We are living in an era where in order to succeed you have to be better than the best and faster is the better today. In order to become fast, we look for the shortcuts. We submerge ourselves in the fascinating web of the networking, skill building, more work etc. etc. We surrounded ourselves with the gadgets, technology, things which have more speed. We don't mind using every cell of our brain cause we want to WIN.
In this era of the fast-paced world, we do need relaxation, rejuvenation, calmness cause WINNING is not about filling every brain cell with the information at the faster pace, it is about mindfully using these brain cells.
Enters mindfulness, an age-old magic to help you WIN a real battle.
In this post, I’ll be sharing my 7 exercises of joy which I gathered from one of the podcast episode of The Tim Ferris Show
- Act of poverty — Quarterly/Semi-Annually practice living with a limited means for week. Wear same jeans, tees, shoes then use public transport (if commute by personal cabs/cars), have simple food
2. Complaint free 21 days— Have a band on the wrist as a reminder that you don’t have to complain a thing / person. Whenever you complain, switch it to the other arm. Complaining is when you are pissed off something or criticized someone without offering a method to improve or get some learning. Example — Today I was at the toll and one fucking moron cut me through vs. Today I was at the tool and this guy cut me off in the line. With this I learnt that it’s better to use the outer lane or reach slightly earlier in non-rush hours
3. Jar of awesomeness — Whenever accomplished a task, got some personal victory — make a chit with quick note of the incident and self-praise for yourself and enter it into that jar
4. 5-minute journal — In morning quickly write –
a. I am thankful to … (3 persons / things)
b. Today the day will be awesome cause ….
c. Daily affirmation…
In evening quickly write –
a. 2/3 awesome things happened today …
b. I was thankful to …
5. Deep breathing — 3 breath breaks of 10 deep breaths each.
(edit Mandhir — You can choose between a number of breathing ratios depending on how experienced you are. For example to learn to exhale slowly you have to start with ratio 1:2 (inhale for 1:exhale for 2). Then you progress to a 3 stage breathing ratios 1:1:2, where you are introduced to a middle retention, and the 3 stage breathing ratios are gradually increased in difficulty to 1:2:2 /1:3:2/1:4:2. Finally you are introduced to the 4 stage breathing ratios 1:3:2:1 /1:4:2:1 where you have to do a retention element at the end of the exhale)
6. Use Momentum chrome extension — Whenever you will open a new tab, it will give you a scenic picture along with the date, inspirational quote and remind you of your goal of the day
7. Night Journal — This includes Reflection of the day, things you learned, things which could have been better etc. The basic idea over here is to introspect your day, be thankful for whatever good happened to you and learn from whatever mistakes you made
I heard that podcast 3 months back and since then, I am practicing all but “Jar of Awesomeness”
I started feeling better, more relaxed, thankful (even for the slow things!) and somewhat like a WINNER :)