Don’t control the mind. When it wanders, bring it back to the breath. Goes out, bring it back. That is the exercise and training.
TM is best meditation.
40 years of zen to expedite meditation long term benefits.
Long term meditation allows you to enter flow state much easier.
Virtually everything, including seemingly unrelated afflictions like psoriasis and IBS
Studies show transcendental meditation may decrease the amount of sleep we need to still perform well.
As a simple form of mediation to achieve optimal heart rate variability, breath in a slow and controlled manner while summoning a feeling of gratitude.
Think about actively releasing and relaxing your body parts as you set up and do meditation.
Keep an upright posture during meditation.
Say out loud the negative thing you want to stop. Eg “thinking” while you are trying to meditate and quiet the mind. Worrying, impatient, mad, etc. when you name something you don’t identify with it as much. This will help break bad patterns through this simple interruption. “When you name a fear, you have power over it.”
Exhale longer than inhale to engage parasympathetic nervous system.
Balance left and right brain so you are not too dominant in problem solving without being able to use intuition. Ziva meditation (alternate nostril breathing, start and end with exhale on left nostril).
Soooooo (inhale) Hummmm I am that. Repeat
Always use headphones, for all versions.
Can let mind wander or do anything; other meditations are compatible but not at all necessary. Observe your thoughts.
Sit 3-5 minutes after finishing to lessen the emotional material experienced as you move through the day.
Dive moves you through alpha, to theta, to delta brain waves over 30 minutes. Immersion is only delta.
Holosync gives you the benefits of meditation, eight times faster. Do with with affirmations and/or repeatedly saying “release” to prompt you to release all mental, physical, and emotional tension.
EFT (Emotional Freedom Technique) to overcome fear, anxiety, emotional wounds and trauma.
Here’s what brain research says will make you happy:
Ask, “What am I grateful for?” No answers? Doesn’t matter. Just searching helps.
Label those negative emotions. Give it a name, and your brain isn’t so bothered by it.
Decide. Go for “good enough” instead of “best decision ever made on Earth.”
Hugs, hugs, hugs. Don’t text — touch.
In their fascinating study “Would you be happier if you were richer?”, published in Science, Princeton professors Alan Krueger and Daniel Kahneman, winner of the 2002 Nobel Prize for his work in behavioral economics, found that perhaps the best indicator of happiness was frequency of eating with friends and family.
To be free of stress and in the unfuckwidable zone. Forgiveness is the ultimate health and life hack. Improved physical performance tests, etc. mindfulness, and self love. All three together.
When feeling down/depressed:
Don’t worry alone. Find people.
Get the facts.
Have a plan.
Find at least one positive for every negative event.
Vagus nerve etc. think and say peace love and joy and avoid anxious people to make yourself calmer and happier
Simply observe your thoughts and feelings without judgement, as if you are a 3rd party, vs. trying to stop and control all of them. Distanced observation naturally makes us more calm and at ease. Notice don’t judge.
Stress is the PERCEIVED threat of something real or imaginary. Don’t think about your lack of sleep and unhealthy behaviors as stressful.
Bout of exercise when stressed or anxious.
Your intelligence is not fixed and we grow new neurons throughout life. To maximize, do new challenges, course corrects, and exert effort to get the achievement. Mental effort builds mental abilities.
Reframe anxiety as excited. It’s much easier to go from negative to positive than from high arousal to low.
HRV takes 5 mins for efficacious assessment. For better coherence, close eyes, envision nasal breath going into your heart. Then envision something or someone you love floating in front of you and go into your heart. Then feel an intense feeling of gratitude for what you put into your heart.
Lavender oil: relieves anxiety
Happiness hack: smile and tilt your head up. It’s biologically incongruent to be sad or depressed when doing this.
Have a clear goal and anticipating achieving that goal is a natural and strong way to get dopamine flowing. Great to combat depression of any form.
You don’t have energy. You GENERATE ENERY. You can do things to generate energy, happiness, etc. Embrace this mental reframe.
Batch checking emails and messages vs constant checking and monitoring. The latter messes with your dopamine and puts you in a state of chronic stress. Self-observation: applies to constantly checking the stock market or anything with surprise/volatility.
Own or take care of a dog.
Watch cute animals on TV/computer.
When you are feeling down in the day, doing a short burst of exercise (e.g. pushups) can quickly pull you out of it with the endorphin rush.
Exercising gratitude tangibly reduces our stress.
Record your voice and replay it back (goals, hopes, who you want to be, etc.)
Use neutral computer voice (Kindle text to speech app.) so you don’t lose the persuasion in your vocal tonality when you may be lying to yourself otherwise.
Text to voice app.
Take an 80/20 analysis of your emotional wellbeing. What are 20% of the things that are causing you 80% of the joy and happiness. Same for negative (stress, guilt, etc.). Change your life accordingly. Cut the fat, double down on the wins.
Arguably the best of thing we can do for our health is have quality loving relationships, including friends family and significant others. One study showed different benefits received from having a close guy friend than wife/girlfriend. Give hugs, connect with others, and be PRESENT when doing so.
Loneliness promotes negative bio-markers. Social connection promotes health and longevity.
There is a strong feedback system between your physical and your mental/emotional. Positive posture, breath, etc. dictates mental sense of control and power. Vice versa. Work on one, to help the other, creating a positive cycle.
GEE of happiness. Gratitude, enthusiasm, engagement.
Stress reduction technique: close eyes and focus on your heart as you breath in a slow and controlled manner
Cultivating a positive, self-perceived efficacy mindset can be the make-or-break differentiator in trying to succeeding at a relatively large endeavor. Moreover, it is crucial to avoid people who cause you self-doubt.
Stop ruminating on past negative events as this increases your stress and can be addictive.
Expensive but effective: EEG Neurofeedback
Adopt confident posture, restore movement, breath into belly
Get a massage (many of it’s benefits are debated but one for sure benefit is it reduces depression/anxiety
Write down positive thoughts
Shake and vibrate
Being in the present
Focusing on sounds, sensations, taste
Thoughts: label thoughts rather than engaging them can make it easier to let them go
Make a daily list of things good about your job and life. This re-wires your brain to see the positive, boosting your performance and overall life satisfaction.
We are less happy when we have excessive choice, because it raises our expectations, and prompts us to regret our choice knowing there may have been a better option.
Three elements of positive psychology: pleasure, flow (time stops as you are using your strengths for something), and meaning (doing something for a cause bigger than yourself). These affect happiness in increasing order; pleasure does not affect life satisfaction.
Writing or thinking of gratitude, and what someone has done from you to greatly affect your life, also positively influences your happiness.
Gratitude kills fear and anger. Embody as much as possible.