We are living in an era where technology and industries have come together and created societies of wide range of luxuries and conveniences to make our life easier in order to achieve our full potential. However, unless we are aware of how and why we choose different choices, we will be stuck within this circle of luxury that would control our lives.
Internet has allowed us to access unlimited number of choices, opportunities, potentials and possibilities. For instance, an aspiring young woman in her early twenties could use internet not only to meet new people, enjoy movies, or games, but also discover her path, skills and potentials by opening up to different ideologies and deep readings in different subjects; the key to build upon the way of becoming an influential entrepreneur in creating social change and improving the lives of many people. Hence, the internet is not only a tool to build up networks of meeting new people and enjoying different choices but it also paves the way to empowerment and social change making a better future.
On the other hand, the overly use of internet could lead to insecure attachment to the virtual world creating a whole reality in this virtual world, thus resulting in introversion and a lack of social skills, health or physical problems caused by the lack of movement and exercise and an excessive misuse of computer or video games. This may cause to limit learning the skills and abilities gained through experience, practice and active engagement in daily life that teaches us how to be human and deal with people and situations.
Finally, the urge to access the fastest and finest internet and other luxurious services makes people from the upper class run in the endless loop of constantly changing or upgrading their phones to the latest versions released in the market. This may convert them into highly consuming societies that are distracted and occupied by dedicating their money earned from work to buy unneeded products; they may fail to realize the most important things in life that really makes them strong and independent, such as quality time with family and friends, exploring life with its variety of different experiences, such as travelling, experimenting with new things, defying fears, coming out of the comfort zone every once in a while and understanding the meaning of life. All this is meant to help in one’s personal development psychologically, spiritually and physically. Yet, in order to allow this dimension to emerge into one’s life, one needs to become aware of the daily consumption of luxury choices made and opt for more meaningful choices instead which requires constant self-observation and discipline. In fact, it’s a daily practice that needs a strong decision and commitment, but that ultimately allows to become more and more available to those genuine moments of a true search within, a true life meaning.
Everything begins with a simple step. How about joining a free 42-day self-development program? Daily meditation and mindfulness practice could be a good way to start clearing out the unnecessary clutter to give rise to more truth, love and meaning. Thus, we no longer allow luxuries and conveniences control our lives; we become masters of our own mind and life.
Here, now are perhaps among the most commonly used words till it starts to become a cliché on what these two words possibly mean. Let’s be here, now. I am here, now… and several other ways that you and I can possibly say it. The truth is that more than half of the world’s population users of these words do not still fully understand the implications of living a life in the here, now.
I could be here, but still run through my thoughts as though I’m the actor of them; I have been a victim of this for several times, in the name of reflection and contemplation.
Here and now is all that we have to decide and be or do whatever we ever wanted to do. Not in the sense that we can decide to jump off a cliff if ever we wanted to do so (even though this could be one of those things you want to do now) but a deep and calm awareness of where we are now, what we are doing, what we can see and what we feel.
You see, I can be here, but have my mind running over activities of the past or what shall possibly happen this evening. Well, whenever I am doing this, I may miss the vital fact that all these are happening now till I start thinking I am in the evening or in the past, and go further to identify with these thoughts as me. What if we could stay HERE, NOW; and even though we can go back to the past or reflect on our future, we recognize that all that is happening is NOW.
In my entrance into the here and now, I have managed to look back at some of the simplest and most profound ways to gain this state of being.
1. 30 seconds of breathing
Most people complain about the lack of time to do anything constructive for their well-being. Let’s see if we can miss 30 seconds to take deep breaths and relax. Take deep breaths and count to 30 to be sure you did it. Remember what we always do when going for that interview or starting that speech? Now is the time we made it a habit to take those deep breaths. Try it now and see how relaxing it feels.
2. Practice intentional looking around you
How many of us go through the same path everyday and miss seeing certain parts of that path even after two years of doing so? Then one would complain of a boring job and same routine. Now, attentive looking proves that with an increased attention, we can see several things along the same path and even notice the changes each time we go down the same road. This can also happen in the house, with a family member or a colleague. Practice seeing them with new lenses and you shall be surprised what you see in that looking.
3. Start catching goodness and positive efforts in others around you
I wonder if it’s just me, who, when I notice something bad in an environment or a person, end up drawing several reasons as to why that thing is bad and how it could be better. I make up judgements in my mind in that moment of noticing the bad trait that prevents me from being with the person or thing. In entering here, now, we learn to see the good side of anything we set our eyes upon. We actually go further to tell our friends and people we meet the good things we notice about them. When it becomes a habit, we quieten the mind so used to drawing conclusions based on what it sees. This way, we also begin to start changing people’s behaviour, because they can trust us enough to listen to us.
4. Gratitude moments
If you were to count all your blessings and name them one by one, how many would you possibly say right now? Counting your blessings and privileges in your life makes you open to see them over and over again. So, counting your blessings every moment is a great way to enter into the present moment. When you see nothing to be grateful for, take a deep breath, look closer and smile.
5. This too shall pass
Imagine a long trail of sunny days without any end. Would that not be quite boring? That we had a stream of joy and bliss all through our lives with no sadness? Or, bouts of sadness with no smiles of laughter? Impermanence is the nature of the world and as can be seen, nothing really lasts forever. As the sages would say, this too shall pass. Reflecting on these words at every moment of our life brings us into a calm and neutral place where we can see the world with sober eyes and avoid overindulgence.
Remember, even this, too, shall pass, and the only time we are sure of is here, now.
Ideally, presence is never to be created. It’s always here, now and forever. What we do is just calm our mind enough to enter it.
For far too long, humans have considered themselves separate from nature. However, you and everyone else are an integral part of the larger planet Earth ecosystem, a whole globe teeming with life. You can see this dynamic at work in how time spent in Mother Nature heals, providing physiological perks and psychological benefits.
What can you hope to gain by reconnecting with the natural world? Here are eight benefits of nature and how it impacts your well-being.
How Does Nature Impact Our Well-Being?
Nature impacts human well-being in every way — physical, mental and the ethereal emotional/spiritual realm. Far from separate divisions, these aspects of self work together to create your total health portrait. A positive mental outlook helps overcome physical ailments. Conversely, modifying your diet, exercising, and managing stress promotes mental clarity and emotional resilience.
The Physiological Effects of Spending Time in Nature
Time spent outdoors helps your body make natural vitamin D. This nutrient is crucial for bone health and a strong immune response. Furthermore, evidence suggests that a deficiency can lead to depression-like symptoms.
Vitamin D production isn’t the only physical benefit of getting outdoors. Trees and plants emit phytoncides, chemicals that stimulate your immune response when you inhale them. Researchers found higher levels of vital immune cells among forest bathers. This benefit of nature to humans also does double duty. You know your mood decreases when you get sick, and missing a day or two of work can put some people behind on rent, increasing stress.
Psychological Benefits of Being in Nature
The psychological benefits of nature to humans go beyond feeling less depressed and anxious due to fewer physical issues. They also boost your mental health in the following eight ways.
1. Eases Stress
One of the easiest and best ways to bust stress is to go for a brief, mindful walk in nature. A simple stroll as you gaze at a beautiful vista slows you down enough to think, to become responsive instead of reactive in dealing with life’s stressors. It’s also sustainable, creates no emissions and doesn’t cost a dime.
The next time you feel overwhelmed, try a five-minute mindful walk outdoors if the weather permits. Mindfully tune into what it does to your mood and attitude.
2. Improves Focus and Concentration
Using the above trick during a hectic workday could lead to a more productive afternoon. A recent study on university staff members during the pandemic indicated that spending time outdoors protected them against some of the crisis’s adverse effects, particularly in improved mental health. The result was so profound that the study suggested alternative working arrangements in such areas.
Earlier research indicated that simply gazing at pictures of nature increased focus and concentration. A 2022 study backs this assertion. Participants viewed various scenes while hooked to an EEG, performing a cognitive task after each image series. Analysis of the EEG reading showed nature scenes increased alpha wave activity. These waves are associated with mental readiness, concentration and focus.
3. May Reduce Dementia Risk
Dementia may strike with aging, but the habits you acquire when you are younger influence your risk. A recent study suggests that spending more time outside may lower your chances of missing much of your golden years thanks to this disease. It also prevents the anxiety and depression that accompany memory loss.
Researchers examined 62 million Medicare beneficiaries surrounded by natural vegetation, park cover or blue space cover. Those in natural green environments were less likely to become hospitalized from Alzheimer’s disease and related dementias or Parkinson’s disease, which also affects the central nervous system.
4. Encourages Social Interaction
Social interaction is a critical component of mental health. Loneliness can kill, increasing the chances of all-cause mortality. Unfortunately, many people become more isolated with age, as loved ones pass away and adult children move to different locations.
Getting outdoors encourages social interaction. Studies of dog walkers show they are three times more likely to know their neighbour’s than those without a pet. They also felt safer, a benefit that extended to those without four-legged friends, as these strolls provide more time for people to interact with their neighbours and recognize unusual or suspicious behaviour.
You don’t have to adopt a pup if your lease says, “No dogs allowed.” However, going for a daily outdoor walk without Fido in tow introduces you to your neighbours and opens doors to friendship. Most pet owners are friendly folks, anxious to say hello to a smiling face and receive compliments on their companions. From there, asking if they’d like to get tea sometime is a natural segue.
5. May Ease Schizophrenia Symptoms
Schizophrenia is more common than many people suspect, as the stigma prevents patients from sharing information about their diagnosis with folks outside of their immediate family.
This condition affects your amygdala, a part of the brain associated with instinctive and motivational behaviours and your fight-or-flight response. Recent research suggests that a one-hour walk in nature decreased amygdala activity in patients with schizophrenia and depression.
6. Reduces Anxiety
Anxiety may be the pandemic nobody discusses. Although rates of this mental disorder and depression climbed 25% during the recent pandemic, little subsequent increase in resources followed. That means many people with these conditions struggle alone, relying only on holistic interventions for help.
Spending time in nature eases stress, which often exacerbates depression by keeping your cortisol levels high. This hormone picks up where adrenaline leaves off but contributes to mental and physical health issues by raising inflammation levels.
Stress can also create a negative feedback loop. The initial stressor slightly elevates your blood pressure and heart rate, and your body interprets this speed-up as evidence for further panic, making you anxious. Getting outdoors interrupts this cycle and lowers your cortisol levels, helping you find relief.
7. Decreases Depression
Go outside on the next sunny day and lift your face to the sun. Mindfully explore your mood. Did you get a boost?
Getting outside, especially while doing an exercise like walking, stimulates several neurotransmitters associated with a positive mood. For example, dopamine increases. This “reward” chemical makes you feel good, reinforcing your desire to repeat a given behaviour. Fortunately, unlike alcohol or drugs, going outside won’t result in harmful side effects like addiction — although you might find it harder to stay indoors.
8. Provides a Sense of Connection
One reason for the increase in mental health disorders in recent years is how disconnected people feel from each other, society at large and something bigger than themselves. Many fall into “drone mode” — they go to work, come home and eat, sleep and then do it all again, all while having nagging doubts about whether the effort is worth it. As a result, they become despondent.
Going outside reminds you that you are a part of something much bigger than yourself. You are a part of this world, an integral part of the system. When you feel at one with life, finding purpose and seeing how your contribution affects the whole is easier.
The Benefits of Nature to Humans
Nature impacts human well-being in several positive ways. While it heals the physical self, its effects might be most profound on your psyche.
Step outside and enjoy the benefits of the great outdoors. Mother Nature never charges a copay, and the results could leave you feeling better and more at peace with yourself.
Are you interested to know how we can train our minds to be still even while our eyes are open? How can we be more focused during our daily activities? How can we activate the mind’s attention mode in activities that we are used to do automatically in order to become more productive and efficient? Let me introduce you to one of the main mindfulness techniques that we use during our meditation retreats at World Peace Initiative (WPI).
Be at the center As we firmly believe that meditation is the main tool that helps us have a clear mind, we are meditating at least 4 times a day during our retreats, each time around 1 hour, so we spend around 4 out of 24 hours with our eyes closed to clear, still and calm our minds. However, we need to be aware that we still have 20 hours that have an impact on our minds, hence we should take care of these hours as much as we can to engage with those around us and do our daily activities in a proper way. Therefore, our mindfulness in action or so called BAC (“Be At the Center”) exercise comes from the concept in Dhammakaya Meditation which is based on being focused and calm at the center of the body.
Mindful while making a bed Ping Ping Worakate, the CEO of WPI came up with this creative and fun exercise not only for the WPI retreats but also for everyday life that everyone can implement. BAC exercise is all about being mindful while doing any activity such as waking up, making a bed, brushing your teeth, taking a shower, reading, writing, walking, or even talking and eating.
Let me share how I apply BAC exercise in my daily life. For example, when making a bed, I first take a soft and gentle breath, then I clear off stuff on the bed, place a pillow nicely, tuck in corners, and lay down the bed cover smoothly while centering my mind and keeping this mindful yet relaxed awareness flow to start my day. I do this activity not as a chore but as a moving meditation to calm my mind and body. My bed will be waiting for me once I am back home.
More fun in doing daily activities The most enjoyable BAC exercises are when I brush my teeth and when I eat. Yes, I struggled when doing them at the beginning but now with the effort I put, I understand more how to eat mindfully. I feel blessed with the food I have in each meal and don’t take it for granted anymore.
Moreover, this mindfulness in action is practical, and it has a significant impact on my performance and productivity. For example, I can sit on my desk finishing some tasks without any feeling of distraction, even if another colleague is talking around me. Also, I have more fun and interest in doing my activities than when I used to do them in an autopilot mode. Practicing this BAC exercise also helps me clear and purify my mind while my eyes are open, so when I close my eyes, my meditation goes smoothly and easily.
This is how we can apply mindfulness in our everyday life as it’s so important to be conscious with our thoughts, speech, and actions so that we get the most out of everything. Let’s experience a BAC exercise by downloading an Enlighten Me app and giving it a try.
Meditation isn’t a one-size-fits-all practice; it’s like a buffet offering different techniques. In this blog post, we will delve into the intricacies of 3 BEST meditation techniques, and their benefits.
Each method, such as THE BREATHING TECHNIQUE, provides a unique approach to achieving mindfulness and relaxation.
Breathing technique involves observing your breath to bringing your mind to a specific point in your body, often referred to as the “center of the body” or the “home of the mind”. It’s like finding a place of retreat and rest for your mind, just like your physical body has a home.
While scientifically this point is said to be two finger widths above the navel, it’s perfectly fine if you don’t feel it exactly there. The most important thing is to feel comfortable and relaxed during your meditation practice.
Equally crucial is THE MANTRA METHOD, involving the repetitive internal recitation of specific words to liberate the mind from any concerns and to foster relaxation.
This technique employs phrases such as “Clear and Bright” or the well-known Thai Mantra “Samma Arahang”, meaning “the right path to the purest state of the mind”. It’s akin to guiding the mind toward the correct route for achieving mental purity and cultivating inner peace. Utilizing phrases like “Hakuna Matata” (meaning “no worries”) or motivational affirmations such as “YOU CAN DO IT” can also contribute to achieving the desired state of relaxation during meditation.
However, it’s crucial to avoid words that may distract or evoke emotions related to specific events, as these can divert attention from the pursuit of inner peace. For instance, using a phrase like “You are Amazing” might inadvertently lead to memories of unappreciative moments and disrupt the meditation session.
Now, let’s engage in this together using the mantra “Clear and Bright”. Spend the next 5 minutes focusing on this mantra, allowing your mind to detach from responsibilities and worries.
Now, let’s explore the third effective meditation technique: THE VISUALIZATION TECHNIQUE. As the name suggests, this method involves visualizing specific images to guide the mind and enhance its control. Our minds naturally gravitate towards various images from the past, present, and future. Meditation provides a means of gaining control over these mental wanderings, aiming to bring the mind to a standstill and foster focus.
In this technique, the emphasis is on focusing on a particular object, preferably a spherical one like the sun, full moon, or a crystal ball. While visualizing something beautiful, like yourself, might seem appealing, it’s essential to avoid distractions. Thoughts about changing your hair color or choosing the perfect lipstick shade can lead the mind astray. The recommendation is to fixate the attention on a spherical object, preventing the mind from wandering into different scenarios and ensuring it remains focused and still.
Choosing the right technique is a personal journey. Inner peace is not about perfection but about finding what resonates with you.
Therefore, I invite YOU to Join “The Mind Stories Session with WPI“ every Monday and Thursday at 7 PM Thailand Time, an initiative by the World Peace Initiative. Let someone guide you through these techniques and discover what works best for you.
Whether you prefer the simplicity of focused breathing, the creativity of visualization, or the rhythmic harmony of a mantra, there’s a meditation technique that aligns with your unique journey toward inner peace. So, take a deep breath, close your eyes, and embark on your meditation journey today.
Getting older isn’t all bad for your mental health — you become wiser with life’s many ups and downs. However, with stress as rampant as it is in adulthood, self-care is essential for nurturing your needs and maintaining a positive outlook.
When you think of self-care, bubble baths, massages and therapy may come to mind. However, more unique ways exist to nurture your mind, body and spirit. From laughing during yoga to walking barefoot outside, these self-care practices for adults might surprise you.
Why Is Self-Care Important for Adults?
Adults face numerous stressors, such as caregiving responsibilities, heavy workloads and everything in between. Everyday situations weighing you down could include:
Negative relationships with family, friends, a spouse or children
Caregiving
Career
Poor financial health
Mental health problems
Chronic conditions
Infertility
Grief and loss
Traumatic events
Climate change and environmental disasters
Major life changes
COVID-19, in particular, was challenging because it upended lives and caused significant loss. According to one study, there was a 27.6% increase in major depression cases during the pandemic, while anxiety disorders rose by 25.6%. The findings suggest many people share similar struggles worldwide and may need help coping.
Experts have underscored the importance of self-care practices for adults to overcome hardships better. Those who prioritize themselves can improve their relationships, productivity, sleep, confidence and mental well-being.
7 Self-Care Practices for Adults
If you’ve put self-care on the back burner, it may feel uncomfortable to prioritize your needs. Likewise, you might be interested in activities besides the occasional spa day. Here are seven self-care practices for adults you may have yet to consider.
1. Laughter Yoga
When was the last time you had a good belly laugh? Most people would do anything to bottle up the feel-good sensations afterward. If giggle fits leave you feeling upbeat, try laughter yoga.
Laughter yoga was developed by Dr. Madan Kataria, who believes the body can’t distinguish between genuine and forced laughter. A yoga instructor guides you through simulated laughing and yogic breathing to ward off stress. According to research, the practice significantly improves the endocrine stress response and lowers the stress hormone cortisol.
2. Learning Something New
You may not realize it, but upskilling is the ultimate self-care practice for adults. Learning new things stimulates your brain and sharpens your cognition, memory and focus. Once you’ve mastered something, you’ll also enhance your self-esteem and confidence.
Additionally, absorbing new information can help take your mind off your worries and concerns. Perhaps you didn’t know you had a knack for photography or painting, or you’ve been eager to learn to cook something from global cuisine. Dive into subjects you’re passionate about and interested in and find fulfillment in discovery.
3. Playtime
Playtime is essential for unwinding and relieving stress, regardless of whether you’re a child or a grown-up. Participating in activities you enjoy provides an escape from your problems, allowing you to recharge and reset your mind and body.
Research says adults require 150 minutes of physical activity daily to strengthen their bones and increase serotonin production in the brain. Playtime encourages creativity and exploration, which fosters problem-solving skills and out-of-the-box thinking. There are also opportunities to socialize through engaging pursuits like classes and games.
4. Volunteer Work
It feels good to help others, which is why volunteer work will always make you smile. Acts of kindness don’t have to be big — even small gestures count toward making someone’s day, such as donating to a food bank or helping an older neighbor carry groceries inside.
Volunteering produces dopamine and oxytocin in your brain — what some people call happiness hormones. Lending a helping hand gives you a sense of purpose and fosters social connection. In turn, you can beat loneliness and achieve peace of mind.
5. Gratitude Journaling
It can be hard to recognize the many blessings in your life when things go awry. Practicing gratitude puts the positives into perspective. Maybe you’re grateful for support from your parents, a negative result from a serious medical test or simply having the basic necessities.
Keeping a gratitude journal is an excellent practice. This is particularly helpful for those who can’t or are unwilling to journal the traditional way. Instead, write down three things you’re thankful for daily and take time to reread them and reflect.
Continue this regimen for 10 weeks to build a habit of gratitude. Eventually, you’ll remember your life’s joys, experiences and accomplishments and find beauty in the world around you.
6. Earthing
One self-care practice for adults is as simple as walking barefoot outside. In recent years, earthing has helped people reduce inflammation and pain and improve overall well-being.
The Earth contains electrons that normalize immune, stress and inflammatory reactivity. Planting your feet on the ground allows your body to uptake the Earth’s electrons and balance free radicals and stress hormones.
In a study of 59 COVID-19 patients, doctors discovered symptoms improved after one to three days of grounding, including fever, fatigue, chest pain, cough, and loss of taste and smell. If you feel a cold coming on or are experiencing bodily discomfort, kick off your shoes and walk in the grass.
7. Digital Detox
People are constantly connected to devices, whether working on a laptop or checking social media on a phone. However, while technology has made life easier and more convenient, unplugging is essential as a form of self-care.
A digital detox eliminates continuous notifications and stress, while a lack of blue light regulates sleep. Putting your phone away and becoming more present can also help you build deeper social connections.
Although taking a break from your electronics might be challenging — especially if you feel addicted to them — it is necessary to give yourself space to focus on your well-being.
Food is any substance consumed by an organism for nutritional support. Food is usually of plant, animal, or fungal origin and contains essential nutrients such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organism’s cells to provide energy, maintain life, or stimulate growth. May these Food Quotes inspire you to take action so that you may live your dreams.
1. “Laughter is brightest in the place where food is good.” Irish Proverb
This article, written by Matt Witt, aims to provide some insight into the aims of the Artistic Meditation Retreat, an annual event that brings together artists from all over the world for two weeks of meditation and art creation.
Our desire for art is a product of a human’s habitual desire to discover new perspectives, to better understand ourselves, to explore and to heal. So, at the feet of the artist lies the responsibility, through art, to offer opportunities for discovery and healing.
Whether artists are aware of it or not, they are doctors, or Shaman as a more appropriate term; the humans on this Earth more adept at seeing through layers, creating magic and placing insights in the light for others to benefit. If we can offer creative people the best opportunity to awaken and heal themselves, then we send a brigade of conscious healers into the world to lay their creative power upon their nearest and dearest, absorbing slowly and warmly into the collective whole.
One of the problems society faces is that art has been infected by money, wherever finance exists, exists also a mutation of the creative drive. It’s like trying to cure illness with illness, leading to further sickness for artist and art seeking human alike. There is a constant requirement to accumulate wealth, which makes staying true to yourself and retaining your artistic integrity, while also having meaningful and valuable connections with people, a very difficult task.
The monster does not support the little guy, it is a long hard slog to the “top” and most don’t make it, whatever “making it” means these days; it’s a concept of the old paradigm that has completely skewed the purpose of art. As a priority, we should reassess the value placed on achievement within forums of the past, namely economic, educational and popular culture; mutated aspects of human creation that are far from the pure creative intention of the universe. The Artistic Meditation Retreat allows humans the time and space to reassess why and what they create, to mobilise and reach their full potential as creators and healers, away from these negative influences.
This is an Art Bypass! The Artistic Meditation Retreat aims to reorganise the creative flow of the artist, and realign the purpose of art, embarking upon a positive foundation for a future where we have the freedom to express our true nature with the purpose of healing rather than attaining wealth or fame. We are placing the heart back in the centre by bringing grassroots artists into a nurturing environment, providing the tools for them to live healthier, happier lives, making artists more effective in their roles as healers and spiritual catalysts.
With this as our rousing call, we aim to provide the means for a new colony of artists to venture out into the world, a colony that is not confined or enclosed by the restraints of the old paradigm, geographical, monetary, political. This is a colony that is free flowing and free moving, one that soaks into, gathers around, and slowly starts to churn the artistic and collective human stagnation into motion; subverting the stale lump of old cheese that we are told is art.
Our efforts are just one contributing factor to the slowly emerging colossus of positive creative energy that is accumulating during this time. We are contributing to a stirring of the energetic currents below the surface of the collective human psyche, creating ripples of immeasurable duration that will gather and accumulate well into the future with no pushing, forcing or fighting whatsoever, our role is simply to initiate with pure intention.
It’s a slow, peaceful, organic, unpressured, metamorphosis. Just like our meditation practice, it is unforced, and just like the bamboo it takes time to set its roots before it can reach for dizzying heights.
“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.”’ Helen Keller
“Happiness is when what you think, what you say, and what you do are in harmony.” Mahatma Gandhi
Living a life where you’re happier and kinder towards yourself is not just about what you can do.
But also about what you are already doing. And especially those habits that do have a negative and unhappy impact on your life.
So this week I’d like to share 9 such habits. And what have helped me a whole lot to do instead.
1. Stop overthinking.
Overthinking can make any issue seem bigger and scarier than it actually is. It can hold you back in life and from taking action.
What to do instead:
Set short time-limits for decisions.
For example: For small decisions like if should go and do the laundry, start writing a new article or work out I usually give myself 30 seconds or less to make a decision.
For somewhat larger decisions that would have taken me days or weeks to think through in the past I set a deadline for 30 minutes or at least for the end of the workday.
Keep a simple reminder where you cannot avoid seeing it every day.
A note that said “Keep things extremely simple” on the white board I saw many times each day helped me greatly to – over time – minimize my overthinking.
2. Stop swimming in the sea of the most negative voices.
Our happiness is greatly influenced by the people and the other sources around us.
If you swim around in a sea of negative people and information that drag you down into fear, frustration and feeling powerless then that will limit your life.
What to do instead:
Figure out what the biggest time-wasters and energy-drains are among all those things that influence you.
What 1-2 people drag you and your thoughts down the most?
What 1-2 other sources like blogs, forums, books, magazines, social media channels and TV-shows have the biggest negative impact?
Write those answers down. Then think about what 1-2 people and 1-2 other sources that lift you up and make you feel happier about yourself and life the most.
Make a decision to spend less time with the 2-4 negative sources and to spend the time you have now freed up with those positive influences you listed.
3. Stop getting stuck in the past or future.
Spending too much time in the past usually leads to going over old mistakes or failures over and over again and to wishing you could go back and do something about them.
And spending too much time thinking about the future usually leads to worries and to building monsters and nightmare scenarios in your mind.
What to do instead:
Spend more of your time in the present moment. You’ll feel lighter, things will feel easier and you’ll be more alert to appreciate the small wonders of everyday life.
Reconnect with what’s happening right now by just sitting down and being still. Then either:
Just breathe. Spend a couple of minutes on focusing on just your breaths going in and out.
Only focus on what is going on around you right now. Do it with all your senses. Listen, see, smell and feel what is happening in your little part of the world at this moment.
4. Stop setting a too high bar for happiness.
A common mistake I used to make was to set a too high bar for my own happiness.
And so I usually only felt happy when I achieved something big, when I did something perfectly or when something unexpected and wonderful happened.
You don’t have to wait for those rare occasions to feel happy though.
What to do instead:
Tell yourself this as you get out of bed in morning:
Today I will have a low bar for happiness.
To remember to do this, consider writing it down on a note or on your smart phone so you see it first thing in the morning.
By doing so you’ll take fewer things for granted. Your attention will naturally be more on what is happening in your daily life and you’ll be more grateful for the things there.
Like the food, the weather, hanging out with a friend or a pet for a while, the small gestures of kindness and the small moments that pass by so quickly.
This has at least been my experience with this habit. And it has not decreased my drive to achieve things or to get to done.
Instead it has made daily life lighter to live. And the path to what I want to achieve a happier one to walk on.
5. Stop comparing yourself to other people.
Comparing yourself to other people can easily become a destructive and depressing daily habit.
You compare relationships, cars, careers, bodies and houses and at the end of the day your self-esteem is low and you feel like a failure with negativity buzzing around in your head like a swarm of irritating bees.
What to do instead:
Compare yourself to yourself. Just see:
How much you have grown.
How far you have come.
The progress you have made towards your goals and dreams.
And don’t forget to celebrate the small successes and steps forward too.
This habit will help you to see yourself from a kinder and more helpful perspective where you feel energized as you appreciate the steps you have taken on your journey.
Instead of feeling drained and powerless to keep growing and to keep going for what you want out of life.
6. Stop doing things too fast.
When you go fast pretty much all the time while walking, talking, driving or working then you tend to feel more stressed.
Your focus more easily becomes scattered and it becomes harder to think clearly.
What to do instead:
Slow down. Walk, talk, move, drive and work slower. As you you do that:
The stress in your body and mind will float away.
You’ll naturally be more in the moment.
You’ll enjoy all the smells, sights, sounds and experiences of life even more.
7. Stop pushing away how you deep down feel.
It is one thing to focus on what is positive in life.
But it is another thing to try to push away how you deep down feel about something.
And it usually doesn’t lead to happiness even if you try to turn on a smile and force the positivity.
What to do instead:
Write it or talk it out.
Don’t force the positive thinking. If you have negative feelings or thoughts that pop up again and again then take some time with yourself to think it through.
A pen and paper or a journal on your computer can help you to think more clearly. Or you can talk about it with someone close to you.
Create a small plan.
After you have accepted and processed how you think and feel about this then write down a small plan – maybe just a step or a couple of them – that you can take action on to move yourself out of this situation and into something better.
And after that get going and get the ball rolling by taking the first small and practical step forward.
8. Stop spending too little energy and attention on what truly matters to you.
It is easy to get lost and misspend too much of your day and week.
On things you might just do out of habit or because you feel you should. On busywork or on things that honestly deep down isn’t that important to you.
What to do instead:
Get your priorities in check. Focus on what truly matters for YOU.
Ask yourself: what are the top 4 most important things in my life this year?
Maybe it is your family. Or your hobby and to become a better photographer. Or your health and getting in shape. Or an important project at work or in your own business.
Sit down, really think about it and reduce what matters to just the essentials.
Then take out a pen and a small piece of paper and write down just your top 4 priorities for this year.
Put that note where you cannot avoid seeing it every day. Like in your work space. Or beside your bathroom mirror or on your fridge.
This will help you to keep your focus on the right track every day.
9. Stop waiting for someone else to make you happier.
Don’t make the all too common mistake of waiting for someone else to create the week, month and year you want to have. That usually leads to much waiting and frustrations.
What to do instead:
Be proactive. Get the ball rolling yourself. Take action and take the first small step forward with making the changes you want to make to create the life you want to live.
Set up a coffee date or an evening at the pub with those most positive people in your life.
Set the low bar for happiness as you jump or drag yourself out of bed in the morning and go slow today.
Sit down tonight and write down those four most important things for you this year.
And if it feels difficult and you start to procrastinate then remember that you can always take smaller steps forward.
Do whatever is needed to reduce that mental barrier and to get yourself to begin or back into taking action again.
And as the morning light or rain starts to wake you up you may feel a bit tired and unmotivated.
To me, personally, Wednesday morning along with Thursday morning are usually the toughest ones. The upcoming weekend seems a bit too far away and last weekend does too.
So to help myself and hopefully you too I’ve put together a collection of uplifting and positive good morning Wednesday blessings.
I hope you’ll find something here that will give you new energy and a boost of motivation to start your day right (and to help you do the same for loved ones in your life by sharing your favorite ones with them).
Positive and Uplifting Good Morning Wednesday Blessings
“May this Wednesday morning bring you plenty of joy, fill your heart with energy and warmth in the company of loved ones and open your mind to the possibilities of today.”
“As the sun rises on this new day, may you find renewed energy, hope and opportunities for the success you dream of.”
“Good morning! Let this Wednesday be a canvas for your dreams. Paint it the way you want to it to look and in way that propels you towards your goals and dreams.”
“Waking up to Wednesday’s promise, may you find strength in your coffee and in your dreams. You’ve got this!”
“Blessed Wednesday to you, my friend! May today’s challenges become lessons that bring you faster towards reaching your goals.”
“This Wednesday morning – like all mornings – holds the potential for miracles, both big and small. So keep your eyes and mind open and your heart ready for thankfulness.”
“Good morning! May your Wednesday morning be the wonderful start of a day to remember for you and your loved ones.”
“As you start today, remember that you are worthy, you are destined for wonderful things and you are loved. Happy Wednesday!”
“Sending you positive vibes on this rainy Wednesday morning. Have a wonderful and peaceful day!”
“Good morning, my love! I hope this day will bring you blessings in unexpected ways and a fair bit of luck in what matters most to you right now.”
“Let this Wednesday morning be a reminder that you decide what your day, week and life will be. You are the captain.”
“On this beautiful morning, I hope you’ll find the courage to go after your biggest dream and the wisdom to appreciate the simple pleasures and wonders of life.”
“I know the past few days have been tough and I hope this will be lighter day that will go more smoothly for you.”
“Good morning! I hope your Wednesday will be as love-filled, lovely and fun as you are!”
“This Wednesday morning, take a minute to give thanks for the gift of a brand new day and the many, many possibilities it does bring.”
Motivational Quotes to Fuel Your Wednesday Morning
“May your Wednesday be an effective one where you use a sharp focus and don’t spend time on busy work but on what will move you towards where you deep down want to go.”
“Make this wonderful Wednesday count! Start it with gratitude and then move that energy to your plans for the day as you step out into the world for fresh air and sunlight to awaken your mind and senses fully.”
“If you’ve had a bad week so far use this mid-week morning as a fresh start, as a way to begin again and to make the rest of the week a great one.”
“Let yesterday’s setbacks be lessons you use today to work even smarter. Don’t let those moments bring you down and keep you down, use them to your advantage instead.”
“If you’re feeling weary or frustrated on this Wednesday morning then take simply one small step towards your top goal to make this a happy and in the end satisfying day.”
“I believe in you. Believe in yourself like I do. Like we do. And know that we are always here to support you on your journey. Have a great Wednesday!”
“Good morning! Time to start moving and to not get distracted. Let’s go!”
“Set the tone for your Wednesday right away in the morning by getting one of your most difficult tasks done. You’ll feel great when it’s done and the rest of the day will feel lighter and easier.”
“Push outside of your comfort zone just a little today. And see what positive things that will bring not just today but in the longer run.”
“Remember your most important whys to renew your motivation this morning. Keep them in mind to blaze through your day and to not be pulled down by mistakes or temporary failure.”
“When you have the hope and motivation the world is open and so is your life to whatever success you want out of it.”
“Keep on pushing. Then go a little bit further. Because the highway to success is pretty much totally empty at the extra mile. And that’s where you’ll find your biggest opportunities.”
“Keep moving. Keep taking action. Learn from your mistakes. But don’t stop for too long. Success is tied to how much action you take.”
Funny Blessings for a Good Morning and a Lovely Day
“Happy Wednesday, my friend! May your coffee be strong and your coworkers not come over to interrupt all day long.”
“To some, it’s Hump Day. To us, it’s Wednesday’s getting its ass kicked and Thursday just asking Friday to switch places.” – Dwayne Johnson
“May your to-do list be short and your patience with talkative co-workers be long.”
“I wish you as few and short meetings as is humanly possible on this fine Wednesday.”
“Time to get to emptying that in-box and getting some work done before scrolling memes until lunch time.”
“Good morning to you, my dear friend! May your motivation be as strong as when a cat chases a laser pointer and the office snacks be plentiful.”
“Happy Hump Day! May your Wednesday be smooth and easy with your boss out of the office.”
Short Wednesday Blessings for Your Morning
“May your Wednesday be filled with peace and the simple joys you love.”
“Get up, move on up, you’ve got this!”
“Love yourself. Love your Wednesday. Make the most out of both those things.”
“You are my biggest blessing. Love you and can’t wait to see you!”
“Good morning! Open your mind to the big and small Wednesday wonders awaiting today.”
“Seize that midweek momentum and keep pushing for the rest of the week to make it a great one.”
“Wednesday morning brings its usual inner resistance. But if you move past it, success awaits.”
“Today, be the smile and positive energy you want to see in your world.”
“Good morning! Have a wonderful Wednesday and make it memorable in one small or bigger way.”
“Dawn breaks. This day awakes. Own it and make the most out of it.”
“Focus on doing what you can, where you are, with what you have on this day. Nothing else.”
“Let go of yesterday. Don’t think too much of tomorrow. Spend most of your time in this moment to enjoy life.”
“Keep your eyes open for opportunities on this morning. Otherwise you won’t be able to take advantage of them.”
“Breathe and find moments of peace and calm even if you got a busy Wednesday today.”
