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Tag: neurobiology

Mindfulness now; How to Live with Intention, Balance & Ease

“Life without a plan, As useless as the moment it began, Serves merely as a soil for discontent. To thrive in, an encumbrance ere half spent.”

– James Allen

You opened up your mind and tried many practices, ideologies, and activities but you still feel you aren’t where you are supposed to be. You work yourself to the point of burning out and still feel unfulfilled? No matter how hard you try there is always something lacking in your life. You do not need to look elsewhere for the answer is already with you. With just a minor tweak in your thinking, you are well on your way to living a better version of yourself. Your life’s worth is not dependent on what you do, what you produce, or what you have to give. It is how you feel about each moment in your life that adds up and make the quality of your life. So with these prompts, let’s make one of ease, simplicity, & impact.

Master your mornings

Make a commitment the night before. Decide the time of waking. Aim for 7-8 hours of sleep. Make sure you hit these crucial points upon waking.

  • Silence
  • Affirmation
  • Visualization
  • Tidy up
  • Movement
  • Identify Key 3 Key Actions that aligns with your last ng term goal

Mastering your mornings will speed up your self-actualization. You will learn a lot about yourself and you will build the type of person who can rise above the norm and is one of high performance and excellence. Before achieving greatness, start by mastering your mornings.

“Remember, the moment you accept total responsibility for everything in your life is the moment you claim the power to change anything in your life.”

– Hal Elrod

Break free from the constant urge to do something

After you have identified the person you intend to become, you will constantly be bombarded by distractions. Once you have decided on a particular thing, commit to it till it’s done. It’s always helpful to be specific. An example would be the law of 100, 100 push-ups, 100 articles, 100 emails, 100 paintings, it is up to you. You won’t have time for distractions because you have your blinders on focused on those 100 somethings that you have decided to put your focus on. It doesn’t need to be 100, the key here is to aim for a specific number to finish in a certain time frame for a certain amount of days. You get to design this so there will be no reason for it to not fit your lifestyle. Aren’t you psyched? What 100 of something are you aiming for?

When you feel the impulse to do something ask, does this help me in achieving the goal I have decided for myself?

“At the end of the day, you can’t control the results; you can only control your effort level and your focus.”

– Ben Zobrist

Drop in and deepen the moment

You can always drop in and be present even in the middle of your day-to-day activities. There is immense depth in each moment and it can be a gateway to eternity and total peace. You can drop into this state in he middle of washing dishes, doing laundry and cleaning. Carry presentness not only in your morning routine but all through out the day. Keep the expandedness you cultivated in your morning meditation, it is a space that will keep you safe from all ever changing external circumstances. Whenever feeling constrained, just drop in and know that you are much bigger than all that surrounds you.

“Whatever the present moment contains, accept it as if you had chosen it.”

– Eckhart Tolle

Perform an act of kindness

What makes us suffer is our delusion of separateness. Often times we ask what is in it for us before doing anything. This leads to very little or no return in energy. Be giving in ways that you are unique and you shall be compensated in unexpected ways. Big heart = Big profit, Little heart = Little profit. We are not separate from each other and how we serve. Imagine your external as a mirror. You are helped as you help. You are glorified as you glorify. Inside of us is an infinite well of stamina and enthusiasm. So open up and don’t be stingy on what you can give, you have a lot.

“Be happy with what you have and are, be generous with both, and you won’t have to hunt for happiness.”

William Gladstone

Stop putting things off and face what needs facing

In living with intention, start being accountable for your situation. Start with little things, tidy up your personal space, be on time with your financial obligations, keep your kitchen organized and schedule those experiences that have been wanting to become reality. Face things as they are and the intensity of their overwhelm diminishes, put them off and it grows stronger from a lizard to a dragon. Nip it in the bud before it gets too beg and devours you. Most of them are really easy and just needs a little decisiveness and tenacity which you already have in you.

“Don’t put off until tomorrow what you can do today”

– Benjamin Franklin

Do more of the things that make you feel alive

Indulge your creativity. Cultivate the courage to create. What you are interested in right now is only a bridge to many doors of more curiosities that will lead to more skills and opportunities. A couple of hours of flow state a day will keep you balanced and keep you connected to your higher self, the real you. So whatever it may be, drawing, dancing, walking, cooking, engage in it and be one with it. Intend this important activity. A couple of hours of feeling truly alive will get you through any issues that might come across in your day.

“Keep taking time for yourself until you are you again.” 

– Lalah Delia

Let go of the habit of revisiting old negative stories

Disrupt the pattern of replaying the same story. The mind only does this because it sticks to what it knows. It has found comfort in it’s own misery. Drop the old story, flip the narrative and start anew. Treat it like an old movie that you have grown out of. Today try writing a new screenplay, one of triumph, epic adventure and a guaranteed happy ending. All are just stories you tell yourself, why not make it a good one. Remember all we need is just a little intention and decisiveness. Decide that today is a good story and so it will be.

Write it on your heart
that every day is the best day in the year.
He is rich who owns the day, and no one owns the day
who allows it to be invaded with fret and anxiety.

“Finish every 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;
begin it well and serenely, with too high a spirit
to be cumbered with your old nonsense.”

“This new day is too dear,
with its hopes and invitations,
to waste a moment on the yesterdays.”

– Ralph Waldo Emerson

Stop waiting for the ideal path to appear

The ideal path won’t be presented to you on a silver platter. The universe doesn’t owe you a framework to follow. Everything outside of you is in hazy wave form, you harden them into material form through thought and inspired action. Be open to paths to take in order to arrive closer to your north star. There are many ways to peel an orange. How you will arrive at your desired destination is up to you. One thing is for sure, you gotta move towards it. Just take that one single step forward each day and be aware of the changes along the way.


“Luck comes to a man who puts himself in the way of it. You went where something might be found and you found something, simple as that.”

– Louis L’amour

Maintain composure in the amidst change

Our natural state is one of balance. Work on your inner stability so strong that no external test can make you wobble. Do not take anything too seriously. Give everything space, allow them to be. Everything is just another one of those. You are one of billions who are having the same experience and actually if you are reading this, you are doing pretty good. You are taking charge in empowering yourself with tools to navigate this ever changing world. Strengthen your centeredness. It is best to establish this early in the morning.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose” 

– Romans 8:28

Afterthoughts

Serenity can be accessed anytime of day. Nourish and nurture what your higher self or real self calls you to become. With dedication to your mission, commitment, diligence, watchfulness, energy and effort all can be attained. Work with the great power higher than ourselves. Make each day count by making the right choices. The power is in you, now.

Real-time Mindset Shifting tools when life Gets Overwhelming

Much has been said about shifting our mindsets through meditation, self care and retreats to fully disconnect to reconnect. But when we get thrown back into our day to day we immediately spiral back to our old ways falling pray to the tyranny of the mind. It doesn’t need to be this way. Equip yourself with these real-time tools that can be easily deployed when you notice you are being tempted to get caught up in your head.

Physiological Sigh

A tool popularized by Andrew Huberman, that has been discovered in the 1930’s. A deep nasal inhale followed by an extra inhale and extended exhale. Our lungs are not just two big bags of air but it is surrounded by millions of mini sacs that if we were to lay it out would cover an entire football field. Isn’t that fascinating?

  • Deep nasal inhale
  • Another inhale
  • Extended exhale
  • 1 -3 times

It will instantly calm you down and what I love about this is you can do this real-time, no equipment, no audio, no meditation room, just straight up operating on your biology to get to balance. Once we get our chemicals balanced in the blood and in the brain we will operate with more clarity. Learn more here.

“Positive thinking is not about being delusional. It’s about learning how to take control of internal processing and knowing it’ll shape your external environment.”

Andrew D. Huberman

5 Second Rule

Popularized by Mel Robbins, It is the idea that you do a count down from 5 to 1 just like a rocket ship launch. If you have an instinct to move towards a goal you must physically move towards it in 5 seconds. If not the idea will stay in the brain and eventually you will be talked out of it by the brain because, you will have been persuaded by the mind’s reasonings protecting its comfort. The mind doesn’t like new things, and change, but the inner you is driven and destined yo evolve so commit to your actions using the 5 second rule. “The 5 Second Rule is simple. If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will kill it.

“If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will kill it.”

— Mel Robbins.

Why does this work? It is because of Metacognition. The ability to interrupt the sub conscious pattern and flips on your pre frontal cortex. The moment you start counting backwards you lean towards action, as you count, you skip the brain’s resistance to change. If you want something new to happen, you gotta start something you have never done. What is your gut telling you? Use the five second rule before you get talked out of it by your patterns. It’s like ripping a band aid off, 5, 4, 3, 2, 1, off we go! Watch more here

Tapping (Emotional Freedom Technique)

Made famous by Poppy Delbridge. Is a technique combining tapping parts of the face and affirmations. Identify what is bothering you, affirm a solution and tap for 7 seconds the eyebrows, sides of the eyes, under the eyes, below the nose, the chin and the. The top of the head. It might seem a bit funny at first but, all we gotta do is try. Affirmations plus a specific activity such as tapping activates the Amygdala, the part of the brain which processes threats. Identifying what causes anxiety leads to clarity of solutions. The mere act of tapping too has the same effect of mindful body scan. Shifting away from the distress and towards ease and solution. We have meridians too all over our bodies which are path ways of life force which I think benefits from tapping. So when you are about to do something that scares you, tap away and affirm your power.

“The basic component of the Universe, energy, occurs in either materialized or un-materialized form. All that we see and feel is an expression of energy. All energy is the love of the Divine flowing through us. When we resist the flow of love, we experience discomfort. When we align with the love, we feel joyful and at peace.”

Arnold Patent

Grounding Object

It maybe helpful to have a grounding object like your favorite stone, a prayer card, a small bottle of essential oil. Something that you can touch and bring your attention to. I have a small obsidian stone that I keep in my pocket. We can embody the meaning behind the object; an example would be the obsidian stone being a highly-regarded protective stone, known for its ability to block, absorb, and transform negative energy. Obsidian is believed to be a stone of clarity, with the ability to release emotional, physical, and spiritual blockages, drawing out stress and tension. So from time to time during the day I reach down and touch the stone and automatically centers me back to the present. What is your grounding object?

“Besides the noble art of getting things done, there is a nobler art of leaving things undone…. The wisdom of life consists in the elimination of nonessentials. ”

– Lin Yutang

Calming Imagery

I’m n whatever situation you may be. You can always pick a quiet spot, close your eyes and imagine your safe place. It can be a beach, a tranquil zen room or just out in nature. This soothes the anxiety response and shifts your attention to calm and safety. We get anxious because we believe that we are being limited or constrained by a certain situation, by using the power of calming imagery, consciousness expands and brings forth a stability.

“The thinking mind is best controlled by the imagination. ”

– Carson McCullers

Worry Time

Designating a time for worry. If anything that causes you to be anxious pops up, write it down and a lot a specific limited time to worry about it. An example would be “I will deal with this thing that is causing me anxiety at 6:00 – 6:15 pm”. In designating a specific time for it, you will then force yourself to come up with a solution for it on the time decided upon. You will not spend your whole day ruminating on it because you know that from 6:00 – 6:15 you will be dealing with it and will come up with a perfect solution. So whatever is bothering you, box it up in your head and put a label “to be opened at 6:00-6:15pm. A little time management goes a long way.

“He who every morning plans the transactions of that day and follows that plan carries a thread that will guide him through the labyrinth of the most busy life.”

– Victor Hugo

S.T.O.P.

Whenever you feel overwhelmed, use this acronym STOP. S is to literally stop what you are doing. T is to take a deep breath. O is observe yourself and surroundings and really assess the situation for what it is. P is for Proceed with compassion for self and others. I find this one very handy because sometimes all we really need to do is to Stop, and everything seems to revert to balance. I learned this one from Tara Brach.

“What would it be like if I could accept life–accept this moment–exactly as it is?”

– Tara Brach

R.A.I.N

The acronym RAIN is an easy-to-remember tool for bringing mindfulness and compassion to emotional difficulty.


Recognize what is going on;
Allow the experience to be there, just as it is; Investigate with interest and care;
Nurture with self-compassion.


You can take your time and explore RAIN as a stand-alone meditation or move through the steps whenever challenging feelings arise.

“Mindfulness is a pause – the space between stimulus and
response: that’s where choice
lies.”

– Tara Brach

Conclusion

Hope this post provided some tools for your kit. What’s more important is using these tools whenever challenged. We all know what we need to do but do we really put them to practice? I hope you be your best each day, track your progress and keep on getting better even 1 % a day goes a long way. I believe in you and together we can make this world a better place.

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Tony Robbins Best Quotes

“The power of positive thinking is the ability to generate a feeling of certainty in yourself when nothing in the environment supports you.”

“When you are grateful, fear disappears and abundance appears.”

“If you can’t, you must. If you must, you can.”

“The only thing that’s keeping you from getting what you want is the story you keep telling yourself.”

“Your past does not equal your future.”

“Identify your problems, but give your power and energy to solutions.”

“Any time you sincerely want to make a change, the first thing you must do is to raise your standards.”

“The path to success is to take massive, determined action.”

“Setting goals is the first step in turning the invisible into the visible.”

“Goals are like magnets. They’ll attract the things that make them come true.”

“People who fail focus on what they have to go through; people who succeed focus on what it will feel like at the end.”

“Persistence overshadows even talent as the most valuable resource shaping the quality of life.”

“If you do what you’ve always done, you’ll get what you’ve always gotten.”

“It’s what you practice in private that you’ll be rewarded for in public.”

“In life you need either inspiration or desperation.”

“Every problem is a gift – without problems we would not grow.”

“It is in your moments of decision that your destiny is shaped.”

“You see, in life, lots of people know what to do, but few actually do what they know. Knowing is not enough! You must take action.”

“You don’t have to have a reason to feel good. You’re alive! You can feel good for no reason at all!”

“If you talk about it, it’s a dream. If you envision it, it’s possible. If you schedule it, it’s real.”

Starting the day With the right Mindset

Visualize being less stressed, more focused, and lighter every day gently walking towards your goals.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” 

– Aristotle

Set the tone of your day by practicing simple habits. Your mornings are your foundation. Make it a point that you establish and tackle your non negotiable commitments first before the urgencies take over and get the best of you.

The key here is to be intentional. Once you establish the importance of certain things, it will be easy for you to commit and follow through.

Present moment awareness before you touch your phone

Set a time for waking the night before. Spend first couple of hours of waking in silence. Observe your urges of checking your emails and notifications. This is because you are addicted to cheap dopamine. You get rewards for looking at updates because your brain constantly want something new. Low effort high reward but damaging in the long term and leaves you feeling empty when the scrolling stops. Try engaging in a more enriching and engaging activity; maybe non activity will give your brain a much needed reset.

“You may not be tired after all; you might just be exhausted from playing dopamine tennis with your brain.”

– Naval

Clear the mind of loop traps

Before engaging in any activity. Clear the head of loop traps. Observe your triggers, will you allow something that bothered you yesterday bother you today? Most of us hit the replay button of the same story. This is because the mind likes patterns and sticks to what it knows. With intention clear all caches and histories. Start on a new white smooth clear white canvas. Notice hunches and new possibilities. Don’t get trapped in cycles of nonsense. Take a deep breath, embody your truth and head on out with a new story to write.

“Creativity involves breaking out of established patterns in order to look at things in a different way.” 

– Eduard De Bono

Luke warm water + Lemon

Skip the coffee, wait till after a couple of hours to optimize benefits of caffeine. Let your natural hormone cortisol spike up and level out first before adding caffeine to your system, this I learned from Andrew Huberman. Lemon water will alkalize your system, remove toxins that might have built up, vitamin c and it’s just refreshing and will give your day a zesty start.

“After you put your feet on the floor in the morning, immediately say this phrase, “It’s going to be a great day.” As you say these seven words, try to feel optimistic and positive.”

– Bj Fogg

Make your bed and tidy up your room

Pretend the person you are trying to impress is going to enter your room in 10 minutes. Watch how beautiful your room will get no time. Completing a task like this sets you up to take on more tasks with confidence. There’s a book called make your bed. Tidying up your room gives respect and reverence to your dwelling. It gives respect and reverence to your self. It is where you sleep and heal and it should be orderly and dandy like a modern zen retreat center. This will free up a lot of space in your mind. Your stuff and Knick knacks around you don’t only take up space in your room, they take up space in your head too. So tidy up, organize and put things away. This will help you a whole lot.

“That obstacle course is going to beat you every time unless you start taking some risks.”

– William McRaven Quotes from Make Your Bed

Gratitude

Cultivate a calm smile as you enumerate things you are grateful for. Gratitude relieves tension, induces serotonin, dopamine and endorphins. Focus on the fullness of life rather than what is lacking. Carry this mindset all throughout the day. This can even be done in 1 minute before getting up. Think of one person and one opportunity you are thankful for.

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” 

– Melodie Beattie

3 key actions of the day

Turn your 10 to dos to 3 musts. These are important specific actions you need to accomplish to make the day a success. What 3 key actions do you need to do that will help you get closer to your long term goal.

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”

– H G Jackson

Make undistracted time and place

Our best focused work can be done in the morning. One study shows that we are distracted every 6 – 8 minutes and it takes another 22 minutes for a “task residue” to be fully dissolved. A little bit of intentionality and being specific with your undistracted time and place will be beneficial.

“ten-minute rule.” If I find myself wanting to check my phone as a pacification device when I can’t think of anything better to do, I tell myself it’s fine to give in, but not right now. I have to wait just ten minutes.”

– Nir Eyal

Prime for positivity

Set some time to commit to positivity. That today you will focus on solutions. That you will see the good side of things. You will focus on how you are learning and not how you are correct. Create this state that is above circumstances and be ready to tackle on the variables of the day.

“Once you start making the effort to “wake yourself up” – that is, be more mindful in your activities – you suddenly start appreciating
life a lot more.”

– Robert Biswas-yDiener

Conclusion

Our mindsets can make or break our day which makes up our week, months and years. A little effort and consistency goes a long way. We know so much information on how to become the best but the real game lies in the application of what we know.

More of my work here. MAKE PURE THY HEART ❤️‍🔥

Namaste 🙏

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?

8 Ways Mindfulness Can Make You Invincible

Mindfulness has been all over the place along with yoga, meditation since the 70’s and there is an ever increasing scientific data that proves its benefits. If it has been proposed as good for us for decades, why not take a deeper look and give it a try.

“According to neuroscience research, mindfulness practices dampen activity in our amygdala and increase the connections between the amygdala and prefrontal cortex. Both of these parts of the brain help us to be less reactive to stressors and to recover better from stress when we experience it.” – Greater Good Science Center

Mindfulness will make you invincible because you won’t be emotionally attached to thoughts and circumstances. This happens when you create space between thoughts and awareness. As you rise above thoughts and circumstances, you will be unmoved by constant change around you. You will have profound stability seeing things as they are and not eager to change and manipulate them. Easily access this stability through inner knowing and not identifying with the mind’s opinions.

1. Go deeper into your inner sense of Self

What or who gets hurt happens so much on the surface of who you are. The superficial you, your ego. But that is not all you that you are. Most people identify with their body, social status, role in the family and society. These are personas, and if you look up the root word of person it means mask. So what is behind the mask? It is the real you, the one who decided to go on this journey before you were born. You have access to this greater part of you.

Go deeper into your inner sense of Self through meditation. Access this state of pure strength and knowingness. Above and beyond your petty desires and fears. If you tap into just a sliver of this knowingness, you will feel bigger and know that all of these things that bother you are just thoughts. In becoming bigger and at one with the real you, nothing will bother you anymore.

“True self is non-self, the awareness that the self is made only of non-self elements. There’s no separation between self and other, and everything is interconnected. Once you are aware of that you are no longer caught in the idea that you are a separate entity.”

– Thich Nhat Hanh

2. Perpetual Inner Peace

Cultivating inner peace is one of the many outcomes of mindfulness. As we engage in our day to day activities we get wrapped up and lost in the complexity of the countless details and decisions we are obliged to make. Having a steady practice of meditation and carrying mindfulness all throughout the day will provide inner peace despite the chaos around you.

“Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset.”

– St Francis De Sales

3. Enhanced Flexibility

In creating space between your awareness and situations, the way you respond to circumstances change. Becoming more mindful makes you flexible and adaptable because you will have greater understanding of the wholeness of things rather than its divided contradictions. With clarity and mindfulness you will be flexible and will act graciously towards what is needed at the moment. You will be able to turn into this adaptive being because you have space where in you can really analyze first before you act. It is also called psychological flexibility. Being able to see from different perspectives will save you a whole lot of frustrations. You’ll see that there’s nothing to be bummed about. All “just is” and you are flexible and gracious to participate and help instead of consuming and being served.

“The boldness of asking deep questions may require unforeseen flexibility if we are to accept the answers.”

– Brian Greene

4. The Power Of Equanimity

With a regular meditation practice, you will get to learn to live mindfully. Your moment to moment experience will be your practice.

Equanimity means Equal mind. Being in the state of equilibrium can be achieved if we arrive at each moment with no judgement. When we are equanimous, anything that arises in the mind is too small and incidental compared to awareness itself. Experience grounded presence in however extreme our circumstance maybe. This is true invincibility if you ask me.

“Even a happy life cannot be without a measure of darkness, and the word happy would lose its meaning if it were not balanced by sadness. It is far better take things as they come along with patience and equanimity.”

– Carl Jung

5. Relationship Satisfaction

One of the many factors that contribute to our overall wellbeing is the quality of our relationships. Becoming more mindful, you will be able to communicate clearly with your loved ones with empathy, sympathy and an understanding beyond your own perspective. You will have the capacity to accept people for who and what they are, their preferences, because you will see your reflection in them. Becoming more mindful, you will say, this person is just like me, yearning to be loved and accepted. So why not let that acceptance start with you?

“It is not our purpose to become each other; it is to recognize each other, to learn to see the other and honor him for what he is.” 

– Herman Hasse

6. Ease Physical Aches & Pains

According to a study in April of 2011 published in the Journal of Neuroscience states that a mindful meditation practice of 80 minutes reduces physical pain in half.

Much of the physical pain we experience is accentuating the physical sensation with our strong power of focused attention. This is what we call secondary suffering. We tend to inflate situations or sensations to a magnitude bigger than what really is. With mindfulness, we are honoring the bodily sensations may it be agreeable or disagreeable. Perceive these bodily sensations as messages, maybe your body is longing to be bent, stretched and moved. Listen to your body, it has intelligence and maybe it is saying something.

“100% of the time, pain is a construct of the brain.”

– Lorimer Moseley,

7. Enhanced Self Awareness

Self awareness is the ability to align our values with our behavior. To define your goals, mission and purpose. Focusing your attention to what is the highest form of good at this moment for myself and others. To become truly realized and tuned in to your most sincere intention in this life. Know your position, where you are right now, where you are going and how you are going to get there. Today be mindful of these things, in silent meditation you can ask your inner knowing to guide you towards perfect actions during the day.

“The knowing—in body, mind, and soul—that we are one with the omnipresence of God; that we do not have to pray that it come to us, that we are not merely near it at all times, but that God’s omnipresence is our omnipresence; that we are just as much a part of Him now as we ever will be. All we have to do is improve our knowing.”

– Paramahansa Yogananda

8. Expansion Of Consciousness

Whenever you sis in silent meditation or prayer, you open yourself up to the awareness that is beyond your persona / ego / identity. Expanding beyond futile opinions, emotions and circumstances. In becoming more mindful, you realize the perfection of eternal bliss and joy. Satchitananda (Ever New Bliss) as they say in yogic language.

Give your self this gift of being undisturbed by the material world. The gift of mindfulness opens up the door to omnipresence, the true nature of what we are. Accessing this state of mind and being you will have achieved invincibility beyond comprehension.

“So long as we are immersed in body consciousness, we are like strangers in a foreign country. Our native land is omnipresence.”

– Paramahansa Yogananda

Conclusion

True power is already within but it is up to us to nurture and cultivate it. True power and invincibility that is serene, accepting and ever new. There is always something in life that renews itself. So feel blessed that you are that, you are infinite, invincible although sometimes play the game of hide and seek that you are not.

Namaste 🙏

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!

27 Ways To Manage Overthinking

Our minds are designed to see the negative, calculate, predict what is going to happen. It is hard wired due to programming and its journey towards self preservation. Not knowing how to manage our overthinking mind will lead to its own demise. Anxiety, confusion, fear and all other negative mental states can be avoided with simple insights to remember.

1. 3 Deep Mindful Breaths


Bringing your attention to your breath automatically shifts your nervous system from sympathetic to parasympathetic. It shifts from tense and stressed to rest and digest. In these 3 deep mindful breaths you affirm that all is well, you bring your attention where your true power lies, the now. So keep this tool in mind, all throughout the day make time to pause and take 3 deep mindful breaths, an opportunity to recenter, look again and cultivate a positive mindset.

2. Body Scan


Bring attention to parts of the body and intentionality blow relaxation upon them. We tend to store emotional tension on the hips and shoulders. Take a moment to untense starting from the feet going up to the crown of the head. Train the mind and utilize its power to focus. In here we are focusing attention in certain parts of the body and softening them, exhaling through them and returning them to ease and balance. The mind can be commanded to disperse its attention as far wide as the galaxy and to focus its attention to the tiniest of atoms. In this practice, by the power of awareness we focus the minds attention to each cell of your body, allowing it to renew and relax to its natural state.

3. Nature Immersion


Nature is our greatest teacher. We came out from it and manifesting through it. Overthinking is caused by the delusion of separateness from the one true source of all life. The life that is happening that is you, your story, your identity is only a minuscule part of what is really happening. Take a walk in nature and tap into the feeling of the vastness of the sky and the groundedness of the mountains, the lightness of the birds and the depth of the ocean. Listen to nature and become more a part of it. There is a higher order going on unfailingly and your tiny existence is a part of it, being a part of such grand intelligence cultivates faith and knowingness that I am and You are safe.

4. Brain Dump


Much as you do a morning digestive system dump, same goes for your brain. Our minds are sensitive receptors of data, you might have been carrying debilitating thoughts in your head since you were 7. In this brain dumping practice, you release clutter in your head, things that have been bugging you, things that inspire you and everything in between. Mindfully jot down these concepts in your head on paper or on your journal. Treat them as files that need to be transferred in an external drive. Once it is out of your head and on paper, you can asses on how you will go about it; Accept, change or delete completely.

5. Pattern Disruption


Maybe you got comfortable in being stressed and being a overthinking worrier. We tend to get attached to what we know and tend to repeat it over and over till it becomes a habit. Make sure your habits are nourishing and helps you get closer to the future-self of your ideal. If in a loop of bad habits, disrupt that pattern by doing some slight changes in your schedule, maybe take the scenic route, listen to new music, or try out a new yoga practice. There is always an opportunity to look at old things in a new way. If your days are feeling stale, give it a good stir and introduce some new spices and get psyched on new flavors that life can bring.

6. Identify Thought Patterns


Sit in a quiet undisturbed place away from your demanding responsibilities. Maybe a corner in a living room, an altar, a place of serenity and solitude. In this minute of silence notice the quietness, realize that the noise that is keeping you running tired hither and tithed is a voice inside your head. It is normal, we all have voices in our heads trying to persuade us what is best for us. But in this practice, you bring attention to the awareness of the voice, listen to the voice and become really inquisitive of its chattering. With your greater awareness you can easily Identify the egos pattern. It is usually running away from something, protecting its correctness and is just afraid to love. Notice the pattern of your thoughts and know the roots of its behavior. Knowing this you can move on with actions that lead to more compassion and more harmonized with the greater good.

7. See The Bigger Picture


Affirm to yourself that out of this situation only good can come. Anything that is causing us to overthink is our lack of willingness to accept or take responsibility of what is bestowed upon us. Anything that happens to us is for us, everything that happens to you is for you. It is the way we see things that we need to work on, not the thing itself because “the bigger picture is just is” and “you are just another one of those”.

8. Acknowledge Past Victories


Like practicing gratitude it is really helpful to relive your past successes that brought you here. Take time to meditate on the hardest lowest point in your life and remember the version of yourself who took the situation by the horn and took charge to solve the problem no matter how painful it was. Pain is what builds our character, through pain we were born, through suffering we learn and after all of that to Love we shall return. You maybe in a position in your life where you are complacent, maybe it is time to run towards something bigger carrying all the skills and strength we built up in the past. From a psychological point of view time is not linear, it is holistic, meaning you are now all of what you learned and about to become. You are the whole package with endless features. You contain multitudes. Acknowledge your past successes will bring you more of it.

9. Enter Flow State


Flow state happens when you are fully engaged in a specific activity for a specific period of time. In this state, mind stops to overthink and will have become fully immersed in the thing you are doing. Flow state increases productivity by 400% and you get to be truly alive. Flow state happens on the edge of your capability, challenging enough that you are not stressed, and easy enough that you are not bored. So find an activity where in you can tap into flow, drawing, running, playing an instrument, finishing a task. Small mundane tasks are also a gateway to flow state, dishes, laundry, de cluttering and tidying up. It is up to you! What are you gonna flow with today?

10. Positive Reframing


We discussed previously that it is not the thing that bothers us but it is how we perceive and feel about that causes the problem. Positive reframing helps us gain un understanding that there are always two sides of the coin. The law of polarity says so, notice when the negative mindset is getting the best of you. Notice and observe we’re you focus your attention, for where your attention is focused on the more of that the mind creates. You can also go the midway path of the Dao which is all is neither a fortune nor a misfortune, it just is. From that state of equilibrium channel your energies to what positive key aspects of the certain situation has. You have the capability to reframe or counteract a thought with a more positive, nourishing, life affirming set of lenses. Notice, settle in the midst of it and refocus on the good side.

11. Set S.M.A.R.T. Goals


In your silent self reflection, listen to your inner guide. In this space of inner awareness, set Audacious goals. Put them on paper and set daily Smart goals. It needs to be Specific, Measurable, Achievable, Relevant and Time bound. Being clear on your purpose, knowing your “why”, being persistent in daily actions to its attainment will leave you no time to overthink because you are in constant motion flowing towards the becoming of the Self you imagined. Overthinking is a privilege and luxury that we are tempted to be in. Get down on what you are about and get going, do not be afraid because for sure you will fail and will be wrong but you will be stumbling towards the right direction. Look up Carl Jung’s Circumambulation of the soul, we will never arrive or finish as long as we are breathing we are always in an end and a beginning of something malleable circling around the northern star. What you create daily is up to you, towards your northern star or away from it. With SMART goals may you flow your way with balance and ease. Nurturing and discovering, making and breaking, developing a thick skin along the way.

12. Have An Attitude Of Gratitude


Our minds tend to have a negativity bias, this is due to our nature to self preserve. Notice this pattern of the mind to see the negative and focus on the positive through gratitude. In silent meditation name 3 things you are grateful for, it can be as simple as another day, to as specific and complex as your hero’s journey. Switch your “I got to’s” to “I get to” perceive things that you have to do as opportunities to cultivating a better world. This is where you put on your big picture glasses, I get to take care of things around me, I get to nurture my curiosities educate myself and equip myself with skills that will make my uniqueness shine and contribute. Practice gratitude for knowing the laws of mind, be thankful that you are capable of unselfish performance of duties, unwavering rectitude and unlimited forgiveness. Each and every hour of the day, a lot 1 minute to thank divine intelligence that we are still here.

13. Go Back To “Why”


Overthinking tends to make us feel that we are in charge and tricks us in thinking that we are helping the situation. Take a step back, zoom out and go back to “Why” you are ruminating on this specific thing. Maybe you are protecting something, maybe you are scared to lose something, maybe you want to be the best at something. Go to the root of why and gain a greater perspective and maybe a solution will pop up. Maybe in shifting your attention to the core values of your purpose will help a new way of arriving at the situation come to be. Most things can be bypassed and are of little or of no importance. Go back to your why and the how will come to you.

14. Identify and Deploy


Identify problem and deploy solution. Get specific on what you are ruminating on. Is it a pending loss of something? Is it overthinking on ways on how circumstances will be? You can think all you want but the mind won’t be satisfied until bless you master it. One way of handling overthinking is to identify what specific thing you are worried about, lay out possible scenarios, after this you can even get simpler. Narrow it down to either it will or it won’t. Is it yes or no? Make up your mind in 90 seconds. Be decisive and keep a positive mental attitude no matter how uncomfortable it may seem. We lose good things to make space for better ones. If you are unwilling to change, nature will do it for you, so it is better to get flexible, adaptable and capable. Let us approach life rather than avoid it. So once you know what you need to do, just do it with a smile and a little positivity.

15. Access Peace From Mind


We are often presented with the concept of peace of mind but it is impossible for the mind to get peaceful, it’s very nature is to dissect and know and to be uneasy and unsettled in the present. The real trick is to become aware of the mind. Become aware of its automated generation of thoughts and know that these thoughts don’t have any power unless our awareness choose to be emotional about a certain thing. Know that you only bring power to thoughts through your attention so be a selective sifter, only choose to put attention to thoughts that are of help to you and others.

16. Exposure Therapy


Exposure therapy is one of the Cognitive Behavioral Therapy techniques that is very effective. Expose your self to that thing that triggers you and the innate intelligence will adapt and won’t be bothered no more. Chose to face what makes you overthink, the intensity of the anxiety will heighten immensely but will die down immediately. Expose your self to cold and you won’t be cold, expose your self to public speaking and you won’t be afraid no more. It is best to choose to expose yourself to things that you need work on, than being pushed by nature and circumstances external to you. Intrinsic motivation to face what is needed to be dealt with develops your character rather than waiting too long and being forced by need to face a certain situation. An example would be I am intrinsically motivated to lift weights to feel strong rather than a need to lift weights because the doctor prescribed me to do so. I think we both prefer the prior one.

17. Self Coaching


If you are the personality type that doesn’t want to be told what to do, this one is for you. There’s no other person in the world that knows who you really are and what you want other than you. Be accountable and responsible for where you are going in life, destinies and meaning is not handed down to you, it must come from you. Gather the tools you need and structure a day to day with yourself being accountable. Start small, you can start by walking daily, meditating, cleaning, getting clear on your goals. Hold your self accountable and track your progress.

18. Practice Imagining


Visualize your ideal self, paint a clear mental picture of how you want the problem solved. Visualize your creativity shine. Your mind is practicing its great powers by overthinking, overthinking is already imagining scenarios right? So might as well imagine all the good things that you want and desire! What you put attention to grows!

19. Feel The Fear And Do It Anyway


Overthinking is going through all the variables regarding a certain scenario. Here is the reality, there is no end to the combinations of possibilities that might happen. You are over analyzing something because you are scared or you are hiding behind the intellect but the real truth is you just might be plain scared. There is an anti dote to this. Feel the fear and do it anyway, in doing so you’ll find that overcoming what you are afraid of is what will get you to the next level of your journey.

20. Set Deadlines


Compressing the timeframe will help you make a snap decision. A lotting 90 seconds to deal with a certain matter gets it solved in 90 seconds although not completely but it will take the issue up onto the next phase. So intend those segments in your day. Commit 1 hour to tidying up, 30 minutes of cardio, 15 minutes on deciding what to cook. Learning to set deadlines will create a version of you who takes action. The type who finishes tasks, getting things done, always start small maybe just decluttering your reactions to your thoughts.

21. Start Early


Setting a morning routine sets your day up for success. Knowing what you will do the day before leaves you no time for overthinking. You will be too busy becoming towards the life of your dreams. Here is a quick structure of a morning for you. Practice silence, then next minute gratitude, then next minute visualize the day, 39 minutes cardio l, 10 minute journal, carry an affirmation Al through out the day such as, “Today I shall manifest creativity within me and I am open to opportunities where my talents will be utilized”. “Today I’m open to surprises” this will get impressed to the subconscious mind and will reflect upon your daily affairs. So affirm your power first thing by practicing these self empowering tools.

22. Be Here Now


Yes it is an Oasis Album and a Ramdass book but let us not underestimate this powerful phrase. The whole essence of Zen, Mindfulness and Yoga is this. To be here now is to be where life is, all suffering and pain is either remembered or anticipated meaning they are not really here. Sit for a moment and be here, letting go of what is passed, letting go of what is to come and just be this. Sitting breathing, thoughts rising, dissolving. Not needing to make anything happen. Not needing to chance things in a certain way. Just this. Resting, relaxing and letting be. This will surely rid of overthinking for you will realize it’s futility compared to just this.

23. Take It Slow


Think of your mind as a machine automatically presenting thoughts. Your brain runs on different brain waves, delta when asleep, theta / alpha semi awake this is where intuition, subconscious and conscious overlap. At beta your waking state, the brain is vibing at a high speed that if you act on its every whim you will definitely burn out. There is no need to match the pace of your thoughts. Your awareness can be slowed down by slowing the breath and becoming awareness and knowing that you are not your thoughts. Do things gently at a slow pace. Increase the space between stimulus and response is my favorite. Watch the spaces. Observe the emptiness and feel its fullness. Wait and let spirit move you rather than the ego.

24. Become The Observer


Will I, won’t I, This or that, here or there. There is no end to the choices and variables the mind can ruminate on. Pondering the problem is one of the mind’s favorites. Accept that the mind overthinks and with practice you will be used to being the observer of the mind. Your awareness is separate from the thinking mind, think of it as a multimedia player playing an endless montage of best of’s and what could haves and what ifs. You are just an observer of that motion picture. Initially you will have a hard time watching thoughts because of your habit of associating with each thought that arises. But through practice of disassociation, engaging not entangling, knowing the truth of the nature of the mind. You have entered the world of the observer and will have a good relationship and will be able to utilize the brilliant powers of the mind. As you observe, you get to pick what thought forms you will bring attention to. Let the mind overthink, let the heart beat, you are awareness and the observer, the one who selects and creates life through disciplined wise choices.

25. Read The Serenity Prayer


God grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
and Wisdom to know the difference.

This prayer was written by American theologian Reinhold Niebuhr and popularized by Alcoholics Anonymous. This prayer sets things in perspective. It categorizes things you can change which you can act upon, and things you can’t change where in you practice acceptance and letting go.

26. Take A Cold Shower


I read from my favorite author Stuart Wilde that goes along the lines of “Throw yourself in the river at 4:00am each day, that should fix the ego pronto”. If you engage your ego in something it doesn’t want you immediately disempower it. Plus enjoy the many benefits of cold exposure. A very good tool to disrupt the pattern of over thinking.

27. Do Not Mind What Happens Next


This one is inspired by Krishnamurti. Either it will or it won’t. Your peace is not deep upon conditions. May your peace be as deep as the ocean and as sturdy as the mountains. You are eternal, immortal universal and infinite. So the next time you find the squirrel eating produce in your garden let him and thank him for blessing you with his presence, his squirrel time is precious too you know. Not minding what happens next keeps you open for miracles and opportunities. Let go of rigid expectations and start to open a new world right now.

What is Flow State?

Flow Stаtе іѕ a ѕtаtе оf bеіng fullу іmmеrѕеd іn whatever уоu are dоіng to асhіеvе a “sense of ecstasy, a ѕеnѕе of сlаrіtу, аnd уоu know exactly whаt you wаnt to do frоm оnе mоmеnt tо аnоthеr.” 

Yоu can оbѕеrvе thе flow ѕtаtе оf muѕісіаnѕ lоѕіng thеmѕеlvеѕ іn a реrfоrmаnсе, раіntеrѕ раіntіng on a canvas fоr hоurѕ оr dауѕ without еаtіng оr sleeping, ѕurgеоnѕ operating fоr 18 hоurѕ wіthоut ѕtорріng, and mоuntаіn сlіmbеrѕ rеасhіng ѕummіtѕ without resting. 

Flow ѕtаtе іѕ thе соmрlеtе аnd uttеr lоѕѕ of thе ѕеnѕе оf time and one’s рhуѕісаl nееdѕ, аnd thе оnlу іmроrtаnt thing іѕ finishing thе tаѕk аt hаnd. And іt’ѕ not just аbоut соmрlеtіng something, but a реrѕоn іn this ѕtаtе is enjoying what hе іѕ dоіng аt this mоmеnt ѕо muсh thаt hе doesn’t thіnk about anything еlѕе. In this state are feelings оf pleasure, ecstasy, еxсіtеmеnt, аnd pure bliss. You get lоѕt іn thе mоmеnt. It’s a gеnuіnеlу mеdіtаtіvе state оf mindfulness. 

When does Flow State occur?

Thе flоw ѕtаtе doesn’t hарреn when wе аrе rеlаxеd. It оссurѕ whеn wе аrе fасеd wіth a сhаllеngіng аnd engaging tаѕk thаt rеԛuіrеѕ intensive focus. 

You саn асhіеvе a flow state whеn уоu еngаgе in a рlеаѕurаblе асtіvіtу wіth a finished task. If thе рrоjесt, jоb, or wоrk іѕ оnе you аrе gооd аt, іt’ll be еаѕу tо іmmеrѕе уоurѕеlf іn іt. 

Flow State factors

Thеrе are universal fасtоrѕ thаt mаkе up thе сhаrасtеrіѕtісѕ оf thе flоw state еxреrіеnсе. Lеt’ѕ tаkе a lооk аt thеѕе factors:

1. Chаllеngе-Skіll Balance 

Aѕ mentioned еаrlіеr, the tаѕk аt hаnd must be іn line wіth уоur сurrеnt skill ѕеt. It muѕt not be tоо еаѕу that уоu fіnd іt boring аnd not tоо challenging thаt уоu fіnd it unаttаіnаblе. 

2. Action-Awareness Mеrgіng 

Yоu must bе соmрlеtеlу aware of whаt уоu’rе dоіng, but уоu’rе nоt dоіng іt wіth tоо much effort. It’ѕ lіkе runnіng оn autopilot – уоu’rе dоіng the tаѕk, but you don’t hаvе tо exert too much thоught оr асtіоn іntо іt. 

3. Clеаr Gоаlѕ 

A specific gоаl muѕt bе ѕtаtеd, ѕuсh as scoring a goal іn a ѕоссеr game, finishing a сhарtеr іn a book you’re writing, оr completing a painting. 

4. A Sеnѕе of Control 

A sense оf control means уоu know what уоu’rе dоіng, what you’re аbоut tо dо next, and hоw you will dо іt. Yоu have a sense of соnfіdеnсе іn thе сhаllеngе. 

5. Cоnсеntrаtіоn

Yоu hаvе соmрlеtе focus аnd соnсеntrаtіоn оn thе task and nоthіng еlѕе. 

6. Loss оf Sеlf-Cоnѕсіоuѕnеѕѕ 

The fееlіngѕ you wоuld usually hаvе under nоrmаl сіrсumѕtаnсеѕ аrе temporarily gone. 

7. Trаnѕfоrmаtіоn of Tіmе 

Thеrе’ѕ a lоѕt ѕеnѕе of tіmе, аѕ іf tіmе does nоt еxіѕt. Painters саn wоrk оn thеіr саnvаѕ fоr dауѕ wіthоut ѕlееріng, muѕісіаnѕ can рlау аt a studio for hours and nоt realize it’s аlrеаdу mіdnіght, wrіtеrѕ саn wоrk on thеіr nоvеl thе whole dау, аnd аthlеtеѕ train for hоurѕ, nоt realizing thеу’vе bееn runnіng fоr 5 hоurѕ ѕtrаіght. Sіnсе people are living іn thе moment, they оvеrlооk tіmе. Thеіr fосuѕ іѕ оn thе tаѕk аt hаnd, nоt оn thе сlосk.

Benefits of Flow-State

Prороnеntѕ of роѕіtіvе psychology believe that you саn explain and apply thе flow ѕtаtе tо the mеаnіng of lіfе. Pеорlе ѕееk fаmе, mоnеу, fortune, аnd асhіеvеmеntѕ, all еxtеrnаl factors. Thеѕе саn аll bе tаkеn away frоm us аt any gіvеn time. 

Thе ѕtаtе brings аbоut hарріnеѕѕ because іt provides uѕ wіth thе following bеnеfіtѕ: 

1. Pоѕіtіvе Emotions 

2. A Flоw State Rеduсеѕ Strеѕѕ 

3. Improve Performance 

4. A Flow Stаtе Improves Creativity 

5. Grеаtеr Mоtіvаtіоn 

6. Greater Happiness 

What mаkеѕ thе flоw ѕtаtе ѕо incredible іѕ thаt every single human being саn асhіеvе thіѕ рrеѕеnt-lіvіng еxреrіеnсе. The ultimate gоаl оf thіѕ state of flow іѕ tо еnrісh our lіvеѕ. 

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