10 Nightly Nuggets: Unlocking Gratitude and Peace Before Sleep

by | 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!

Beyond Myth, A Master of Humanity – Unveiling the Timeless Wisdom of Lord Ram

by | Jan 22, 2024 | Spirituality

Lord Ram, the name evokes visions of a towering prince, clad in golden armour, defeating the ten-headed demon king Ravana. But his story, etched in the epic Ramayana, goes beyond mere myth. It’s a masterclass in the art of navigating life’s most complex challenges, a tapestry woven with threads of resilience, unwavering commitment, and an unyielding spirit of righteousness.

This isn’t a tale of a divine being, aloof and untouchable. It’s the touching journey of a man, tested by fire, forged in adversity. Every step of his extraordinary path whispers wisdom, timeless lessons that resonate across centuries and offer a guiding light to anyone tussling with the uncertainties of life.

So, let’s try to understand and step into the world of Lord Ram, where hardships become teachers, challenges unveil hidden strengths, and love emerges as the most potent weapon against despair.

The Inextinguishable Flame
Resilience in the Face of Adversity –

Imagine a Banyan tree, its roots deeply entwined with the earth, weathering centuries of storms. That’s the essence of Lord Ram’s resilience. His life wasn’t a fairytale prince’s glide through rose petals. It was a turbulent voyage, filled with exile, betrayals, and battles fought not just against external enemies, but against the demons of doubt and despair that whisper in the quiet corners of the heart.

But Ram never let the winds of adversity extinguish his inner flame. When banished from his beloved Ayodhya, he didn’t collapse under the weight of injustice. Instead, he embraced the wilderness as his classroom, honing his skills, forging alliances with the noble monkeys of Kishkindha, and nurturing hope like a fragile ember in the face of the storm.

This wasn’t impassive, it was a conscious choice. He understood that life’s challenges test not just our strength, but our capacity to transform them into stepping stones. Remember when Sita was abducted by Ravan? Despair could have easily consumed him, but Ram rose above it, channeling his grief into unwavering determination. He built bridges across oceans, rallied diverse allies, and never let the flicker of hope for Sita’s return die within him.

His resilience teaches us a profound lesson. Life isn’t about avoiding storms. It’s about learning to sail through them. When the tides turn against you, remember Ram, facing every hurdle with grace and courage. Find inspiration in his ability to turn adversity into an opportunity for growth, forging alliances in the wilderness, and nurturing the inextinguishable flame of hope even in the darkest of nights.

The North Star of Dharma
Navigating Life’s Moral Compass –

Dharma, the Sanskrit word for righteousness, wasn’t just a guiding principle for Lord Ram; it was the North Star that steered him through life’s moral labyrinth. Imagine him standing at a crossroads, faced with two paths: one glittering with personal gain, but blanket in the shadow of duplicity, and the other, exhausting yet illuminated by the golden light of integrity.

Without hesitation, Ram would choose the latter. Even when his heart ached with longing for Sita, he stood by his father’s vow, sacrificing personal happiness for the greater good. This unwavering commitment to Dharma wasn’t about blind obedience. It was about seeing the bigger picture, understanding the complex web of consequences woven around every action.

Think of yourself at a critical period, faced with a tough decision. Does one option whisper of success, but at the cost of cutting ethical corners? Remember Ram, refusing to compromise his Dharma even when exile loomed. His life teaches us that true success lies not in the fleeting attraction of shortcuts, but in the quiet strength of staying true to our moral compass, even when the world sings a different tune.

But Dharma wasn’t just about following rules, it was about compassion and justice. Remember when Lakshman sought to punish the innocent Shabari? Ram intervened, understanding that true strength lies not in wielding power, but in wielding it with empathy and sensitivity. His actions teach us that Dharma isn’t a rigid code, but a living principle that adapts to the variation of every situation, demanding not just adherence to rules, but the courage to stand up for what’s right, even when it means going against the tide.

The Everlasting Flame
Love’s Unbreakable Bond –

Lord Ram’s love for Sita wasn’t just a passionate firefly flickering in the twilight. It was an hell raging through the storms of life. Imagine a fortress, strong against the fiercest attacks, its walls built from unwavering devotion and trust. That’s the essence of their love, a testament to the enduring power of commitment even in the face of unimaginable challenges.

Separated for years by oceans and cruel rumours, their love never wavered. Ram faced lot of accusations and whispers, yet his faith in Sita remained resolute, a lamp in the darkest night. Even amidst the chaos of battle, his heart echoed with her presence, their love a silent vow whispered across the waves.

Think of yourself facing the trials of distance, misunderstandings, or the doubts that can creep into even the strongest relationships. Remember Ram, unwavering in his devotion despite years of separation. His love reminds us that true commitment isn’t just about shared moments, it’s about a bond woven from trust, respect, and the unwavering belief in the one you love, even when the waves of life threaten to pull you apart.

But their love wasn’t an inactive asylum. It was an active force pushing him forward. Remember when despair threatened to drown him after Sita’s abduction? His love acted as fuel, fuelling his determination to fight the demon king, defying obstacles and conquering despair with the unyielding fire of his devotion. His actions teach us that love isn’t just a sweet melody, it’s a battle cry, a source of strength that empowers us to overcome any hurdle for the one we hold dear.

These are just few of many turbulent seas of Lord Ram’s life, uncovering not just a mythical hero, but a master of resilience, a torchbearer of Dharma, and a symbol to love’s unbreakable bond. These lessons aren’t artefacts of the past, confined to the pages of the Ramayana. They echo down through eternity, whispering wisdom that illuminates our own paths in the modern world.

When adversity arise, remember Ram, standing tall in the face of exile, forging resilience as his armour. Let his spirit guide you to transform challenges into stepping stones, seek alliances in unexpected places, and keep the unquenchable flame of hope burning bright.

When moral dilemmas cloud your vision, look to Ram, navigating life’s entanglement with the North Star of Dharma. Let his unwavering commitment inspire you to choose the right path, even when it’s fraught with difficulties.

And when doubts cloud your relationships, let Ram and Sita’s love be your guiding light. Remember their unwavering devotion, their trust that weathered the fiercest storms, and their love that fueled courage and resilience. Embrace the power of commitment, nurture the flames of trust, and face the world with the belief that love.

Lord Ram’s life wasn’t a fairytale. It was a web of hardship and triumph. But within that web lies a treasure trove of timeless wisdom, waiting to be discovered by anyone seeking to navigate the complexities of life. Carry his lessons as torches, illuminating your own journey. Embrace his resilience, his unwavering commitment to righteousness, and the enduring power of love. For in doing so, you not only honour a timeless legend, but also write your own story of resilience, integrity, and unwavering devotion, leaving a legacy that echoes through the ages.

Keep exploring, keep learning, and keep sharing the timeless wisdom of Lord Ram. Together, we can create a world where his lessons shine as brightly as a Star, guiding us all towards a life of resilience, purpose, and unwavering love.

Ripple Effects: Making a Difference, One Gentle Splash at a Time

by | 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.

Conquering the Motivation Mountain: 8 Hacks to Stay on Track Before You Slip

by | 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

Present – is a Gift. Be Mindful & See Miracles

by | Nov 14, 2022 | Mind, Spirituality

Are you living in the moment? Or are you living relentlessly in the future – always picturing how things will play out, dreaming of something better around the corner, or worrying what tomorrow will bring? Many of us have been raised with the idea that it’s sensible to keep one eye on the future, but when does forward-thinking become scattered thinking? As you’ll discover in these blinks, many of us are so consumed by dreaming of our future, or dwelling on our past, that we’re failing to live our actual lives at all.

You can discover how you can use the traditional Buddhist practice of mindfulness to rectify this situation, and get more out of the present day. Discover how to appreciate the simple things in life, such as your body, your surroundings and a tranquil frame of mind. With easy-to-follow meditation exercises and dazzling insights into the philosophy of Buddhism, you’ll know how to be conscious of the here and now, instead of living for tomorrow.

In this post –

•  The mindful way of cleaning your dirty dishes;

•  Imagining yourself as a pebble can help you appreciate life

•  Why you’ve probably spent a lifetime breathing incorrectly.

Live each moment of your life by keeping your mind on the task at hand

In the 1940s, when Thich Nhat Hanh was a novice monk at Tu Hieu Pagoda monastery in Hue, Vietnam, he was often handed the unenviable task of standing in the kitchen on a cold winter’s day, cleaning the dishes for around one hundred other monks. This was made even more laborious by the fact that he had no soap to use – only ashes, husks of rice and freezing water.

Since then, the monastery’s kitchen has been equipped with hot running water, soap and scourers. The novice monks can do the dishes quickly, and relax with a cup of tea to reward themselves afterward.

But surprisingly, instead of viewing these modern upgrades as an improvement, the author views them as a problem for today’s novice dishwashers.

Why?

Because he believes that doing dishes simply because you want them to be clean is the wrong way of approaching this task. The right way to wash up is to clean the dishes purely for the sake of cleaning the dishes.

If we hurry through the dishes like a boring chore to be endured, with our minds already looking ahead to the cup of tea waiting for us when we’re finished, then we cannot possibly be cleaning the dishes for the sake of cleaning them. Moreover, we cannot be fully alive while undertaking this task. It’s impossible for us, as we stand in front of the sink wishing away the time, to appreciate the wonder that is life. That’s because we’re neither conscious nor mindful of our bodies, our movements, or the thoughts that we’re experiencing in those precious moments of doing the dishes.

Instead, we’re already living in the future, sitting at the table with that cup of tea. In other words, you’re not really cleaning the dishes at all. In fact, once you get to that cup of tea, your mind will already be focused on still other matters, only dimly aware of the taste of the tea in your mouth. So, again, you will be ripped away from the present, into the future, unable really to live even a few moments of your life.  

But there is a better way. The Sutra of Mindfulness, an ancient Buddhist text, teaches us that whatever we find ourselves doing at any given moment, we must be fully conscious and mindful of it.

Start to practice mindfulness by breathing in a mindful way

The term mindfulness means ensuring your consciousness is focused on the present moment at any given time, instead of looking to the future or dwelling on the past. Although many of us seek to be mindful as we go about our daily lives, distractions inevitably come thick and fast. Instead of being free to focus on the simple satisfactions of washing dishes, we’re often bombarded with a constant stream of personal projects, family matters and work commitments. So in this hectic world, how can we engage in a state of mindfulness and simply live in the moment?

Incredibly, the way in which we breathe can really help with this goal.

When we fail to keep our minds on the present moment, our thoughts disperse and scatter, leaving us unable to concentrate or appreciate life. Luckily, breathing is an effective, natural tool with which we can stop dispersion in its tracks. Think of your breath as a bridge – connecting your consciousness to the present and uniting your scattered thoughts with your body again.

When you find your thoughts dispersing, take hold of your mind by lightly breathing in with a long, deep breath. As you do so, stay conscious of how you’re breathing and how you’re feeling. After this long inhalation, take your time and exhale all of your lungs’ breath.

Your stomach will also play a role when you breathe mindfully. As your lungs fill up with air, your stomach will begin to rise. As you begin inhaling, your stomach will start pushing itself out, and only when your lungs are about two-thirds full of breath will the stomach begin to fall again. This movement only happens when we start breathing in a conscious, mindful manner.

For mindfulness beginners, it’s extremely helpful to lie down when practicing conscious breathing. And it’s also important to avoid overexerting yourself in your early attempts – it’s sufficient at first to take 10 to twenty breaths like this at a time. Remember, your lungs may well be weak from a lifetime of breathing in a non-mindful way. So don’t worry if, initially, your exhalations are quite a bit longer than your inhalations, and don’t take in more air than your body wants to. Gradually build up your mindful breathing and, after a few weeks, your inhalations and exhalations should be similar in length.

Devote one day a week to practicing total mindfulness

In an ideal world, one would be mindful for each hour of every day. Unfortunately, our lives are filled with commitments, and mindfulness as an everyday reality is not easy. That’s why Thich Nhat Hanh recommends that you set aside at least one day a week to devote to mindfulness.

Although it might seem indulgent to have one whole day a week entirely dedicated to your own well-being, remember that everyone deserves a day like this. Additionally, without carving out this time for yourself, you’ll eventually lose your life to a whirlwind of stress.

Does that sound productive? Definitely not.

It’s important to note that you should practice mindfulness on the same day each week. By engaging in a weekly routine like this, your chosen day will act as a lever that triggers your mindfulness habit.

Once you’ve decided on a day, work out how to remind yourself, immediately upon waking, that this is your chosen mindfulness day. For example, hang a note with “mindfulness” written on it above your bed.

Upon waking, take slow, deliberate breaths before slowly getting out of bed. When carrying out your morning tasks, such as brushing your hair, concentrate on each action with calmness and serenity. Set aside at least thirty minutes to relax in the bath. Wash yourself in a mindfully slow way, so that afterward you’re truly refreshed and revitalized. After bathing, concentrate on completing household tasks. And don’t just hurry through them without paying any attention. Instead, enter into the spirit of this housework without any reluctance or irritation.

If this is one of your first full days of mindfulness, you might find it helpful to stay silent as much as possible. While talking, or even singing, isn’t forbidden, you should avoid them if you don’t feel able to talk or sing in a completely mindful way.

After lunch, take time to linger over a pot of freshly brewed tea. Don’t gulp it down – enjoy it slowly, treating this simple act with reverence. Spend the rest of the afternoon gardening, if you can, or simply watching the clouds go by.

Toward evening, you could read some Buddhist scriptures, take the time to compose letters to your friends, or do anything else enjoyable that you normally don’t have time for. Lastly, try not to consume much at dinnertime, as it will be more comfortable to sit for your late evening meditations with an empty stomach.

Meditate on how everything is connected and let go of suffering

If you ever met a Buddhist monk, you might have noticed how they’re radiating fearlessness and compassion. They seem to be completely in tune with their surroundings. How did they get there? Well, a big part of the answer is that they regularly contemplate the fact that everything is connected.

In the Western world, people tend to view the world as being full of separated entities. A table, for example, is just a table, having nothing to do with the “non-table world”. A Buddhist, however, might have a completely different view here. After all, this one table came out of the world it’s surrounded by. Without the tree it’s made of, the sun and rain that nourished this tree, the carpenter who shaped it, the tool maker who built the carpenter’s saw, and even the carpenter’s parents, this particular table wouldn’t exist. All of these tiny contributions are inherent to this table. And that makes it a shining example of how everything in the world is interdependent.

This isn’t only true for a piece of furniture, but for everything else in this universe – including yourself. As separate as you might seem from the universe, you’re actually one with it. A true Buddhist is trying to see this intricate web of interdependence that is life. This is easier said than done, because humans – if not practicing mindfulness – tend to fall into a trap Buddhists call “the false view of self.”

When we attach ourselves to this false view of self, we shut ourselves off from our surroundings and the people around us. We narrow our view and think of ourselves as a separate being, which is a source of anxiety and suffering. 

So what can we do to overcome this narrow view and the consequential suffering? Well, we should make it a habit to meditate on the fact of interdependency on a regular basis. This doesn’t necessarily entail sitting down and pondering the universe – we can also do so in everyday situations.

Here’s a little example. As part of a Buddhist charity, Hanh regularly translated letters of orphans asking for sponsorship into English. Before doing so, he would take a moment to take a deep look into the eyes of the child in the photograph, examining her face, trying to get an understanding of this child’s fate and struggles. This way he forges a deep connection with the child – he doesn’t discern between his self and a child that needs his help; rather, he realizes that the child and he are connected. With this in mind, he starts translating with a little more compassion and mindfulness.

To practice mindfulness, we need to be vigilant and fully awake

When we sit down in a state of mindfulness, our minds and bodies may be completely relaxed and totally at peace. But don’t mistake this state of affairs for something it’s not. This sort of relaxation is very different from the sort of half-conscious, lackadaisical state of mind that arises from napping or resting.

Simply resting or dozing has nothing at all in common with mindfulness. Why? Because when we rest, our mind enters a dim cave, albeit a relaxing one. However, when we are mindful, we are restful but also fully alert and wide awake.

Consider that when we nap or rest, we are evading reality for a while. However, when we meditate and engage in mindfulness, we’re not seeking to evade reality, but to encounter it in a serene way. Thus, one who is being mindful should be no less alert than one who is driving a vehicle. Why? Because just as a sleepy driver will probably have an accident, a mindfulness practitioner who is not fully awake will likely suffer scattered thoughts, as well as forgetfulness.

Therefore, when we practice mindfulness, we should aim to be as alert as a circus performer walking a tightrope – going about our activities knowing that a loss of focus could result in a long fall. Or we should try to be as a tiger, going forth with gentle yet deliberate steps, alert and serene at the same time.  

It is important to note that we need to acquire this sort of vigilance before we will be able to experience our complete awakening.

For mindfulness practitioners who are at the beginning of their journeys toward true awakening, the author recommends a particular method: that of pure recognition. 

This means recognizing any thoughts or feelings you may experience – such as anger or irritation – in a spirit of welcoming acceptance. Instead of valuing, for instance, compassion more highly than jealousy, treat both feelings as strictly equal in worth. Why? Because they are both a part of you. Remember, when practicing mindfulness, no object is shown more care than any other. Thus, anger, compassion, a teacup or an almond tree is each sacred.

So endeavor to treat your more challenging feelings, such as pain and hatred, with gentleness and respect. Don’t resist them. Instead, live in peace with them, as you meditate on their interdependence with other objects in your life.

Start meditating by imagining yourself as a pebble and a newborn baby

When it comes to meditation, there is a wealth of different exercises and techniques you can use to help you on your way to mindfulness. Though these exercises are quite simple, they are the basics that you must master before moving on to more advanced approaches.

The first exercise is known as the pebble. 

Sit as still as possible and take slow and mindful breaths. Now, imagine that you’re a pebble, sinking through the clear waters of a stream. As you sink, you make no attempt to control the movements you make; instead, you are merely falling toward a particular spot on the soft riverbed sand. This spot is one of complete rest.

Meditate on yourself as this pebble until your body and your mind are in a state of total calm – in other words, until you have reached that spot of rest on the riverbed. It may take around fifteen minutes for you to attain this deep tranquility. Once you have achieved it, keep this state of happiness and peace for a full thirty minutes, as you observe your breathing. While you are in this state, there is nothing you will be able to think about regarding either the future or the past that can rip you out of your present tranquility. Existent in this blissful present is the entire universe, and nothing can distract you from your peace – not even your wish to save humankind, or your wish to be a Buddha. As you meditate, understand that becoming a Buddha and saving humankind are only possible after you achieve a state of pure serenity in the current moment.

Another helpful exercise involves envisioning the moment of your birth.

Sit in the lotus position and take some time to become mindful of your breathing. Then, focus your concentration on the moment of your own birth. Contemplate the fact that your birth also marked the starting point of your eventual death. Understand that when life manifests, so does death, and that we cannot have one without the other. See that death and life are each other’s foundations, and that you are, in fact, your life and your death simultaneously. In this way, life and death are not adversaries, but simply two different elements of an identical reality. Once we realize this, we gain the courage to overcome our fear of death.  

Meditation is an important step along the way to a mindful life. By enabling us to relax our bodies fully, meditation provides the foundation for taking hold of our thoughts, perceptions and feelings too. Thus, through meditation we can direct ourselves toward mindfulness and achieve tranquility of the mind as well.

In the end…

All too often, we squander the present moment by constantly projecting ourselves into the future. Instead, we should focus on appreciating the here and now. Fortunately, mindfulness, meditation and slow, conscious breathing can help us achieve greater serenity, and awaken our minds to the miracle of life. 

Whenever you have a free moment, meditate with a half-smile. 

Whenever you find yourself standing up or sitting down, put a half-smile on your face. This smile will help relax your facial muscles, and is also the expression depicted on the face of the Buddha. Start by taking a moment to look around you. What do you see? Try to focus on something that is quite still, such as a leaf on a plant, a picture hanging on a wall or even a child. Now make a half-smile. Then breathe in and out softly three times. Keeping your half-smile, meditate on the idea that the chosen object of your attention – the leaf, the picture or the child – is interdependent with you.