by ShivM | Feb 9, 2024 | Lifestyle
Ever feel like your days just went by in a blur? Work, chores, social media, repeat?
Sometimes, it’s easy to miss the little joys hidden in the everyday. But what if I told you there’s a simple hack to shift your perspective and infuse your life with more positivity?
It’s not magic, it’s just 10 minutes of your time, a paper and a pen before bed. Let’s dive into the power of 10 Nightly Nuggets!
Imagine this: you crawl into bed, snuggle under the covers, and instead of scrolling through endless feeds, you grab a notebook and jot down the 10 best things that happened during the day. This little ritual works wonders. Incorporating these practices can be a game-changer.
So, how do you do it? It’s all about gratitude and mindfulness. Find a quiet corner, grab a pen, and let your day replay like a movie. Here are what and why to get you started:
1.What made you smile today?
Did a silly cat video brighten your day? Did your partner crack a joke that had you doubled over? Maybe your kid finally mastered that bike ride they’ve been practicing.
Why Remember the Smiles? It’s All About Cultivating Ananda (Joy)
Remember that feeling of your cheeks stretching wide, a genuine laugh bubbling up from your core? Those moments, no matter how seemingly insignificant, hold immense value. Why? Because they’re tiny sparks of ananda (joy), a fundamental aspect of a fulfilling life.
Remembering and cherishing your daily smiles aligns with this teaching. It trains your mind to find joy in the simple things, not just grand achievements. It cultivates inner peace and resilience, helping you navigate the ups and downs of life with equanimity. Think of it like building a happiness bank account. Every smile, every chuckle, every moment of lightness becomes a deposit. When faced with challenges, you can withdraw from this account, recalling those joyful memories to uplift your spirit and remind yourself of the good in your life. Positive psychology research shows that focusing on gratitude and positive experiences can increase happiness, reduce stress, and even boost your immune system. Remember the heartwarming movie “The Pursuit of Happyness”? Will Smith’s character, Chris Gardner, facing immense adversity, uses his son’s laughter as a source of strength and hope. It’s a powerful testament to the transformative power of joy.
So, next time you catch yourself smiling, don’t just let it fade away. Jot it down! You’re not just recording a funny moment; you’re nurturing a wellspring of inner joy that will illuminate your life’s journey.
2.Did you witness any beauty?
Nature is a masterpiece, so did you catch a breathtaking sunrise? Maybe a stunning flower caught your eye, or you admired a piece of art.
Finding Beauty is all about Cultivating Santosha (Contentment)
Remember that sense of awe when you witness a vibrant sunset, the delicate details of a flower, or the intricate design of a painting? Those moments awaken a feeling of santosha, another essential element for a happy life – contentment.
Appreciating beauty aligns perfectly with this teaching. It shifts our focus from external rewards to appreciating the inherent value and wonder in the present moment. It cultivates contentment, reducing the yearning for more and allowing us to find joy in what we already have. Think of it like nourishing your soul with beauty. Just like your body needs healthy food, your spirit thrives on moments of awe and appreciation. They remind you of the world’s richness and fill you with a sense of peace and gratitude. Spending time in nature, looking at art, or simply noticing the beauty around you can lower stress, boost creativity, and enhance overall well-being. Beauty is everywhere, waiting to be discovered by an open heart.
So, open your eyes to the world around you. Savor the beauty in a sunrise, a flower, or a work of art. You’re not just appreciating aesthetics; you’re nurturing a deep sense of contentment that will enrich your life in countless ways.
3.Did you conquer a challenge?
Did you crush that workout you were dreading? Maybe you finally tackled that work project that had been looming.
Celebrate Your Victories – Cultivating Swastha (Well-being)
Remember that satisfying feeling of finally completing a challenging task? The rush of endorphins, the sense of accomplishment? Those moments, often overlooked, are powerful tools for fostering well-being.
Celebrating your victories, irrespective of their size, aligns beautifully with this message. It reinforces a sense of self-worth and agency, reminding you that you are capable and deserving of success. This boosts your confidence and motivation, propelling you forward towards achieving your goals. Think of it like building a muscle of self-belief. Every challenge overcome, every goal achieved, adds strength and resilience to this muscle. When faced with future obstacles, this inner strength allows you to approach them with determination and optimism. Celebrating accomplishments, no matter how small, triggers the release of dopamine, a neurotransmitter associated with happiness and motivation. Additionally, taking the time to acknowledge your efforts reinforces positive behavior patterns, helping you stay on track towards your goals.
So, don’t shy away from celebrating your achievements, big or small. Take a moment to acknowledge your effort, pat yourself on the back, and savor the feeling of success. You’re not just indulging in self-praise; you’re cultivating a foundation of well-being and setting yourself up for future triumphs.
4.Did you connect with loved ones?
Did you have a heart-to-heart with a friend? Maybe you shared a warm hug with your family.
Cherish Connections leads to Cultivating Prem (Love)
Why treasuring connections with loved ones is key to unlocking prem (love), and a cornerstone of a fulfilling life? Remember the warmth of a heartfelt conversation with a friend, the comfort of a hug from a family member? These moments, however fleeting, hold immense power. They nourish our connection to others, fostering a sense of love and belonging, essential for our well-being.
Cherishing connections aligns perfectly with this teaching. It reminds us that we are not isolated islands but part of a larger tapestry woven with love. It cultivates a sense of belonging, reduces loneliness, and provides a support system that enriches our lives in countless ways. Think of it like tending to a garden of relationships. Just like plants need sunlight and water, connections thrive with time, attention, and nurturing. Taking the time to connect with loved ones, even in small ways, waters this garden, allowing love to blossom and flourish. Strong social connections can boost mental and physical health, reduce stress, and increase longevity.
So, cherish your connections with loved ones. Make time for conversations, share hugs, and express your appreciation. You’re not just strengthening bonds; you’re cultivating a wellspring of love that will nourish your life and bring immense joy.
5.Did you try something new?
Stepping outside your comfort zone is scary but rewarding! Did you finally try that new restaurant everyone’s been raving about? Maybe you learned a new dance move or tackled a DIY project.
Embrace Newness: Cultivating Saahas (Courage)
Remember the thrill of trying that new restaurant, the satisfaction of mastering a new dance move, or the accomplishment of completing a DIY project? Those moments, often filled with initial hesitancy, hold immense value. Why? Because they cultivate courage, a vital ingredient for growth and personal fulfillment.
Stepping outside your comfort zone requires you to face your fears, overcome self-doubt, and fight the inner battles that hold you back. This act of courage not only leads to concrete achievements but also builds inner strength and resilience. Think of it like expanding your world map. Every new experience, big or small, adds a new territory to your map, broadening your horizons and enriching your perspective. This courage to explore helps you discover hidden talents, overcome limitations, and live a life filled with vibrant experiences. Stepping outside your comfort zone boosts self-confidence, creativity, and problem-solving skills.
So, don’t shy away from trying new things, even if they seem daunting. Celebrate your courage, big or small. You’re not just ticking items off a list; you’re building a life rich in experiences, courage, and the unwavering spirit to conquer any challenge.
6.Did you learn something interesting?
Maybe you stumbled upon a fascinating article, or a conversation sparked your curiosity. Learning keeps our minds young and vibrant!
Embrace Curiosity: Cultivating Jigyasa (Curiosity)
Remember the spark of excitement when you stumbled upon a captivating article, or how a conversation unlocked a new realm of knowledge? Those moments, even seemingly insignificant, hold immense power. Why? Because they fuel your jigyasa, your innate desire to learn and grow, keeping your mind young and engaged.
Seeking knowledge aligns perfectly with this teaching. It keeps your mind active, expands your understanding of the world, and challenges you to see things from different perspectives. This continuous learning not only opens doors to new opportunities but also prevents stagnation and keeps your spirit youthful. Think of it like nourishing the soil of your mind. Just like fertile soil fosters the growth of vibrant plants, a curious mind readily absorbs new information and experiences, allowing you to blossom with creativity and intellectual growth. Lifelong learning improves memory, cognitive function, and even reduces the risk of dementia.
So, embrace your innate curiosity. Seek out new information, engage in thought-provoking conversations, and explore different fields of knowledge. You’re not just accumulating facts; you’re nurturing a vibrant mind, expanding your horizons, and keeping your spirit forever young.
7.Did you find inspiration?
A motivational quote, a powerful book, even a wise word from a stranger can leave a lasting impact. Reflect on what inspired you!
Finding Inspiration: Cultivating Buddhi (Wisdom)
Remember the time a powerful quote ignited a spark within you, or how a book touched your soul and shifted your perspective? Maybe even a wise word from a stranger left a lasting impact. These moments, often fleeting, hold immense power. Why? Because they fuel our buddhi, allowing us to see the world with clarity, compassion, and understanding.
Finding inspiration aligns perfectly with this teaching. It exposes us to new ideas, challenges our assumptions, and broadens our understanding of the world. This journey of seeking wisdom not only leads to personal growth but also helps us navigate life’s challenges with greater maturity and compassion. Think of it like building a lighthouse within yourself. Each source of inspiration, big or small, adds a ray of light, illuminating your path and guiding you towards a brighter future. This inner light helps you make better decisions, navigate difficult situations, and live a life filled with purpose and meaning. Exposure to positive and inspiring messages can boost optimism, resilience, and overall well-being.
So, actively seek out inspiration. Read books, listen to podcasts, engage in thoughtful conversations. Be open to the wisdom shared by others, even in unexpected places. You’re not just collecting quotes; you’re building a foundation of wisdom that will guide you, illuminate your path, and help you live a life filled with meaning and purpose.
8.Did you connect with nature?
Even a few minutes spent outdoors can do wonders. Did you soak up the sunshine, breathe in the fresh air, or listen to the birdsong? Nature is always there to recharge us!
Embrace Nature’s Embrace: Cultivating Santosh (Contentment) and Pran (Life Force)
Remember that feeling of calm washing over you as you soak up the sunshine, the invigorating breath of fresh air filling your lungs, or the soothing melody of birdsong? These seemingly simple moments in nature hold immense power. Why? Because they reconnect us to the source of life itself, replenishing our pran and promoting a deep sense of santosh.
Connecting with nature aligns perfectly with this teaching. It reminds us that we are not separate entities but integral parts of a vast, interconnected ecosystem. This sense of belonging fosters a deep sense of peace and contentment, reducing anxiety and promoting inner harmony. Think of it like stepping into a natural energy source. Just as nature constantly renews itself, spending time outdoors revitalizes our own life force, leaving us feeling rejuvenated and refreshed. This renewed energy allows us to approach life’s challenges with greater vitality and a renewed sense of perspective. Spending time in nature reduces stress, improves mood, and even boosts the immune system.
So, make time for nature, even if it’s just a few minutes on your balcony or a walk in the park. Breathe in the fresh air, listen to the sounds, and simply be present. You’re not just escaping the indoors; you’re reconnecting with your source of energy, finding contentment in the present moment, and nurturing a spirit that thrives alongside nature’s wonders.
9.Did you express gratitude?
Taking a moment to appreciate the good things, big or small, shifts your perspective. Did you thank your partner for dinner, tell your friend you appreciate them, or simply express gratitude for being alive? Gratitude is magic!
Finding Magic in Gratitude: Cultivating Ishvara Pranidhana (Surrender and Gratitude)
Remember the warmth you felt when thanking your partner for dinner, the joy of expressing appreciation to a friend, or even the quiet moment of gratitude for simply being alive? These seemingly simple acts hold immense power. Why? Because they shift your focus from what you lack to the abundance already present, fostering a sense of contentment and joy.
Expressing gratitude aligns perfectly with this teaching. It reminds us that everything we have, big or small, is a gift, and acknowledging that fosters a sense of surrender and acceptance. This shift in perspective reduces resentment and negativity, making space for joy and appreciation to blossom. Think of it like cultivating a fertile ground of thankfulness. Every expression of gratitude, like a seed, takes root and nourishes your spirit. Over time, this garden of gratitude blooms with joy, contentment, and a deeper appreciation for the beauty and abundance in your life. Practicing gratitude reduces stress, improves sleep, and even boosts the immune system.
So, don’t shy away from expressing gratitude. Thank your loved ones, appreciate the small things, and even express gratitude for facing challenges, as they teach you resilience. You’re not just saying “thank you”; you’re cultivating a magic wand that transforms your perspective, unlocks joy, and opens your heart to the true abundance in your life.
10.Did you forgive yourself?
We all make mistakes, but dwelling on them doesn’t help. Did you let go of something you were holding onto, choose forgiveness, and move forward? Self-compassion is key!
Finding Freedom in Forgiveness: Cultivating Karuna (Compassion) and Maitri (Self-Love)
Remember the lightness you felt when you finally released a burden, forgave yourself for a past misstep, and chose to move forward? These moments, often challenging, hold immense power. Why? Because they cultivate karuna for yourself, allowing you to extend maitri, or self-love, and build a foundation for personal growth and well-being.
Forgiving yourself aligns perfectly with this teaching. It’s not about condoning mistakes, but acknowledging them, learning from them, and choosing to let go. This act of self-compassion frees you from the shackles of guilt and self-blame, allowing you to embrace your imperfections and move forward with renewed kindness towards yourself. Think of it like clearing a path towards self-love. Every act of forgiveness, like removing a stone from the path, creates a smoother journey towards genuine self-acceptance. This journey allows you to appreciate your strengths, celebrate your unique qualities, and build a foundation of self-love that empowers you to face life’s challenges with resilience and compassion. Self-forgiveness reduces stress, improves self-esteem, and even strengthens relationships.
So, don’t be afraid to forgive yourself. Acknowledge your mistakes, learn from them, and choose to let go. You’re not erasing the past; you’re creating space for self-compassion, nurturing self-love, and setting yourself free to walk the path of personal growth with grace and understanding.
Remember, there’s no right or wrong answer here. It’s about cultivating gratitude and reflecting on the positive aspects of your day. Do it for a week, a month, even a year, and see how your outlook transforms. You might be surprised at how much positive energy you tap into!
So, ditch the phone, grab the notebook and pen, and start writing your 10 Nightly Nuggets. You deserve a dose of positivity before drifting off to sleep. Sweet dreams, and remember, gratitude is the key to unlocking a happier, more peaceful you!
by ShivM | Feb 4, 2024 | Relation
Have you ever get tangled up in your emotions? It happens to the best of us! Through this blog I would mention about two powerful emotions: love and compassion. We all know love, that rush of passion that makes life feel like a vibrant song. And then there’s Compassion. Have you ever thought mindfully about compassion, its quiet strength and liberating power? Let’s read through…
Something about Love and Compassion
Imagine your emotions like colourful threads. Love, fuelled by passion, can be an intense thread, binding you closely to someone or something. It’s beautiful, yes, but sometimes it can feel restrictive, like a tight knot. Think of those couples lost in their own world, oblivious to everything else. That “conspiracy of love,” as I call it, can be fun, but it can also become a pressure cooker of expectations and limitations. Think of someone you love and read these lines again.
But compassion is a different thread altogether. It’s like a soft, flowing silk, weaving its way through all aspects of life. It doesn’t discriminate between good or bad, happy or sad. It simply acknowledges and understands the suffering of others, even those we might not particularly like.
Imagine that person who irritates you and makes you angry. Compassion doesn’t judge them, it sees their struggles and offers understanding, maybe even a helping hand. This doesn’t mean becoming a doormat, but it opens your heart to a wider world, free from the entanglements of exclusive love.
So, can you think of the difference? Love is often fuelled by passion, it is beautiful but enclosed our bound to a particular person or thing. Compassion is like a flowing river that liberates us and allows us to connect with everyone and everything, without judgment or expectation.
I’ll try to take you deeper into these fascinating emotions and maybe help in uncovering how love can transform into compassion and how embracing this shift has enriched my life in an unimaginable way.
Transforming Love into Compassion
Remember that tangled thread of love written earlier? Yes, it can be intense, but sometimes, that intensity can feel like walking a tightrope or similar to an electric wire. We become heavily reliant on goodness of our loved ones, and when things didn’t align with our expectations, the knot tightens, and suffering sets in.
But there’s a passionate spark in love that holds the potential to transform into something bigger, something free and this is what is termed as – compassion. Think that the intense thread slowly loosening, its vibrant color softening into a gentler tone of colour. It starts expanding and loosening or liberating, reaching out to encompass not just one person, but everyone around you. That’s the essence of compassion – an all-encompassing understanding and care.
Think about it this way: when you first fall in love, it’s like discovering a hidden treasure box. You focus solely on its contents, guarding them jealously, hiding it from the world, protecting it from everyone everywhere. But compassion on the other hand is like opening that chest and sharing its riches with the world. It’s not about shifting your love, but about expanding it, allowing it to flow freely towards all beings, regardless of their flaws or circumstances.
From Love to Compassion, this transformation can never be a one-time thing. It’s a journey, a continuous expansion of our emotional landscape. The more you practice compassion, the easier it becomes. You start seeing the world through a different lens, one where suffering isn’t something to judge, but an opportunity to connect and offer help and support.
Remember that person who used to irritate you and makes you angry? Now, with the lens of compassion, you might see their anger as a cry for help, their negativity as a symptom of their own struggles. This doesn’t mean disregarding or excusing their behavior, but it allows you to respond with empathy and understanding, breaking the cycle of negativity and creating space for healing.
This shift from entangled love to unbound compassion isn’t always easy. It requires practice, self-awareness, and a willingness to let go of limiting beliefs. But trust me, the rewards are incredible. With compassion, you’ll experience a deeper connection with the world, a lighter heart, and a newfound sense of freedom from the entanglements of exclusive love.
How I turned Compassionate
Alright, time to share something personal! I mentioned earlier “conspiracy of love”, let me tell you, I’ve lived that story multiple times, in colleges, corporate journey. Most prominent ones being, an instance of 9-10 years ago, one 6-7 years ago, another instance 2-3 years ago. I had this feeling of love from my side, which was all about intense passion, a cyclone of emotions focused solely on person of my affection. I was in my own little world of imagination, excluding everything else, and while it felt magical only to me at that time, now that I think about it, it was also limiting. The excitement and pressure to maintain that identity of a perfect partner was immense, and any perceived “badness” could potentially ruin the illusion, which mostly leads to pain and disappointment.
But life, as it does, threw me some bouncers. Relations shifted, expectations clashed, and the tight knot of love started to loosen itself. It was confusing, a bit uncomfortable in beginning, but it also became the catalyst for my journey towards compassion. The thing that helped me a lot was being conscious about feelings, introspecting why I am getting this much affected by something which is not part of me. Thanks to multiple YouTube videos, Inner Engineering of Sadhguru, Mindvalley Lessons, Vipassana, many books, and slowly, I began to understand that love, in its pure form, shouldn’t be about exclusivity or possession. It should be like a lighthouse, shining its light on everyone, regardless of their proximity or perceived “goodness.”
This shift wasn’t a sudden flash of insights, but a gradual unfolding of realisations and visions. I started practicing mindfulness, meditations, getting deep into practices that I learnt, paying attention to my own emotions and reactions without judgment. I opened myself up to different perspectives, trying to understand the “why” behind people’s actions, even those who irritated me or have left me or are not in touch anymore. Slowly, the walls of my emotional fortress began to crumble, replaced by a sense of empathy and interconnectedness with everyone. I still help a lot of those who are best of my friends and even those who have rejected and left me or no longer active part of my life, I’m still open to have cup of coffee with them whenever they feel like. Many a times I’ve left my things, just to be there for them. If I would have been in love, exclusive to one person, I might not be that person who’s there for everyone wholeheartedly.
It wasn’t always sunshine and rainbows. There were moments of doubt, flashes of old patterns banging their heads sometimes. But with each conscious effort, each act of compassion, I felt a lightness I hadn’t experienced before. The world seemed less harsh, judgments faded, and a sense of peace I never thought possible started to take root. And the joy it gives is something very rare, sweet and cannot be compared. I am also very grateful to few of my friends who I believe think in same way, being there for others and sometimes people of such kind to need support too, so we are there mutually for each other and in those moments you forget all sufferings, entanglements, judgements and drive each other to amplify this feeling.
Now, please don’t get me wrong, I still experience passion, that spark of excitement for certain people and things i.e. Love. But it’s no longer an exclusive feeling, it’s more of a warm feeling that radiates outwards, embracing the world in its gentle glow. The best part is – this shift from feeling of Love to showing Compassion hasn’t reduced the intensity of my close relations. On the contrary, it has actually strengthened them. My love, care and support for people has become more genuine, more accepting, and ultimately, more fulfilling.
This was a very short glimpse of my personal transformation. I know for sure your’s will be different. But if you’re resonating with this exploration of love and compassion, remember, you’re not alone. Feel about your own thoughts, your struggles, and your victories. Create a space where all can learn from each other, support each other, and collectively move towards a world where compassion is prominent feeling, untangling us from the limitations of exclusive love and guiding us towards the boundless feeling of liberation.
by ShivM | Jan 28, 2024 | Mind, Productivity
How do we actually stop scrolling, swiping, Instagram, Facebook, WhatsApp, Snapchat, etc, which takes 2-3 hours of our day?
The funny thing about this blog is that only around 5% of the you reading this will look through the whole text. That’s because the people who clicked this link to this are the ones that need this advice the most.
If I was like most people in this space who give lifehacks, I would give you the top five tricks to never scroll again and I would write this in really witty and entertaining way with some jargons, jokes, interesting facts, life lessons etc etc etc. and you would leave feeling really motivated.
And I would really think that you would have stopped scrolling.
But in fact you would actually switch your browser tab or switch to another application being more addicted and even more drawn to your phone because this blog would just further solidify your social media addiction.
However if you are in it for some 5 tips or 7 hacks or daily routine, you are going to get really disappointed, since this is not that type of blog or content.
Quick instruction, even this blog is for stopping scrolling, you are allowed to scroll to the next part, but only in this blog, not outside of it.
I hope you are very well aware of the fact that scrolling shortens our attention span. It’s the core issue why we can’t sit down to be focused and productive. The reason we find reading or working boring is probably not because the book or blog you’re reading is bad (including this one 😀 ) or the work we’re doing is boring it’s because we have short attention span so we can’t focus hard enough on the task at hand. We want to stop scrolling most likely because we have something more more important that we want to get done. We want to be more focused when studying or working on our office tasks and there’s actually only one thing that we need to do to help us become more focused and that thing is – Increase our attention span.
So how do we actually increase our attention span?
Attention span is like a muscle and similar to how we train our biceps to become bigger and stronger through repeatedly training it, we can do exactly the same thing with our attention. The answer is Meditation.
Every time we meditate we go to the mental gym and we do some bicep curls for our attention span.
This blog too is meant to serve you as an exercise just like meditation that will help you increase your attention span.
Till you reach the end, you would have done many bicep curls for your brain.
So sincere request is don’t do something else while reading this till the last line. I know I’m asking you to do something impossible and which is going to take lot of your efforts by doing nothing and just reading this. But trust me, you’ll feel very different in just next 5 minutes. Don’t switch tabs, don’t switch app, don’t directly scroll down to see the end and don’t only go through the highlighted text.
Just focus all your attention on the current word, read and move to next one.
Your brain will try to tell you that you need to be somewhere else, you need to watch some other video, see friend’s Facebook or Instagram post or watch other series or chat with a friend or see the notifications that just came.
I understand you need to do other things but don’t listen to your brain for few minutes. For next 5 minutes you don’t need to be anywhere else than right here. Keep this in mind while reading rest of the blog.
Carefully observe that your brain is telling you to close this and switch to other thing, but you stay here and read further.
Anyway you have already done a few bicep curls for your attention span and your focus would have definately improved, event if it by few seconds but it has.
You clicked this link to regain your attention and this is how the people click any such link to watch or read something more stimulating. So basically admit that you didn’t want to train you attention, which is okay, except it makes you somewhat hypocrites because you clicked on a link mentioning how to stop scrolling because you wanted to become more focused and click somewhere else to watch or read something more stimulating. So don’t be that type of person.
More brain curls. You completed Level 1. Cheers. You are doing amazing.
Now let’s get more serious. There’s one thing that we can do every day for just a few minutes after we’ve woken up that will drastically increase our attention span and as a result will make us more focused individuals. That is meditation. Let’s do while you are reading this.
Sit down comfortably wherever you are and redirect your focus inwards. Try to have no distractions. If you are in public place or with friends or family members, for few minutes try to shift focus entirely here in reading this.
Now, just focus on your breath. Focus on Inhale. Focus on Exhale.
This is without a doubt the exercise everyone needs the most.
We are now going to actually test this for the next couple of minutes.
Just focus on your breath. Focus on Inhale. Focus on Exhale.
I will give you counter for guidance.
Let’s consider from here on, whichever number you see, read it in span of 1 second.
As you read 1..2..3..4.. you Inhale. That is 4 seconds.
As you read 4..3..2..1.. you exhale. That is 4 seconds.
And this has to do be done 10 times. Honestly please. If you cheat, you are cheating yourself 😀
Remember – Focus on breath, counter and don’t skip any lines.
Let’s start.
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Don’t Scroll…
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Read and Follow
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Few More…
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Come on… You can do it.
Inhale 1..2..3..4..
Exhale 4..3..2..1..
Great job.
You have just done many more bicep curls for your brain which has improved your attention span a little bit further.
Level 2 Done. Cheers.
I remember when I tested it around 3 years ago, I felt kind of weird about it because I thought that it was just things that only monks or yogis did and at first I didn’t really get it. Then when I understood the benefits of it and I saw why it actually would help me make more progress towards being focused and productive. I started doing it daily for just 3 minutes at first. It was really hard. Many thoughts would come up and I would get diverted easily. But then quickly as I did it more and more I became better at it. I started to increase the time from 3 minutes to 5 minutes and then from 5 minutes to 10 minutes and now even 20-30 minutes, where I just sit in my room with no stimulation, no music, nothing, except just me focusing on my breath. And as a result it has helped me make huge progress in becoming mindful and conscious, as now I’m able to actually sit down and work which before I meditated was completely impossible.
I know I may have exaggerated benefits of meditation but those are just some things that are making your brain stronger and stronger. So make the conscious decision right now, to not listen to any other thoughts and let them just pass by in same way you have let other calls, notifications, distraction pass by (only if you have reached till here 😀 ). I highly recommend that you do this first thing in the morning and you only have to do it for 3 minutes in beginning to start seeing a difference in your focus. Don’t listen to your brain telling you all the reasons why you can’t, it’s weird, it’s cringe or any other thoughts that you might be getting now. It’s not weird and cringe to focus on improving yourself. It’s necessary because this is the step in the right direction that will take you closer towards your goal of getting focused, getting productive, students for better grades or people who want to work a lot and make more money.
Try this experiment from the very next day you read this. Just meditate for 3 minutes every morning and I can surely guarantee you that you will see significant improvement in your focus.
Great job you’ve now finished Level 3 of this little exercise. Cheers.
Your mind may have wandered away thinking about something else throughout this reading, you might have got some notifications, someone around might have called you. But if you’ve stayed till here, or maybe you think that you haven’t done this in the right way or you’ve done something wrong while reading through it, you haven’t.
Trust me, whatever you thought about during this reading doesn’t matter. What matters is that you’ve stayed throughout the last sentence and you’ve followed through all the conditions asked in the beginning. And that’s what matters.
Remember, brain bicep curls always. Inhale, Exhale.
by ShivM | Jan 19, 2024 | Mind
Think of a pebble tossed into a still pond. The ripples spread outward, seemingly insignificant at first, yet reaching the far edges, nudging leaves, whispering secrets to the reeds. That’s the quiet power of making a difference in someone’s life. You don’t need thunderous pronouncements or superhero leaps to leave a lasting impact. Often, all it takes is a gentle care, a small but intentional ripple.
Forget the pressure to be brilliant, rich, beautiful, or powerful. These are masks, not compasses. What truly guides us is the simple, unassuming quality of caring. It’s the grandmother lending a listening ear, the colleague offering a helping hand, the stranger sharing a smile. These seemingly small acts are the threads that weave the tapestry of human connection, the lifeblood of a world where support thrives and loneliness fades.
Sometimes, the hardest thing is keeping things simple. In our quest for achievement, we overcomplicate. We build intricate plans, chase complex goals, and forget the beauty of a moment shared, a burden lifted, a vulnerability embraced. Let’s face it, sometimes the easiest, most impactful thing we can do is just be present. Drop the agenda, listen deeply, offer a genuine hug. These are the ripples that echo in the soul, long after the moment has passed.
Attitude? Your choice, my friend. We can choose to see failures as stumbling blocks, roadblocks that bring our journey to a screeching halt. Or, we can choose to see them as temporary detours, opportunities to learn, grow, and chart a new course. Every setback holds the potential for a pivot, a chance to rewrite the narrative, to emerge stronger, wiser, and ready to continue the dance.
Now, let’s talk about coaches, because let’s be honest, sometimes even those guiding the way lose sight of the North Star. The irony, right? But when a coach forgets their own authentic self, replacing it with a persona of supposed expertise, the ripples become murky, confusing, and ultimately uninspiring. True leadership comes from within, from walking the talk and embodying the values we preach. It’s messy, vulnerable, and infinitely more powerful than any perfectly curated facade.
And speaking of leadership, let’s remember the magic of teamwork. We weren’t meant to go it alone, isolated pebbles struggling against the current. When we come together, united by a shared vision, our individual ripples merge into a wave of force, capable of overcoming mountains and carving new paths. It’s the difference between a lone campfire sputtering in the wind and a roaring bonfire, casting warmth and light for all to share.
So, dear reader, take a deep breath and align your priorities with your heart. What truly matters to you? What values dance in your soul? What needs whisper in the quiet corners of your being? Let these be your compass, guiding you towards actions that resonate with your deepest desires. And as you take those steps, remember, even the smallest ripple can change the world, one heart at a time.
Go forth, my friend, and be the pebble that creates a symphony of kindness. The world is waiting for your unique splash.
Mindfulness Tip: Take a moment each day to reflect on the ripples you’ve created. Did you offer a kind word? Lend a helping hand? Simply be present for someone in need? Celebrate these micro-moments of impact, for they are the building blocks of a life well-lived, a life that leaves the world a touch brighter than you found it.
by ShivM | Jan 14, 2024 | Learning, Lifestyle, Mind, Productivity
We’ve all been there. The summit of our goals shimmers in the distance, but the path ahead is shrouded in the fog of demotivation. Life throws its curveballs, routines crumble, and suddenly, the once-burning fire of our ambition dwindles to a flickering ember. But fear not, fellow adventurers! This blog is your map to reignite that flame and stay firmly planted on the path to success, even when the going gets tough.
1. Reframe the Fizzle: The Magic of Cognitive Restructuring
Ever berated yourself after a missed workout or a cheat day? That’s your inner critic whispering negativity. But here’s the secret weapon: cognitive restructuring. This technique helps you flip the script on those self-deprecating thoughts. Instead of dwelling on the “I can’t” and “I shouldn’t,” we reframe them into positive affirmations like “I’m back on track” or “I’m making progress, one step at a time.” Think of it as swapping out a flat tire for a spare – it’s not about erasing the setback, but about moving forward with renewed resilience. Journaling is your pit crew in this process, allowing you to track your negative thoughts and craft powerful counter-narratives. Remember, you’re the author of your own story, so write one of triumph, not defeat!
2. Find Your Tribe: Social Media as Your Cheer Squad
Let’s face it, social media can be a double-edged sword. But when it comes to motivation, it can be your secret weapon. Follow and interact with accounts that align with your goals. Think fitness gurus, productivity ninjas, or even motivational memes. Why? Because liking and commenting on their posts triggers the algorithm gods to shower you with more inspiring content. It’s like having a personalized cheerleader squad in your pocket, constantly reminding you why you started this journey in the first place.
3. Mark Your Milestones: The Power of the Physical Calendar
Forget the digital confetti – sometimes, old-school methods are the most effective. Ditch the sterile calendar app and grab a physical one. Why? Because crossing off completed days with a satisfying tick (never a cross, those are for pirates, not progress!) creates a tangible sense of accomplishment. It’s a visual reminder of your journey, a testament to your small victories, and a beacon that keeps you focused on the bigger picture.
4. Build Your Motivation Team: From Venting to Venturing
We all need a support system, and when it comes to motivation, having the right people in your corner can make all the difference. Identify three key individuals: your “venting buddy” who listens without judgment, your “cheerleader” who pushes you forward, and your “adventure buddy” who joins you in activities related to your goals. Gamification with friends, shared challenges, and collaborative efforts can turn motivation into a thrilling shared experience. Remember, you’re not alone on this climb, so let your team be your climbing ropes, pulling you up when the path gets steep.
5. Celebrate the Small Wins: Rewards for the Road Warriors
Don’t wait for the summit to crack open the champagne. Celebrate every step on the way! Acknowledging your progress, no matter how small, reinforces positive behavior and keeps the motivational fire burning. Share your achievements with your support system, let them shower you with virtual high fives, and reward yourself with something you truly enjoy. Remember, immediate rewards are more potent than distant promises, so fuel your journey with mini-celebrations along the way.
6. Prioritize “Effective” Days Over “Efficient” Ones
We’re all masters of ticking boxes, but sometimes, quantity trumps quality when it comes to motivation. Don’t get caught in the efficiency trap of completing countless small tasks while neglecting the truly impactful ones. Prioritize “effective” days where you focus on making significant progress towards your goals. Think of it like conquering a mountain instead of clearing pebbles. This doesn’t mean neglecting smaller tasks, but it means recognizing the days that truly move the needle and celebrating them accordingly. To solidify your commitment, consider signing a contract with yourself, outlining your “effective day” goals and the rewards you’ll earn for achieving them.
7. Sleep – Your Secret Weapon for Wellness
Ever feel like your motivation is hibernating with the bears? It might be time to check your sleep hygiene. Quality sleep affects everything from your fitness and diet to your mental health and overall well-being. When you’re sleep-deprived, your willpower weakens, cravings intensify, and healthy habits become an uphill battle. So, before you reach for another cup of coffee to fuel your productivity, prioritize a good night’s sleep. It’s the foundation for a healthy mind and body, and a well-rested you is a motivated you. Think of it as charging your internal battery: the deeper the sleep, the longer your motivation meter stays in the green zone. So, dim the lights, silence the notifications, and create a sleep sanctuary that lulls you into a restorative slumber. You’ll wake up feeling refreshed, revitalized, and ready to conquer your goals with renewed vigour.
8. The 20-Minute Morning Manifesto: Kickstart Your Day with a Mini-Motivation Revolution
Sometimes, the biggest hurdle is simply getting started. That’s where the 20-minute morning manifesto comes in. This potent cocktail of a 10-minute workout, 7-minute meditation, and 3-minute journaling can be your daily shot of motivation. The short burst of exercise gets your blood pumping and endorphins flowing, while the meditation quiets the inner chatter and sets your focus for the day. Journaling then allows you to reflect on your goals, plan your actions, and visualize your success. These 20 minutes might seem insignificant, but they’re like lighting the fuse on a rocket – they propel you into the day with momentum and purpose. Remember, consistency is key. Even when motivation feels like a distant mirage, show up for your 20-minute ritual. It’s the bridge between your sleepy self and your motivated self, and crossing it every morning sets you on the path to achieving your wildest dreams.
Remember, staying motivated is a journey, not a destination. There will be stumbles, setbacks, and days when the mountain feels insurmountable. But with these eight hacks in your backpack, you’ll have the tools to navigate the rough terrain and reach the summit, one triumphant step at a time. So, lace up your boots, grab your compass, and let’s conquer the Motivation Mountain together!
The motivation of this blog came from Jay Shetty’s Podcast – On Purpose. Checkout the link here on Spotify
