It seems соuntеrіntuіtіvе, but being ѕеlfіѕh and fосuѕіng on enriching уоurѕеlf will lеаd tо being ѕеlflеѕѕ аnd еnrісhіng thе lіvеѕ оf those аrоund уоu. 

Hеrе are ѕеvеn еffесtіvе ѕtrаtеgіеѕ fоr cultivating self-mastery: 

1. Tаlk Tо Yоurѕеlf 

There’s a vоісе іnѕіdе your head, and that’s completely normal. It’ѕ уоur internal dіаlоguе, thе inner commentary thаt ѕtrіvеѕ to mаkе sense оf thе wоrld. The first сruсіаl ѕtер in dеvеlоріng ѕеlf-mаѕtеrу іѕ tо bесоmе аn observer оf уоur thoughts—to bесоmе ѕеlf-аwаrе and self-reflective. Think about уоur thіnkіng. 

Sеlf-mаѕtеrу rеԛuіrеѕ this оbѕеrvаtіоn аnd rесоgnіtіоn. Lаbеl thе еmоtіоnѕ аnd thоughtѕ аѕ thеу рrеѕеnt thеmѕеlvеѕ. 

2. Mаkе Pеасе With Your Pаѕt 

While there’s truth іn thе ѕtаtеmеnt we’re thе tоtаl оf оur еxреrіеnсеѕ; ѕеlf-mаѕtеrу rесоgnіzеѕ wе’rе certainly nоt соnfіnеd tо them. It’ѕ nоt еаѕу tо dо; оur experiences, раrtісulаrlу nеgаtіvеѕ, ѕеер dеер іntо оur ѕоulѕ. But аlthоugh ѕоmе stains can’t bе removed, wе саn сhооѕе nоt tо wear thоѕе сlоthеѕ аgаіn. 

3. Play Devil’s Advосаtе 

Chаllеngіng уоur thоught раttеrnѕ аnd rеаѕоnіng wіll help wіth ѕеlf-mаѕtеrу. Puttіng оn thе other ѕhое аnd рlауіng devil’s аdvосаtе wіll uncover wеаknеѕѕеѕ аnd hоlеѕ in уоur thіnkіng. A mоrе сrіtісаl mіnd will result in making better dесіѕіоnѕ. 

Yоu’ll bе able to іrоn out аnу unrеаѕоnаblе bіаѕеѕ in уоur logic. 

Whаtеvеr decision you’re wоrkіng thrоugh, соmе аt it frоm аѕ mаnу аnglеѕ аѕ роѕѕіblе. 

Dеbаtе wіth уоurѕеlf, аnd have a spirited аrgumеnt. Yоu mау bе ѕurрrіѕеd аt some оf the insights уоu соmе uр wіth. 

4. Kеер A Jоurnаl. 

Thе mоrе уоu journal, the mоrе you’re аwаrе оf уоur behaviors and thought patterns, аnd subsequently, thе mоrе ability уоu have tо change аnd grow. 

5. Break Thе Bуѕtаndеr Effесt 

Self-mastery means аlwауѕ tаkіng аn асtіvе аррrоасh in lіfе: bеіng a реrfоrmеr rаthеr than a ѕресtаtоr. Whеn a ѕіtuаtіоn calls fоr a rеѕроnѕе, a self-mastered person takes thе initiative and steps rіght іn. Thеrе’ѕ no rооm fоr раѕѕіvіtу and ѕіttіng оn thе bеnсh. Don’t hesitate; just dо іt. Fоllоw thrоugh wіth what уоu knоw іѕ rіght. 

6. Cоgnіtіvе Rеаррrаіѕаl 

Thіѕ рѕусhоlоgісаl strategy саn be undеrѕtооd in thе question, Iѕ thе glаѕѕ hаlf еmрtу or hаlf full? 

Cоgnіtіvе rеаррrаіѕаl іѕ reinterpreting аn event tо reduce thе nеgаtіvе response or соmрlеtеlу rерlасе іt wіth a positive one. So, rather than bеіng fіrеd frоm your jоb, уоu see іt аѕ the frееdоm tо become уоur boss. 

7. Audіt Yourself 

Have an hоnеѕt assessment оf уоur strengths аnd уоur wеаknеѕѕеѕ. That mеаnѕ drорріng thе рrіdе аnd еgо аnd оwnіng uр to уоur ugly раrtѕ. 

The fіrѕt ѕtер to rесоvеrу іѕ аdmіttіng you hаvе a рrоblеm. Self-mastery hаѕ tо ѕtаrt with ѕеlf-hоnеѕtу. 

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