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Mind MattersWellness

Creative Visualization to bring your mind back into focus

by Roopa
written by Roopa

Here are 4 simple, fun and effective creative visualization techniques to help you get back into focus when your wandering mind thinks of wasteful thoughts and dwells on emotions that are not helpful to you.

What is Creative Visualization?

Creating mental images and movies purposefully in our minds and then intentionally transforming them in ways that benefit our feelings positively is Creative Visualization. It could provide the ‘change of scene’ that you strongly need, or it could be used to provide a resolution to your doubts and questions. You can do it as a rehearsal for what you want to achieve. Most importantly, it can provide that mental space where you can be productive, positive, and focused on doing what needs to be done. This post is about how to create a space away from distraction using creative visualization.

creative visualization benefits

Images are powerful things. So are feelings and emotions. Images have the power to alter feelings and behaviour. You can test this on yourself right now.

Try this visualization!

Do This – Think of a laughing, happy small child running and playing on a lovely beach. She shrieks with joy at the water under her feet. She claps her hands, runs and laughs even more. It is a beautiful scene.

Close your eyes and softly soak in these images for a mere half minute.

Do you know that you yourself have a smile on your face? 🙂

Do This – Think of a hospital scene that is chaotic. There has been a disaster and the hospital is full of wounded, bloodied people. Ambulances are speeding in and out , sirens wailing. Children are crying and shouting in pain. Mothers are running around looking for their kids. The hospital staff are rushing about getting the victims onto stretchers. Men are dazed and stumbling about confused. Oh the scenes, the sounds, the noises.

Close your eyes and soak in these images for half a minute.

Your heart is beating faster and your breathing is probably erratic.

Open your eyes and relax. Calm yourself. This is all in your head. Around you, everything is as it is.

This is the power of visualization!!!

Use this power to generate headspace for yourself

We may feel really strongly about something or someone, maybe in unpleasant ways. May be there is a problem we are facing, or a worry that is gnawing at us. When things do not go our way and the outcomes are different from what we expect, those feelings of stress and frustration are difficult to get rid of. Sometimes these negative, unhelpful thoughts, worries or concerns may overpower us and those images, those strong feelings may be both disturbing and disabling us.

Maybe they recur so often, it is difficult to concentrate. The same thoughts run over and over, the same worries come back again and again. We want to focus but those feelings are too intense and we are unable to do anything about them.

Consequently, this results in a waste of time and energy, leading to further frustration, affecting our emotional health and well-being.

Whether or not you are used to visualization techniques, these simple, quick ways will help you develop a sense of calmness and peace. An important characteristic of us humans, and we stand apart from other creatures in this regard, is our ability to imagine and visualize. So these can be done by anyone. Keep your eyes open or closed, whatever works for you.

Let’s do it!

A prerequisite before you start this exercise is to clearly define what/who it is that is bothering you. Put your concern into a single word or image if possible. If not, use a phrase that describes the situation. For example, if it is a colleague that is the cause of your stress, you can just visualize that colleague. If it is your wife’s health, you can visualize the specific words relating to her health. If it is a business problem, use a word that sums up what the problem is. If it is your daughter’s behaviour, be specific what behaviour is troubling you.

These techniques only provide you ways to the required headspace to work effectively despite the presence of that specific problem. They are not going to give ‘solutions’ to your problems; if through the resultant relief and calmness, you do come up with a solution, then that would be a great bonus. Enjoy these visualizations as you do them.

Bubble it awayyy!

The nasty things your boss (or anyone else) said is bothering you. His image and voice are persistent in your mind. You are unable to work though you have a presentation coming up in the next 2 hours. You really need to focus.

Do This – Sit up straight. Take a deep breath. Get a clear picture of your boss (or anyone else) in your mind. Now, whatever that picture is, put it in a huge, transparent, floating bubble. Yes, just like that. See it clearly now, that gigantic bubble with your ‘problem’ in it. There’s your boss (or any other problem in your mind that you put out as a word) just floating around. Play around with it. Your boss or your problem is trapped in that giant bubble. Enjoy it.

Now fix that image firmly in your mind, use your lips and blow that bubble away. Slowly and steadily. Blow on it, visualize it floating away, growing smaller and smaller as it moves away from you. Yes, take your time. Keep blowing at it till it goes far far away, getting smaller and smaller until….60 seconds later, you can no longer see it. It is gone. Completely out of sight. Leave it there.

Open your eyes. Even without you being aware, your breathing would be deeper and you feel calmer. Use this new space to be productive and at peace.

This exercise can be repeated as many times as you need to. With practise you will need lesser time to feel calm and focused.

Cage it, Shrink it !

Visualize your issue/concern in a cage, unable to get out. Keep it there, trap it. Now shrink that cage in your mind. Visualize it shrinking, and then shrink it some more. It is just a dot now. A mere dot. Ha! Just let it remain there, a dot. With a smile, get going on with whatever needs to be done without letting any issue weigh your mind down.

Let the tiger eat it up!

This is a fun one. So there’s your problem, out in the open, just lying there. Visualize a big, majestic tiger striding in there, gobbling up your ‘problem’. He fills his belly with it and simply walks away, maybe with a wink ! Take your time with this visualization and make it enjoyable! You have creatively made the problem disappear to give you the space you need.

Magnify it and let it just pop!

Visualize your ‘problem’ as a word, increasing in size. It grows and grows and grows. And then, pop ! It bursts and no longer exists. It’s nowhere to be seen. With that gone, use your time to put out your best efforts.

Take charge and rock your situation.

This is a visualization not just for the present but also for the future. Visualize yourself as being absolutely in charge of any problematic situation. See yourself as tackling the problem confidently. Even if the solution is unclear and the path is vague at this moment, just visualize yourself being in control. Focus on that image in all detail – the look on your face, the attire you are in, your posture, your voice as you speak, the environment. Internalize it all. Then get back to work on whatever needs to be done. This is a basic visualization that top athletes and achievers use.

Enjoy this process – be creative!

Pick any of the techniques I have suggested here that appeals to you. Yes! try them. Let me know what worked for you 🙂 !

Be creative and make your own visualizations! Create your own movies. Have fun! Remember that visualization can be very positive and can be used to magnify positive feelings as well. In fact, these techniques can be used for so many good outcomes. Do you have any other visualizations that you use? Do share in the comments below ! 🙂

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Top Youthful Living TipsWellness

8 simple ways to maintain the discipline to workout everyday

by Roopa
written by Roopa

I can truthfully say that I workout every single day and have done so for more than 2 decades now. I love that I have the discipline to do this 🙂 ! No one need tell me to go workout, nor do I ever feel lazy to go run or do the planned training session for the day. In fact I enjoy my workouts thoroughly, they’re so much fun! Workout time is the BEST part of my day 🙂.

I might be in a minority that really enjoys their workouts but I have analyzed what makes it so good for me, and what works for me. Maybe a few points will resonate with you as well – pick and stick with whichever connects with you !

My top tips to forge discipline!

Most importantly, discipline is a mind set. It is a promise you make and keep, for your own self. It starts in your head, solidifies in your will power & determination and blossoms through your consistency. Remember – You need to Exercise your Will Power first to see any results in your body!

The loop is a simple one :

Intention >>> Motivation >>>>Discipline >>>>Outcome.

Most people intend to work out, intend to go jogging or walking, intend to get fitter & healthier, intend to ….well, do so many things. But they struggle with being disciplined and committed. Hence stay where they are and do not see any results.

Indeed, this applies to every aspect of life, doesn’t it? ! 🙂

Sharing my top 8 tips that will help anyone who wants to Forge Fitness Discipline to workout regularly and consistently, whatever the fitness levels and wellness goals might be! Exercise is essential for our bodies, no matter what age we are at if we wish to lead a high quality life.

ONE – Build an awesome, strong, positive self-image that you love.

This can be the MOST important way to motivate yourself. This is the top thing that works for me. I know I want to look a certain way, wear a certain fit of clothes, have a certain physique. No compromise on this one!

You deserve to care about how you look and the image you want to project. Neglecting yourself is a sign of low self-regard. Taking care of yourself is an act of self-love.

Your image should be very strong in your mind. Keep that pic on your phone, print it out in your mind, put it where you can see it. If you are happy the way you are now, then just make the mirror your friend 🙂 Use an old photo of yours to remind yourself of how you used to be if your body has changed a lot now.

Look at that image of yourself everyday till you actually become it again. That image should drive your habits – both the fitness habit AND your eating habits. This image should ideally be a combination of how you want to look as well as how you want to feel. For example, I want to look trim and toned + I want to feel light and energetic, & be flexible in my movements.

TWO – Connect your workout to someone of great value & joy to you, whom you do not want to see hurt.

Make a strong connection with someone that is of great importance to you, someone that cares strongly for you as well, someone you cannot afford to hurt or disappoint, someone that you are responsible for, someone you cannot do without.

The strongest and best connection is usually with your family – your wife, kids, parents, partner or any loved one, maybe even your pet that is dependent on you. The resolve you make firmly in your mind is – IF I do not take care of myself (because of lack of discipline) and fall sick, my wife, my kids, my pet, my parents, my husband will be distraught.

Show that you care for your family and loved ones. Your discipline shows that you care about your family. You cannot put them into difficulty by falling sick or being unhealthy through negligence.

Once you recognise how important a ‘healthy you’ is to your loved ones, the thought of causing them worry and anxiety if you fall sick should keep you on track with your fitness habits.

THREE – Make a strong connection with any activity that you enjoy.

My fitness goal is not to run a marathon, or even half a marathon! Actually, I aim to be fit enough to do the activities I love best – trekking and traveling. I do a combination of running (5-10k), aerobics, strength training, HIIT, yoga and a host of other workouts that enable me to enjoy nature, mountains, rivers, streams and waterfalls! You have to be able to go deep into forests on uneven terrain, climb boulders and hills, cross rivers to see and enjoy all these. They are not available for close viewing from a car on the highway 🙂 ! Therefore, a certain level of fitness is required.

Maybe you used to enjoy playing some sport and that is something you want to start again. Start a fitness program that will enable you to enjoy your favorite activities again! Make it the best kind of fun – do whatever workouts you like and take it forward from there to pursue what you like doing. Remember that our bodies have a supreme intelligence and will respond according to how we treat it !

FOUR – Set clear goals – Be outcome-oriented – Make a schedule and STICK to it.

PUTTING DISCIPLINE INTO PRACTISE ! This may be the most important detail for workout clarity and consistency.

Let me break this down into simple steps. These might seem like a lot but hang in there, and you will see that these steps are easy to use and implement.

  1. GOAL SETTING – Be clear what you wish to achieve from the time you give to the workouts. Do you want to be able to walk quicker, climb stairs easily, run faster, build muscle, get more flexible, be stronger overall, get a toned look, be healthier? Or all of these perhaps?! Decide.
  2. PRIORITISE – Make it a priority to achieve these goals.
  3. PLANNING – Plan your workout, schedule it, break it into bits and just do it consistently, every single day. Stick to this schedule like glue. Use a timer/app to monitor and record your workout.
  4. SPLIT WORKOUTS – Split every workout into smaller timetables/routines. Get into details. Plan at least for 2-3 days ahead. There’s a sample timetable in the illustration above.
  5. YOUTUBE – Use YouTube videos to work along with. There are millions of high quality, excellent, free workout videos that you can just follow. I use them 3-4 times a week and have a list of my favourites!
  6. MAKE CHANGES – Make the necessary changes required in your bedtime and waking times. Do not say I will wake up at 4 am and do an hour of exercise when your usual waking time is never before 7 am. Be honest with what is possible and doable.
  7. CELEBRATE RESULTS – As you get stronger and see results, which you definitely will if you stick to your workout schedule, feel proud of what you are doing and then… challenge yourself. Increase the duration of workouts and/or the intensity.
  8. BOOST ENERGY LEVELS – Are you into music? Use this time to listen to whatever boosts your energy. Are you into podcasts ? Then listen to those if you wish to when you workout. Personally, I do immersive workouts, where I only focus on my breath as I workout or run. It is great therapy, because it is just like meditation! Ensure you are hydrated throughout the workout.

FIVE – Hire a Boss! Get a Trainer – your Personal Guiding Light.

Get a Boss! You are worth a trainer, get one! Be accountable to him/her. Let them direct you. It really works. Surrender yourself to them for whatever time you can spare. You will be amazed at where you can reach.

The Transformative Role of a Fitness Trainer –

A trainer can make a great deal of difference in many ways to your exercise routine and in turn to your health.

You will be hiring someone who is a specialist in this field to guide you, train you and motivate you to reach your goals in the exact way that will work for you. Even 2 sessions a week with a good trainer will transform you.

Whether you want to hire a fitness trainer or a yoga teacher just for you or for a group of friends and family that can work out together, he/she will be worth your money and time. You can maximize your results and see visible changes.

SIX – Lose your money for indiscipline ! Fitness Motivation Through Fear of Loss.

Do you like your money and are reluctant to give it away just like that ? This may be an unconventional way to make things work but then, if it works for you, well, that is good ! 🙂

Harnessing Loss Aversion –You can payout a certain sum of money to your kid, spouse, neighbour or neighbor’s kid everyday that you break the rule and miss a workout. Rope in your friends in this deal. The pain of seeing them get richer may just keep you alert and disciplined! 🙂

SEVEN – Focus on threat/risks of inaction vs benefits of action

Being obese, inactive and out of shape has high health risks. The threat or risks of an inactive life far outweigh the supposed effort required to work out. It is best to take action NOW and see results in a reasonable time. Use the threat of diseases, immobility and a dependent life to spur you into action.

Your goal should reflect the immediate future. Say – “I want to : get into a smaller size shirt in 2 months’ time, see a 3 inch waist loss in 3 months, have better, deeper sleep, feel energetic and fresh everyday. I want to look trim in a fitting jacket. I want to be able to jump and skip in 8 weeks’ time” This is better than a goal that reads – “I do not want to have a heart attack after 20 years”. Turn threats into fitness triumphs, take action NOW!

EIGHT – Think FUN – start small – create the ‘my body active everyday!’ habit.

Do some small activities that move your body everyday – it could be anything at all. Dancing, playing a game of badminton, throwing a frisbee around with your family or friends, working in the garden, biking, jumping rope, walking your pet, etc. Focus on the fun bit and makes sure you get your dose of fun everyday ! This is nothing but fitness progress though you may not think of it as such.

What keeps YOU in a ‘body active’ mode? What is your discipline mantra? Which one of the tips above would you pick to work for you?

Share your thoughts in the comments section below !

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Mind MattersPersonal GrowthWellness

A Simple Realization That Will Bring Peace

by Roopa
written by Roopa

Some simple realizations can be profound and can open our eyes in incredible ways to bring us instant peace. Many situations become much clearer as we are able to see them differently now. This clarity brings a level of relief that years of ‘thinking’ can not!

I had this experience some time ago while talking to my friend and what she said changed the way I saw people and situations. (Hema – so grateful to you! :))

Relationship Questions that bother us-

Be they our friends, family members or co-workers….at some point or another, we face relationship issues with people around us. We are disturbed, and ask questions –

“HOW can anyone behave this way?

Omg, WHY did she do that?

How COULD they say this?

WHY does he behave this insensitively?

Did she HAVE to say that? ”

These were questions that would pop in my mind when someone did something unpleasant or spoke something nasty and hurtful or behaved in ways that hurt me. I also wondered how and why some people have a negative outlook of everything. It seemed there wasn’t one single thing some people were grateful and happy about. WHY are they that way?! I would ask myself.

We also question situations that happen to us. WHY is this happening with me? This is a topic for another blogpost ! 🙂

Seeking answers

When people around us behave, speak or respond in ways that differ from how we want them to, obviously it disturbs us. We question their conduct and want answers to all the questions that pop up in our minds. We want the answers, not just some answers!

(Of course! The important question to also ask, and answer honestly is – have I myself been hurtful, inconsiderate, rude, or selfish?)

Most times however, we do not get any answers, leave alone the answers we want!

And then what? It is a cycle of analysis, overthinking, feeling low and perhaps even introspection and reflection. The mind is definitely not at peace under such circumstances.

Understanding why this was disturbing me

In the first place, what causes us to be affected by other people’s actions and words? It is actually quite simple! When I look at another’s behaviour, it is always in comparison to MY standards of what is nice or not, what’s right or wrong, what is correct or not! It is also about how I myself would have behaved quite differently with them in that situation.

Well, I would Never behave this way ! is what I would think. 

I would never say or do something that hurts them. Then why are they doing this to me? – is what I asked.

The comparison and connection is about whether their actions or words are in sync and on level with MY standards of ethics, principles, values and understanding of the world. 

Many times, there is no match between what I want and what I get. The difference, the asynchrony, the mismatch, is what makes another’s actions or words hurtful and unacceptable ! 

Usually the hurt comes because in these mismatched situations we feel – not valued, judged, ignored, rejected, disapproved, criticized, mocked, betrayed, insulted or being taken for granted. It could be just one, or a mix of these feelings.

Reality – different souls, different worldviews, different paths.

Truth is, we are all shaped by many different factors throughout our lives.

My standards are derived from my knowledge, my thoughts, my beliefs and my experiences. 

Person X can never have the same knowledge, thoughts and experiences as I do, consequently, there is bound to be differences in perspectives on just about everything. 

Everyone is carrying a certain baggage in terms of their opinions, views and experiences of the world, whatever stage of life they may be in. Yes, these experiences and worldviews change with time for many.

What I think is right can be wrong for another. What I deem as hurtful behaviour may be perfectly justified by another. Our actions are completely different from another individual’s because our thought processes are different. I may be looking at the world with blue glasses and another may be looking at the same world with red ones! Our world views are different. Behaviour is simply an outcome of what beliefs, biases, assumptions and values are dominant in our minds. Since these factors vary from person to person, to expect behaviour that is in line with my expectations is futile !

Labeling people helps me understand them through my lenses only. But it makes no difference to them, doesn’t affect them in any way. It can’t change anyone’s behaviour to make ME feel happier. That’s just how they’re meant to be. So for our own peace, we can either understand them, accept them, ignore them, or just let them go if their actions are not in sync with what we want and deserve.

Reality – different levels of understanding & enlightenment

We are all at different levels of understanding, enlightenment and realization of the world throughout our lives. Finally, what a person says, how he/she behaves or does is connected to their level of consciousness, maturity and spiritual evolution...and is the net result of their karmic baggage, whether good or bad, positive or negative.

The realization which set me amazingly free – 

Everyone that I see around are all individual souls that are in search of the fulfilment of their own destinies, to reach their own destinations, following their own paths in the way they know, whether in ignorance or enlightenment, through conscious thinking or non-thinking. 

People are simply acting according to the directions of THEIR paths, their destiny, their souls, through their personalities, and their understanding of life, whatever that level might be. This I need not question, I need to merely, simply accept.

I have nothing whatsoever directly to do with another’s actions, words and thoughts. It is a very individual thing. The karma/the totality of actions we do is ours to carry. What anyone does or says, positive or negative, good or bad, is theirs to carry.

If I am inconsiderate and hurtful to someone, it is because of the level of understanding that I am at, at this point in life.

If I am loved and respected, it is because through my actions, somewhere I am influencing someone in positive, uplifting, elevating, enlightening ways. 

Through good thoughts, actions and words, I raise my level of vibrations. With this, my level and quality of living as well as the level and quality of people I attract and interact with rises. 

Do not allow others to take away your peace

This realization does NOT in any way mean that we must accept hurtful behaviour or be silent when we are treated badly. On the other hand, we can look at people around us calmly, with the knowledge that whatever is their behaviour, it is indeed THEIR own choice and the consequences too must be borne by them. If it makes sense to vocalize our feelings, then we must do that and just step away.

Freedom through Realizing/Accepting

The greatest freedom and peace lies in understanding this. To realise that everyone (including oneself) follows their own individual path which is in their destiny, that their lives are meant to be led just that way with that kind of behaviour and action.

When we internalize this simple realization above, we know that questioning others’ actions and wishing they would act differently, according to our wishes, is a futile and meaningless thing to do!

Their actions could be appealing to us or not …but there’s no need to overthink or struggle to understand or question why a person behaves the way he or she does. And I don’t mean to say this in a negative way. It is meant to be that way, their soul’s state points out that kind of path.

A CHANGED PERSPECTIVE – MY PEACE

When I see people clearly just as individual souls, souls in search of their own destination, fulfilment, and liberation (mukti), every individual doing it in their own way, I am able to view the world a bit more dispassionately.

This is the outlook that gives me great peace! I am empowering myself to keep my emotions in a steady and managed level that allows me to just see everyone including myself as ‘divine souls on individual paths’. It is a beautiful and uplifting feeling to be able to do this. 🙂

Do share what your outlook is on being calm and at peace despite a mismatch in expectations of behaviour and actual outcome in your interactions/situations ! Cheerio ! 🙂

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Top Youthful Living TipsWellness

The Most Important Thing To Do As We Age

by Roopa
written by Roopa

My blogpost on this important topic is a result of watching my mother get feeble by limiting herself over the years to very restricted activities around the house. “Everybody wants to live forever, but nobody wants to grow old!” – Jonathan Swift

Hah! Yes of course! But we do know that everything and everyone ages and grows older!

Even a new-born baby is aging! Aging is inevitable. That is reality, and a fact of life. We need to accept this… And do whatever is needed to stay youthful in mind, body and spirit! 😊

As we age, our bodies change a lot. Every organ and organ system in the body changes in a small or big way from as early as age 30 ! Our hormone levels change, our metabolic rate changes, and we can see the physical changes in our skin, face and hair. What most people do not realise or observe is that even our muscles begin to diminish in size and strength unless we do something to maintain them!

It always depends on what WE choose !

Our quality and intensity of life as we get older depends on what kind of life we choose for ourselves – top class quality OR mediocre/poor quality ?

Do we want to be limited, dependent, weak, sick, unable to move as we age?

OR

Do we want to be active, independent, healthy, flexible and energetic even as we get older?

If you choose to be in the second category, read on to know about that ONE thing we must do to be able to enjoy our lives doing what we love doing, while staying active, healthy, and independent for as long as possible.

At any stage of life, of course our wellness relates to many dimensions – physical, mental, spiritual, social, financial, emotional etc. While we must pro-actively choose what to do in each of these dimensions, in this post I focus on the very vital physical /fitness aspect of wellness. Being in great health makes a world of positive difference to the other dimensions of wellness!

The basis of all movement – Marvelous Muscles!

Our level of activities is determined by our muscular strength and we tend to lose this as we age. How beautifully they help us move!

When we turn our head to watch a sunrise,

When we pick up a laptop and sit to work,

We walk to the car to go buy groceries,

Smile a huge smile for that pic with our family 🙂

Wave at that neighbour in the park,

Try on a new shirt at a store

Climb the steps to board a flight, or even

When we just swallow our food !

Yes, we are indeed using a variety of muscles for these everyday actions ! There is no movement without muscles. This means we can do no external physical activity without using our muscles (of course, inside our bodies, many muscles including those of our stomach, heart and gut are carrying on many important activities without us being explicitly aware of them).

Simply put – when we lose our muscles, we are rendered weak and immobile. Muscle mass is THE most important component that determines our physical health. Consequently, to be physically active and fit, our aim should be to keep our musculoskeletal system really strong. And to achieve this, we must work out since muscles are built or maintained only when we use them properly and adequately.

So, the One thing that we must do to keep ourselves active, healthy and strong as we grow older is – maintain muscle mass! The best part is that since our muscles are intricately connected with our skeletal system, we are taking care of our bones and joints too when we keep our muscles in good condition.

This makes ALL the difference to how we feel when we age !

Here’s something everyone should know !

1.Maintaining muscle mass (or building it) is an intentional activity.

This means that muscle will not just build or maintain itself in size or strength !! We MUST make an effort to build it through strengthening and resistance exercises.

My mother’s stair-climbing story – a case in point about age not being an obstacle to improvement.

My 77-year old mother wouldn’t climb any stairs at all as she thought it would make her knees hurt more. While she stayed at my place for a few months to recover from a fall, I urged her to climb up to the first floor. She gave it a try. At the end of the 2nd month, she could actually climb up to the second floor (using the banister for support) much to her own astonishment!

2. No Challenge = NO Change!!

If you already have a workout routine, that’s great!! However, it isn’t enough to do a regular easy routine every day and expect to stay strong. We get better, and the benefits accrue ONLY when we challenge ourselves to continually improve. Specifically, it is only when we do more and increase the intensity of our workouts, we do better and get fit enough. For this we need to add to what we are doing in terms of a) level of workouts b) the duration and c) type. There are many exercises to choose from to achieve incremental progress in strength.

Bear the aches 🙂 ! It will hurt when our muscles are working more and differently than what we are used to ! Subsequently our bodies adapt and we get stronger !

3. Resistance and strength training – The first step to building muscle is breaking it. When the muscle repairs itself, that is when the muscle building happens ! Resistance or strength workouts help maintain muscle mass and improve bone density and strength. These are not difficult to do, they can be done at home and do not need any special equipment. We can build muscle using just our own body weight! We can use simple hand-held weights as well if we want to have some variety in our exercise routines.

Here are some strengthening exercises –

Basic exercises like plank holds and all the variations build a strong core and upper body, both are essential for our posture. Lunges, squats, and stair climbing make our hips, legs/lower body stronger. Push-ups and upper body exercises keep our arms and shoulders strong and flexible. Yogasanas, including Surya namaskars, done with correct form and with the postures held for a certain time are an amazing way to be fit and flexible.

It is equally essential to incorporate stretching into our daily routine to relax and tone our muscles.

Illustration with cartoon drawing explaining the importance of good eating habits.

4. Yes, what we eat matters a great deal – treat yourself to the best !

The body is a beautiful and responsive system. We need to treat ourselves with care, love and respect. This means enjoying food that is nourishing and nutritious, preferably sourced ethically and non-violently.

Rise to the next level – kick it up a notch !

If you have a standard workout routine that you follow, it is time to work it up a notch! Do more, increase the intensity, try a different set of exercises, for example, ones that test your balance and stability. By working different sets of muscles and training in a variety of ways, we improve our overall fitness. CONSISTENCY is the key to improvement and results.

Encourage the seniors in your homes to do more physically. Urge them and guide them to start small and work their way up to do better.

“Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul.” Samuel Ullman

“We don’t stop playing because we grow old. We grow old because we stop playing.” George Bernard Shaw

In conclusion, Keep the enthusiasm going ! Keep playing ! 🙂

Whatever be your age, it is never too late to start taking care of yourself ! Taking care of yourself means you care for your loved ones !

Would love to hear about your experiences with the seniors in your families! Do share in the comments below !

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Personal GrowthWellness

‘Contentment’ – An Important and Beautiful Feeling!

by Roopa
written by Roopa

Contentment is a beautiful, solid, long-lasting feeling. It is an internal attitude that is rooted in acceptance, mindfulness and gratitude, possibly the most important attitude to cultivate! When we are content, we are grounded in the now, we enjoy what we HAVE, and we enjoy what we ARE. We have the feeling that we are enough, we have enough. We feel complete, whole. How wonderful it is to feel this way !!

Contentment is a sense of sufficiency; a pleasant feeling not only about all we have but also a harmonious acceptance of what we do not yet have but desire. It allows us to feel calm and energetic, enjoying inner peace & joy, focusing our energies on productivity and positivity.

The Essence of Contentment

In Samskrit, the ancient language of India, the words trupti, santrupti, thosha, santosha, thushta, santhushta, paripoornatha, manah prasadah all mean (or are connected to) the word contentment. The prefix saṃ (सं, सम्) in these words is a prefix that denotes ‘all, complete, whole, entire’ added to the root words to imply acceptance of ‘what is and what is not, what we have and what we don’t have’ fully, completely, in its entirety, wholly.

It means that we enjoy what we have now, and are at peace with what we don’t have as well, and that is the Essence of Contentment.

Most of us strive for happiness not contentment! But we need to remember that happiness and contentment are complementary emotions and are both needed for emotional well-being in life. In fact contentment has a higher place in many cultures than happiness! Happiness is short-lived and could be dependent on external fulfillment while contentment is more long-lasting, internal and something we need to learn to feel!

We need to ‘learn’ to be content!

We have to learn to be content because discontentment and dissatisfaction are feelings that come easily while being content is a CHOICE we have to make! Contentment comes not by acquiring more material possessions but by choosing to focus on and rejoice in what we have. Feeling content requires us to be aware of our feelings, be present in the now, and needs a bit of practise!

The experience of contentment

Think of that delicious meal you had… when you ate just the right quantity, not too much, yet enjoyed it greatly. The feeling of satiety at the good meal, the lightness and the satisfaction afterward are what made it memorable! You wondered if you should eat a bit more, but said no……because you felt……yes, contented :).

We cherish that feeling of satisfaction because it is a long-lasting, gentle feeling unlike the spike or burst of emotion that comes with a victory, a win or an achievement!

Gratitude is the foundation of contentment.

While there’s no formula to create contentment, gratitude is the first step. When we remember all that we have and feel blessed and grateful for all the joys in our world, it is the beginning of contentment!

The next steps are – being mindful and accepting.

When we are mindful, we are aware of our thoughts and our surroundings. We are deeply aware of our breath and this itself is so relaxing, soothing. In such moments we feel complete and calm. We do not feel needy or dissatisfied. When we stop being needy, we focus on what we already have in positive ways.

When we are accepting of our feelings, emotions and our own selves with all the positives and negatives, we feel at peace. There are instances when we feel dissatisfied with an experience. We might be disappointed at a dish or the service at a restaurant. Yes, we can definitely insist that we receive only the best. However, to feel contentment, we must overlook and ignore some small things, be willing to see the bigger picture, and not get stuck with petty niggles. Being a bit less critical of ourselves, our work, and of others will help.

Does being content mean we need to settle for less? Should we discard ambition?

Definitely not. In fact when we put in our best effort while being in an active state of improvement, whatever is the result we get, we can accept it joyfully. And therein lies the difference between contentment and complacency !

Ambition (or desire for the best) and Contentment are not mutually exclusive. On the other hand, a combination of the two is the highest form of action – Selfless Action – as defined by Shri Krishna in the Bhagavad Gita. He, who was definitely ambitious and encouraged action gives us this powerful advise to accept the outcome, whatever it may be, as the reward.

Discontentment

Discontentment is the opposite feeling – a sense of insufficiency, a lack of satisfaction with one’s possessions, status or situation. It could be a sense of always wanting more, perhaps because what we already have is not valued enough. It is associated with restlessness and no ease of mind. Comparing oneself and one’s possessions with those of others could lead to discontent. This inevitably leads to despair because there is no end to comparing !

Of course it is not wrong to want more or have higher goals but this should not stop one from peacefully enjoying what one already has in the present. Constant dissatisfaction and a feeling of insufficiency lead to a sense of grievance. In this state how can there be peace of mind !?

Is discontent all bad?!

Surprisingly, the answer seems to be No. Some discontent is essential and is the driving force for advancements in any field. Discontent is a major motivator to re-purpose one’s life. When discontentment sets in, if the future action plan is a positive one leading to greater improvements, it could be of great benefit to self and humanity. Thus, we need some discontent in our minds too ! However, a state of contentment can still be used as a ‘parking’ state until the goals are achieved.

I quote from Sage Patanjali’s YOGA SUTRAS (2.42) which puts across the connection between contentment and happiness –

संतोषादनुत्तमसुखलाभः ॥ २.४२ ॥

From contentment is gained, incomparably the best, supreme happiness.

Simply put, it is from what we perceive as having, ie, from our state of contentment, that we derive happiness, not from what we do not have !

Do let me know what makes you contented and how you tackle feelings of dissatisfaction in your lives !

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Wellness

5 Reasons Why Getting Comfortable With Hunger Is Great – conclusion.

by Roopa
written by Roopa

It is a wonderfully light feeling when we get comfortable with hunger 🙂 ! We don’t over-eat, we stay active, energetic, and healthy ! It takes some time, practise and determination to get comfortable with & tolerate hunger. Do read the 7 simple, practical ways to respond to hunger here in my previous post.

I talked about opting to eat ‘food’ that nourishes us rather than ‘non-food’ that only appeals to the tongue in my previous post . I also emphasized that we need to pause, be aware of our bodies and minds, and then decide whether to eat or not when we think we are hungry.

Tolerance to hunger is greatly connected to contentment. As we learn to be content with what we eat, reduced quantities though it might be, we can consciously apply this feeling of contentment to other areas of life.

Read more about contentment in my next post!

The 5 benefits of tolerating hunger –

1) It is invaluable to maintaining good health – This is the biggest benefit of all. Combined with working out/exercise in some form every day, moderate eating ‘mitaahara’ is the best way to maintain health.

Overeating naturally leads to obesity which is a killer. A large number of people, both young and old struggle to handle excess bodyweight. We think we know a lot about food and over-eating and diets. We always have goals to be fitter, lighter etc but when it comes to actually implementing our goals, we rarely tell ourselves – “So what if I am hungry?! I will befriend this feeling. I must tolerate this hunger”.

This is the first thing to learn !

Just this one thought, this one mind-set change and determination – “I will tolerate this hunger” – will make a huge positive difference to our bodyweight and health. Everyone knows that maintaining a normal BMI is important but “how do I eat the right amount to maintain it?” is the question! If we learn to get comfortable with hunger, we automatically eat a decent amount because now we learn to be satisfied even if our stomachs are not absolutely ‘full’. We do not overeat, and it gets that much easier to have an acceptable BMI.

Not to worry, our body will get used to the fact that we are eating lesser now !

2) We enjoy and value our food better – Contrary to any thoughts that we lose interest in food when we eat lesser, we actually enjoy our food better !! Once we learn to eat consciously, in response to our true hunger, only whenever our bodies need that food, everything tastes so good ! We respect and relish the food we eat even more than before.

3) We develop superb will power, determination & mind control – Hunger is a very strong instinct, and it drives one to almost immediate action.

Physiological hunger has no face, religion or colour. It is felt by every living creature whether big, small, rich or poor. Creatures other than humans do not need to learn to tolerate it, they must only suffer hunger! But when we as humans learn to bear such a strong instinct as hunger, we realise and develop the strength of will power, resistance, determination, and mind control. The best part is that it benefits us not just in the aspect of our health & nourishment but it also builds ‘discipline’ that is applicable to other areas of our life. As we exercise control over what and when we eat, it makes our determination strong and this mind power can be applied to areas like our work, creativity, other goals and fitness.

4) We learn to be more patient, we learn to handle anger – When we are hungry we get impatient and angry (hangry!!). When we learn to handle hunger, we learn to be more patient, calmer, more in the moment and stronger. This can have great benefits in many other aspects of our lives. Think about it and comment !

5) We accept change more easily – We get comfortable in other areas of our life where change is required. We learn to easily say no to other not-so-pleasant habits/ areas where we need to improve.

Life becomes easier – We free up time and energy when we eat lesser. Seriously. Try it! We get more time to do other things!

Some people might wonder if this topic is even relevant ! Who wants to tolerate hunger?! And why should one? There is so much food around, why should I deny myself something as basic as food !?

This post is not about denying oneself the pleasure of eating food, on the other hand, it is about how to enjoy food better and make sure that we live healthily enough to be able to enjoy it for a sufficiently long time ! 🙂

This topic is for those who:

1. Realise the importance and value of food and want to make the best of their lives by living in the best of their health rather than in ill- health with a ‘I live to eat’ attitude.

2. It is for those that want to lead active, healthy lives with a desire to be able to do whatever they want to do rather than lead lives in a diseased state.

3. It is for those that value and respect their bodies and realise that we all have just one body to live in , one that ONLY ONESELF can take care of. The first step on this path is to EAT RIGHT – THE RIGHT KIND in the RIGHT QUANTITY in a peaceful, joyful STATE OF MIND.

Mitaahaara

The concept of ‘mitaahara’ which means intake of ‘moderate amount of food’ (Sanskrit) is a great one. In no way does this mean that we cannot enjoy food! After all, eating good food is one of the pleasures of life and we must indulge in it once in a while.

The idea is to develop good eating habits right from a young age that will ensure we do not get obese and develop diseases later on. Getting comfortable with hunger is a great way to do this !

OTHER KINDS OF HUNGER !

Of course there are different definitions of the different aspects of hunger that is non-physiological. Hunger could mean an emptiness, as also the desires, craving and ambition for money, success, fame, love, attention, praise, power, validation and knowledge etc! This is a topic for another day !

What are the ways you ensure that you eat moderate quantities of food and maintain your BMI?

What is your experience with understanding and attending to your hunger – physiological or otherwise ?

Do share in the comments below !

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Wellness

5 reasons why getting comfortable with hunger is great! – Introduction.

by Roopa
written by Roopa

This post is about physiological hunger; understanding what your hunger and craving for food means, and how to get comfortable with tolerating hunger so that you are able to eat quantities that help you stay healthy! By learning to get comfortable with hunger, you will have the mental strength and will power to avoid overeating – the most common cause of obesity, which in turn is the lead cause of many diseases.

“What !? Seriously? Don’t you get hungry ?!!” is a question I get asked very often when I casually mention that I don’t eat dinner, and haven’t for over 20 years now. So yes, though I will attend your dinner party, I am not gonna eat anything.

Of course I get hungry. I am a normal, healthy woman and I feel pain, hunger pangs, cold and heat like any other person! I am also fit, strong, energetic, and rarely fall sick. I have been this way for as long as I can remember ! I have never once got stressed out about my weight nor do I count calories nor do I follow any particular diet except for a ‘healthy one’ (nearly) every single day!

How do I do it?

Over the years, I have gotten comfortable with the feeling of hunger. That’s the key! I am not saying it is pleasant or easy but it’s a simple way to maintain a good BMI.

If you are looking to get healthier or lose weight and are a) a normal, healthy person with b) no known diseases including diabetes and hyperacidity and c) you eat 3 meals a day, building tolerance to hunger can help you limit the quantity you eat through the day and help you get lighter.

You need not skip an entire meal like I do. In my case, I need to eat a good breakfast since I run or workout everyday in the morning. I also feel the need to have a decent lunch since I am active through the day. I can do without dinner though. Maybe what works for you would be to eat 3 meals a day but in lesser quantities. Perhaps your activity levels are such that you don’t need breakfast but lunch and dinner will keep you going strong. Whatever it is, building a tolerance to hunger, getting comfortable with that feeling without eating, will help you achieve your weight management goals.

Understand your hunger – The effect of eating Food vs Non-food – What’s your fuel?

Think about your response to hunger. What do you do when you feel those hunger pangs rising there, in your stomach or… is it all just in your head? The commonest response /reaction most people have to hunger anytime is – just go eat!

Well, that is why we get hungry right? Hunger is just the body signaling to us to eat, isn’t it ?

Sure, you must eat when hungry but can you pause, wait just a bit and think and understand what this hunger really is at this point.

Asking yourself these questions below and answering them honestly will help!

Are you conscious, alert and aware of exactly how much ‘food’ your body needs everyday? Do you eat the right quantity or are you over-eating? Are you eating food or non-food?

Are you really low energy-wise? Do you really NEED that food? What did you eat before this hunger started up again? How long ago did you eat? Are you a victim to the habit of eating?

A) Our bodies really don’t need much! To be healthy, active and energetic you need to eat the right amount of food, not more. B) You need to take care to provide the right kind of nutrition and nourishment to this supremely intelligent, amazing, beautiful body that we each live in!

Let’s say you own a petrol car. Will you put diesel or cooking oil or sawdust into your car and then expect it to run perfectly on that fuel?

Similarly you need to put in the right kind of fuel for your body and mind to function properly. Food is fuel. Grasp this clearly and firmly. And you must remember that while you can replace your car, replacing your body while you are still in it is currently not possible !

So if you are not particular about what you eat, as you should be, if you are putting all kinds of ‘non-foods’ into your body, instead of proper ‘food’ – the kind that will rejuvenate you and nourish you and preserve your health, you body will crave the right ‘food’ and make you hungry over and over again.

This is something you need to think about carefully and make the necessary changes in your diet! There’s no point tolerating hunger and then eating junk when you do eat!

What does being comfortable with hunger mean? And how does one do this?

If you decide to eat lesser than you usually do, for whatever reasons – to lose weight, to get healthier, or break some bad eating habits, the first thing you will have to do is win the battle against your tongue & stomach with your mind and will power.

You will want terribly to eat when you get hungry, to fill your mouth and stomach, but your mind might warn you about your goals, you might remember that you don’t need the food. What about that growling in your stomach? Can you change that?

We eat for a variety of reasons that need not only be physiological; food can soothe emotions, food helps in socializing, bonding with peers, food can also comfort you and change your mood. Being comfortable with hunger means understanding that though your body and mind are motivating you to eat, if you know that the intake is not necessary for you, you tolerate hunger calmly while still continuing to be active.

(Note – For sure you have to be very aware of your energy levels. If you are low on energy and need to eat, you must do so. Also if you are diabetic or have any other disease this IS NOT for you)

Here’s how to respond to hunger –

Response 1 – Sip water slowly. Warm water or cold water or water at room temperature… whatever works for you. Make water your best friend and the first ‘go to’ response. You will be amazed right from day 1 how beautifully this helps you tolerate hunger. Drink as much water as you wish to. Add some lemon juice if you like that taste. You can only feel good.

Response 2 – Tolerate the hunger. With your mind. Yes, so you are hungry. But you need NOT eat. You will do fine. You can tolerate it. If you find your stomach growling the first few days that you do not eat a meal, it’s a normal thing. As you consume lesser quantities of food, your body and mind will get used to it and you will find it easy to ignore that hunger, but you must power through those first few weeks! Tell yourself clearly that you will simply ignore that hunger because your goal is much higher.

Response 3 – Engage yourself in other activities. Get your mind to focus on things other than food. Go walking, listen to music, call some friends, do some writing or journaling. Do anything relaxing or productive that helps you take your mind off food.

Response 4 – Go nuts ! If you must absolutely eat something, go for nuts – a half cup of peanuts, some pistachios, a few almonds or anything non-carb like sticks of carrot or cucumber. (Do not overeat the nuts). You can choose to sip some juices if you like.

Response 5 – Plan your next amazing meal. What amazing, nourishing food will be your next meal? Plan it out clearly. Your mind will be able to overcome the current hunger in anticipation of a guaranteed meal that is coming up!

Response 6 – Brush your teeth. You might well be saying “what?!! seriously ?!” but take it from me, when you decide you do not need to eat anymore for the day, just brushing your teeth signals to your brain that you are done. It helps you say no to eating.

Response 7 – Breathe deeply and calm your hunger by calming your mind. When you indulge in some conscious deep breathing, you bring yourself into the ‘now’ and this calms your mind beautifully. Enjoy how easily it soothes your hunger pangs as well.

Try these tips out and let me know how you feel ! What is your experience in tolerating hunger? Have you ever gone on a fast?

The 5 great benefits of tolerating hunger, coming up in my next post !!

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Wellness

How to make the moon shine brighter.

by Roopa
written by Roopa

Yes, we can make the moon shine brighter … just as we can smell the fragrance of flowers more sharply, feel the raindrops more distinctly and enjoy everyday life more intensely!

We can take delight in a simple walk in the park as if it were amazing. Yes, we can relish our food more !

Caught in the daily grind of our work and routines, it is easy to look at everything in a hazy, superficial way. It is easy to feel things in a dull, disengaged manner.

But is that what we want? Or do we want everyday to have something fabulous in it?

Do we not want to get a kick from everything we do ?

4 ways to make the moon shine brighter

Here are 4 ways to make everyday brighter, more memorable and joyful !

1.Engage fully:

When we engage fully, we see more, listen better, understand deeply, and do more.

Engaging fully means to give focused attention, open our senses completely, involve deeply, and be connected to whatever we are doing at that moment.

It could be simple acts like eating breakfast, talking on the phone with a colleague, jogging in a park, teaching a kid to do Math… Or gazing up at the Moon ! 🙂

While the word ‘detachment’ can mean different things in different contexts, for the best moments in our lives, we need to be attached and engaged with our passions and with whatever we are doing in that moment, not detached.

Engaged moments make us feel productive, fulfilled, and content.

“Do your best but be detached from the fruits/results of your actions though”, advises Lord Krishna in the Bhagavad Gita.

2. Experience intensely:

There’s the superficial or shallow way of looking at things, of experiencing something. And then there’s the deep, engaged, intense way of experiencing things.

Think of how you would play with a new puppy in the house! After a long hard trek to the top, how would you enjoy the stunning, pure white waterfall spread out in front of you? If you had the opportunity to enjoy a cool, delicious drink in a lovely ambience… how you would relish it? How would you enjoy a fresh, juicy, crisp green apple plucked directly from the tree?

When we feel something intensely, our senses become acute and we experience things more.

When we feel more, we are more alive. Indeed, we can make this way of experiencing anything a habit !

To be able to feel intensely is a sign of a great and rich inner life, of deep thoughts, and an essential passion that allows us to enjoy everyday things more brightly.

Expressing what we feel is as important as experiencing it. The expression of intense feelings in positive and creative ways makes us feel wonderful ! It is the combination of emotion and intellect in intense ways that give rise to great works of art, prose, poetry and other forms of creativity.

It is through emotional intensity that we experience joy in life, have a passion for learning, have a drive to express our talents, and have the motivation for achievement.

When everyone lives with intensity, it elevates this world greatly.

3. Allow more sensitivity:

The world is full of magic things, patiently waiting for our senses to grow sharper.

– WB Yeats

To experience the magic, it is good to be comfortable with natural human expressions and emotions. Feelings make us human, it is what makes us special. Definitely, there is no need to be passive, stoic or non-expressive.It is easy to desensitize ourselves to avoid emotions. This makes our days dull, draining and boring.

When we open our senses to perceive more and receive more, when we develop both our external and internal sensitivities to absorb more, we see things in more beautiful detail.

Sensitivity allows us to practise empathy, understanding and kindness. Our communication is clearer and our connection better because we perceive people and their feelings more clearly when we become more sensitive to others.

Emotional health is about our willingness to say yes to our inner and outer world, our ability to engage with it all, expand as required to absorb the beauty, challenges, changes and demands of this world. It is about allowing life to touch us, move us and affect us deeply, without losing our ground.

Thus, magic is about making the best of our emotional intensity.

4. Feel twinklingly, pulsatingly alive:

To be alive is to experience everything; sing, dance, love and give as totally and overflowingly as we can !

Pause when you feel drained, dull or bored ! Check your emotions and the work that you are doing. Are you engaged with what you are doing? What are your feelings? Are you doing something without having a feel for it? Without opening your senses to that task ?

To feel more alive, it is important to practise immersive living, intense experiencing and fully engaging with what we do, what we enjoy and the positive experiences we have!

We can explore exciting spaces beyond regular, societal or learnt constructs, being more sensitive rather than desensitizing.

Here’s wishing you all days that are twinklingly, pulsatingly alive !

Days with an abundant, bountiful, joyful, inner life, with an immense, unlimited zest for life !!

When we look at the moon with a sparkle in our eyes,… yes it WILL shine brighter ! 🙂

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Wellness

The best connection with food !

by Roopa
written by Roopa

Every one connects differently with food ! Here’s a secret ! In the particular way that you connect with food lies your health or ill-health ! For health, happiness and youthfulness, the right connect with food is essential !!

Yes! Food is meant to be enjoyed, savored and relished. Primarily, food provides that essential, nourishing, life-giving, life-sustaining source of energy and nourishment to all living creatures. All creatures need food to survive !

People associate food with many memories. Food and drink play an important role in celebrations all over the world ! Food is also strongly associated with culture, regions, history, traditions and festivals.

Food means different things to different people. For some, food is a source of happiness, a source of comfort, a binding factor that keeps families together. For some it is a reason to live for, they love to eat, and will travel distances to get the kind of food and drink that appeases their taste buds and appetites !

For some, eating food is something they just do to survive. They are not really interested in it. Some are aware of what nutrients their food contains while some are blissfully ignorant of what nutrition is all about. They simply enjoy their food !

Think about how YOU connect with food ! What relationship do you have with it? Do you eat for your health or to satisfy your taste buds? Perhaps you manage to do both!

What are your thoughts when you eat ? What you eat, how you eat, with what attitude, and how much you eat – all these make a difference to the way your body and mind respond to the food.

Food is meant to be consumed and must not consume you !!

Food is Divinity incarnate !

Ancient Indian texts prescribe the best ways to connect with food. They state that food is a form incarnate of the Supreme Divine ! In Samskrit, the ancient language of the sacred texts of India, this is stated as “Annam Parabrahma Swaroopam.”

Food is composed of all the components of Earth. The 5 natural elements – space, air, light (fire), water, and earth – are incorporated in it. Every aspect, every bit of nature is a part of your food.

There’s divinity in food – it is what your body is made up of !

A right attitude towards food goes a long way in keeping you healthy, energetic, active and peaceful in mind and body !!

Here’re 4 simple things to keep in mind whenever you eat! Ensure that you eat :

  1. The RIGHT QUALITY /kind of food – Every inch of you is made up of the food you eat. Would you put into your body the best of food to keep it in top condition OR would you compromise on the quality and settle for a poor quality body ?! Be choosy and pick the best kinds of food to eat !!

Eat fresh, local, balanced, nutritious, vegetarian or vegan food that includes fruits, millets, cereals, lentils, vegetables, greens and nuts.

2.The RIGHT QUANTITY – Greed, over-eating, excessive eating, or too much interest and obsession with food is very harmful, and is the root cause of obesity. Moderation in quantity is the rule…. always better to eat a bit less rather than have a full stomach, is a good mantra !

3. At the RIGHT TIME – Eat when hungry, wait for a good appetite, which by itself is a sign of good health. Learn to say NO to food when you are not hungry (as long as you are a non-diabetic, reasonably healthy person).

4. With the RIGHT CONNECTION/Attitude – Consume/enjoy food with love, devotion, gratitude, respect, reverence, mindfulness and a conscious sense of satisfaction.

Have the best relationship with food !

When you respect and love your body, then your attitude towards food should be, or rather will be, one of love, respect, gratitude, mindfulness, purpose and contentment.

Nutrients in food = Health, energy, vitality, peace, contentment.

Food for appeasement of taste buds only = Ill-health, obesity, diseases, lethargy, unease.

Food comes to your plate because of the effort of many people and should never be wasted. The most noble and essential work is that of the farmer.

7 steps to reconnect in the best way to food !! :

  1. Be conscious, mindful and aware of what you are eating. Enjoy eating good, nutritious food.
  2. Take a really hard look at what is on your plate and ask if your body needs that food or is it on your plate because you just want it?
  3. Learn to choose the right kind of foods every time.
  4. Check – would you feed what you are eating to a small child that is growing up?
  5. Learn to enjoy the feeling of lightness of a partially-filled stomach.
  6. Learn to enjoy some hunger pangs – smile when your mind demands food. Your body will adapt soon enough.
  7. Be conscious of ‘contentment’ while eating. Stop eating when you feel content. Always take small portions and refill with small portions if you feel you need more. You will eat the right quantity this way and not waste any food.

Remember ! In the particular way that you connect to food lies your health or ill-health!

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Wellness

Giving and Receiving – both make you smile ! :)

by Roopa
written by Roopa

To feel like a Ray of Sunshine, you need only to extend your hand and help others with a smile, thankful that they are receiving your help ! 🙂

It’s easier to give than to receive, for most people. However, unless there is a receiver, how can one give? It is the receiver who enables the giver to gift themselves the joy of giving. The two acts are interlinked.

Giving is a sure way to receive joy, satisfaction and gratitude just as by receiving, the receiver gives an opportunity to the giver to feel all these.

We are both receivers and givers, one way or the other.

What I learnt from my trek –

On my Kashmir Great Lakes Trek, something that struck me as amazing was the flow, balance and play between giving and receiving.

A trek lends itself to many simple ways in which one can help others. I can help someone by pulling them up a rock, holding their hand and walking with them if they have a fear of heights. If they run out of water, I can help by giving them water from my bottle. I can help by sharing my snacks if they are low on energy. I can give them a few words of encouragement to boost their mood, and lend an ear when they want to share something…

However, the more humbling and enlightening part is to become a receiver. To receive graciously and gratefully is a skill. Likewise, to ask for help with a smile when one needs it is a skill.

On the ascent to Gadsar Pass, for the first time during the trek, I knew I needed help to make it up the last few hundred meters. I stood there for a few moments, and with a smile, I reached out a hand, “can you hold my hand and help me up a bit?”. It was an interesting conversation Arvind and I had the next 15 minutes as we made it up the Pass together.

Both roles are important and are interlinked –

When the intention behind the receiving and the giving is pure and clear, it becomes a joyful, easy engagement for both. A gracious receiver uses this opportunity to show their appreciation to the giver. Indeed, by being a receiver and receiving help from someone, in whatever form that may be, the giver feels valued, capable and appreciated.

Both roles are positive as they build and strengthen relationships, and are expressions of trust and affection. We are not talking about ‘takers’ here, the ones who exploit someone’s good nature selfishly.

It made me feel happy that I could hold Ajay’s hand and help him on our descent on the last day of our trek. (He is uncomfortable on narrow high trails). Barely an hour later, it was his turn to handhold me down the rest of our descent! This balance and play of giving and receiving felt not the least bit awkward. That day will remain with us for long, making us smile when we recall it.

How blessed is a receiver to be the recipient of care, concern, affection, support and friendship!

“When we give cheerfully and accept gratefully, everyone is blessed.” –Maya Angelou

At the workplace –

The joys and benefits of giving and receiving can be extended to the workplace and other situations as well. We can help our teams achieve goals by offering help, giving guidance and ideas. On the other hand, when we need help at the workplace and do not ask or do not have the openness to receive it, it eats into the quality of work. A balance between the ‘outflow’ and ‘inflow’ of resources is good to have.

Both the acts of giving and receiving need openness of heart and mind. We need to give with an open heart just as we need to be able to receive with an open heart without judging people on their roles, worth or competencies.

This is a ‘thank you’ post to all those who helped me on my trek, and those who received from me as well. 😊

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