Mindfulness: Mental Energy Recharge

Burned-down? I have been there! If you keep burning out the energy and don’t attempt to fill it  — you will have an empty energy tank. Let’s recharge the Energy Battery!!!

Let’s recharge Your Energy Battery!!!

What do you do when your phone battery is low?

What do you do when your car is low on fuel?

If you don’t recharge the phone, it’s dead. If you don’t refuel the car, it stops running. Right?

And, if you don’t refuel your Mental energy, your brain stops functioning at its peak state.

You must have tried healthy food diets to lose fat and gain physical energy. Have you?

Have you tried any Mental diet to refuel Mental energy and resources?

Have you ever felt a lack of Mental Energy even you felt physically energetic? Sometimes, the mind doesn’t function properly and the body feels tired even when you eat healthy food.

I am not saying  — healthy food doesn’t matter. It does matter! However, it’s not enough to sustain Mental energy.

We have a reservoir of Mental energy!

Let’s understand the Mental energy reservoir concept through an analogy of the water tank.

Just imagine a water tank. If you keep taking out the water, and never fill the tank  — what will happen? You have an empty tank. Then, no longer can you take the water.

And, the same thing goes with Mental energy.

If you keep burning out the energy and don’t attempt to fill it  — you will have an empty energy tank. In simple language  —I can say, you are burned out. And that’s what most of the people at the end of workday feel — they are burned out! They don’t have enough energy to do other activities.

I sometimes hear people say  — they are feeling burned out even in the mid-afternoon. And the reason  — they would have consumed all the Mental energy stored. The result is “burned out”.

You are not alone! I have been there!

I have had millions of instances in the past  — when I felt burned out during the day. At that time, I didn’t know how to deal with my “burned out”. I wanted to do more things, enjoy life and do things I was passionate about. But, most of the days, it was due to my burned out feeling — I couldn’t do any of those things I was passionate about.

I remember  — always complaining about headache  — and my mom always said, I don’t have physical strength!

Have you experienced the “burn out” before?

Have you found yourself freaking tired working for long hours even though you love what you do?

If yes, you are burning your Mental Fuel and not Managing its resources properly. With lack of Mental energy —your mind wanders, you lose focus, you feel frustrated, and you can’t give 100% to your work and relationships.

This often leads to being unproductive and we tend to do unnecessary things that are stealing away our time.

After doing an in-depth study on this subject and practicing it for more than a year, I can clearly say there is only ONE thing, and by doing it you can let your brain work at the highest level.

And, that is — Intermittent Rest.

Intermittent Rest– Intermittent Rest is taking rest at regular intervals in day-to-day life to regain your mental energy.

Sounds familiar to Intermittent fasting? You are correct —it is!

Sounds familiar to the Intermittent rest period in the gym? You are correct — it is!

  • It’s similar to intermittent fasting. You eat once and then take a long break and as a result, you lose fat and gain other health benefits.
  • It’s similar to taking rest in the gym after you complete a set. When you take rest, you allow muscles to grow. No rest, no growth.

You’d be thinking  — how to practice Intermittent Rest every day?

By using the principle of “Block Time”!

The mind can’t work in constant energy cycles and rather it works in waves.

I am a fan of “Block time” which I use it  —- ALL THE TIME!!

Set a timer clock for about 50–90 mins. Once the time is up  — stop what you are doing. Then, take rest for a few mins. To set time, you can use your phone or computer or get an alarm clock. The type of clock doesn’t matter here.

Block time means — you are focused on your MAIN thing in that time window. If you have never done it, then sitting for 50 mins can be a challenge for you. It was a challenge for me too. 50 mins sound nothing. But, when you actually sit and focus on the MAIN thing — you will realize how challenging it is.

Brendon Burchard has detailed about 50 mins Block time in his book “High-Performance Habits”

But, you can get better with time. It’s like any other skill which requires consistent practice.

If you are new to “Block time” practice, I’d recommend starting with some something small time window — let’s say, maybe 30 mins? Pick your time which is comfortable for you in the beginning which you can easily do. The goal here is to set low expectations (in terms of time) and gradually increase over time.

And, the max limit of one block time sitting  — I’d recommend is 90 mins. After 90 mins, our brain needs some downtime. Darren Hardy, the former publisher of Success Magazine, has detailed about this in his video on Insane Productivity.

According to Neuroscience, our brain needs some downtime at regular intervals to process complex information we feed to it.

Have you ever felt that — you don’t come up with new ideas how much you try. Usually, that is a good sign that your brain is saying  — “give me some break”.

So, whenever you feel tired, fatigued, or just unable to think clearly  — take a pause and rest. When you rest, you are actually refueling your Mental energy tank.

I am sure you know  — how great you feel emotionally and mentally after travel or some vacation! You are basically refueling your energy by giving yourself a break from everyday life.

“Rest” can take any form. I am more aware now when my mind doesn’t produce good ideas. It’s an indicator for me to pause and take some rest. Below are some of the activities that I do almost every day when I am tired or feeling cranky, or even when I am feeling fully energetic.

  • Breathing(inhale and exhale)
  • Meditation
  • Walking around
  • Quick nap
  • Any mindfulness activity(yoga etc)
  • Doing anything that you love doing and doesn’t require you to use your mental muscles because the purpose of this is to regain energy.

If your car dashboard shows some signal, it usually means something is happening in the car, and it requires some action.

It is the same thing with our minds, and it always gives us a signal when we are tired. So, please don’t neglect these signals, and take some rest.

One of the awesome books on Energy Management is “The Power of Full Engagement” by Tony Schwartz. I have read this book many many times.

Enjoy!!

Mindfulness: Prioritize Good Sleep

Prioritize Good Sleep: You can rest even when you are not done. Or, you can rest when you are completely done(dead)

Good sleep should be a MUST! It should be taught in schools!

I want to touch upon this subject of “Getting Good Sleep” which is being neglected by millions of people in the desire of “getting more things done”.

Do you think  — you don’t need much sleep? Well, do you know what price are you paying at the cost of sleeping less?

We are living in a fast-and-furious culture where everyone is on-the-go all the time. Why are you tired — if everything is fast-and-furious?

You can never complete your To-do list every day. You can never check-off everything every day.

You can rest even when you are not done. Or, you can rest when you are completely done(dead)“- Brene Brown

Creativity is the nature of human beings. You can’t showcase your creativity to its true potential  — when you are tired and not rested.

Now, I practice getting good sleep and train my mind. I wasn’t good at it at all!! There are some days when I may struggle with sleep. It only happens when I am stressed, and then I practice mindfulness(in the form of Meditation) to get calm.

“Calm is a superpower”– Brene Brown

When anyone is stressed or unproductive, I always ask how many hours do you sleep every day consistently? If the response is less than 7 hours  — it doesn’t surprise me — why you are feeling tense, stressed, or any negative emotion.

Results of sleep deprivation:

  • Heart diseases and other bodily diseases.
  • This leads to unhappiness.
  • Anger and frustration.
  • Constant stress.
  • The toll on your mental powers.
  • Reduction of Cognitive ability to think better.

The whole concept of productivity revolves around Good Sleep. Again, getting good at “good sleep” is a skill and can be learned

Are you compromising on your sleep to get more tasks done?

A year ago, in the pursuit of getting more in life, I started to sleep less and less, and sometimes only 4 hours, and as a result, my well-being, patience, and inner-peace went out of the window. I had a lot of mood swings. There were days, I just didn’t want to talk to anybody. I felt like  — I was drunk. I hated that time, period!!

Then, I started studying sleep theory and learned that  — how it affects our mind, body, and emotions. In all the studies, I found that  — in order for our body and mind to function at its peak, we need 7–8 hours of sleep every day.

You might be thinking- “you are fine and you don’t need to sleep that long”. May be??

But, You may not know what you are getting into!! You might be getting into sleep debt that brings a lot of diseases in the long term. It’s like — eating unhealthy food occasionally won’t do much harm, but it will impact you if unhealthy food is consumed every day.

And, the same thing goes with sleep. I understand  — occasional less sleep due to circumstances and life events may not cause problems. But, it will for sure  — if sleeping less becomes a part of the lifestyle.

When you invest money, compound interest takes time to accumulate. You don’t see the interest right away. It takes months and years. And, the same thing is with — sleeping less. You get my point!

And, who doesn’t like to sleep more? I do!! I feel so good and happy when I am well rested after a great night’s sleep. I usually need 7.5 hours to function really well.

I had to train my mind to sleep for at least 7 hours. It was difficult in the beginning, but I’ve gotten better with time.

In this article, Brene Brown, the author of several New York Times bestselling books and a shame researcher talks about sleep.

Advantages of Good Sleep:

  • Peaceful and calm mind.
  • Brains function properly.
  • You make better choices and decisions.
  • Letting go of anger and frustration becomes easy.

Are you finding difficulty in getting good sleep? Do you ever wake up saying  — holy shit, why does it happen with me? Does any fear, lack of self-confidence and self-worth bother you when you go to bed?

There are several key factors to consider before going to bed.

What not to do:

  • Check emails.
  • Expose to horror TV shows or movies
  • Social media
  • Anything that affects your sleep

Some recommendations:

  • Review your day
  • Write 3–5 things you are grateful for
  • Read something to relax your mind

I usually read and write a gratitude journal before bed. Sometimes, taking a long walk in the neighborhood and meditation does work for me as well.

Another recommendation is  — take the last 5 mins before you go off to sleep. You have to program your subconscious mind thinking about the life positive events because your subconscious mind is home and active when you are at sleep.

If you spend the last 5 mins of your day thinking how terrible you feel, what others said to you, what others think of you, what opinion others have for you, etc. and etc, you are putting negative instructions in your subconscious mind. So, do not do this!

Be very careful about how you program your subconscious mind.
Whatever you place in your subconscious mind before sleep, you awake with the same mind.

This is what I do every night! I just close my eyes, feel the silence and affirm:

“Thank you, Universe for giving me this day! I am well, I am content, I am abundant, I am positive thoughts, I am peace, I am faith, I am happy”.

Just know that  — sleep is not a nice-to-have thing. It’s should be a priority in life. I have learned to prioritize 7–8 hours of sleep now.

Also, if you train your mind to sleep by a definite time and wake up by a definite time  — you have a much better recovery and you will feel amazing! For example: bedtime- 11 pm and wake up time- 6:30 am.

Get great sleep! Enjoy!

Farewell!

Meditation: The Journey of Inner Peace

Mindfulness Matters: I have learned a lot of Patience and Kindness from Meditation. Meditation is simply closing your eyes, embracing your inner silence, observing your thoughts, listening to your emotions and inner-voice, and not being identified — by any feeling and emotion.

I have learned a lot from Meditation. Still getting better and learning new things about myself! Meditation is definitely great practice for the Spiritual Awakening. It has helped me in understanding(still getting better!) my true self, my connection to the universal source and overcoming a lot of worries, stress, fatigue, and tensions.

Whenever I feel overwhelmed and drowning in so many things — I tend to get into my head. It creates stress and anxiety, and as a result, I can’t think properly. Therefore, Meditation is my #1 go-to tool that I can use anytime and anywhere when required.

Meditation is simply closing your eyes, embracing your inner silence, observing your thoughts, listening to your emotions and inner-voice, and not being identified — by any feeling and emotion.

If a human being can learn to RELAX, all the worries, tensions, anxieties and fatigue will have vanished. Most of our worries are due to tension in the muscles. If we can relax our muscles, we can overcome worry. I used to be super worried at one point in my life, and Meditation certainly has helped me feel calm and relaxed.

There is so much noise in this world. We may not always find peace outside of us, but we can definitely find peace inside us. Do you ever sit calmly in relaxation and just do nothing? Doing JUST nothing, and easing and relaxing, in the Meditation form, may not be easy in the beginning. You might be bothered by the evil thoughts, past experiences, and so many things — you name it. Your deep fears and insecurities might show up.

It’s just a warning — you will get better with time — definitely!

When I started Meditation a year ago, I had just given up because whenever I closed my eyes, it was difficult to control thoughts. Then, I decided to keep practicing. Just 20 mins every day can change your life. If you can’t do 20 mins in one sitting, break it down.

You do not have to become a monk or go to the mountains and Himalayas to practice Meditation. You can start practicing wherever you are, In the middle of work or even in the middle of a work meeting(in the form of breathing). You can always focus on your breathing. When you focus on breathing, you literally create awareness and focus and lose a lot of anxiety — according to Brene Brown, in the book The Power of Vulnerability.

Sitting silently for even 5 mins and focusing on your breath can create miracles in your life. There are many people who say they don’t have time for Meditation. They want to do but keeps saying — NO TIME. But they have a lot of time to waste on unnecessary activities.

Meditation is not the only way to create peace within yourself. But what I can tell you from my experience is that I find a solution to every problem in Meditation. I strongly believe that we can get rid of a lot of miseries just by Meditation. All man’s miseries derive from not being able to sit quietly in a room alone.

Meditation in your daily activities will create a ripple effect and the peace will spill in other areas of life.

The daily practice of Meditation gives me a greater sense of well-being, increased energy and higher productivity, and a close connection to God. Meditation is a way to know God(if you don’t believe in God, please disregard this sentence).

Our mind has 60 thousand thoughts every day and mind is cluttered with so many activities that it is imperative to quiet our mind to manifest what we desire. Sitting quietly creates space between the thoughts in the mind and it is in that space we find peace and stillness.
Meditation helps to create silent gaps between the thoughts and those silent gaps create peaceful sensations in your body and spirit.

There are several forms of Meditation — Transcendental, Guided, and many more.

I, personally, do Transcendental Meditation(mantra based).

The mantras I follow are:

“Release, Release… Calm, Calm… Relaxed, Relaxed…

Om, Om….” [ Mantra “Om” comes from Hinduism]

Meditation, for 20 mins, is my first thing after waking up(of course, after using the bathroom). Now, this has become a habit for me.

There are several benefits of Meditation in terms of how the brain changes. Dr. Joe Dispenza has explained in deep — the real benefits of Meditation.

Other Meditation resources to follow:

How to create Meditation Habit? Set a specific time and place every day. For me(as mentioned above), it’s the first thing in the morning. When and Where — decide for yourself?

If you have never done Meditation — but, feeling inspired because of Scientific and Spiritual benefits, I highly recommend to start with 2 mins, and gradually increase with time. Set a small goal for 2 mins for 3 days. After 3 days — set another goal for 2.5 mins for the next 3 days, and so on. You get my point!! That’s how I started and got to this point of 20 mins.

For beginners — you have a 3-day Meditation challenge. Pick a specific time, place, and time duration. Keep it simple! Please comment on how your challenge comes out after 3 days.

Enjoy!! Farewell!!

Raise the standard of your life!

Raise the standard of your life! Some people are so poor that they only have money. If you drive a small cheap car or if you drive Mercedes, the destination and the road remain the same.

RAISE THE STANDARD_insta

Raise the standard of your life! Some people are so poor that they only have money. In this fast-paced world, most of the people are running after raising the standard of living.

By the standard of living, I mean that having a nice big expensive house, nice cars, and so on. There is nothing wrong with having a good standard of living. But, not at the stake of comprising on your standard of life.

Standard of life means that working on yourself, value relationships with yourself and with others, being physically healthy, emotionally and mentally strong and believing in spirituality.

If you drive a small cheap car or if you drive Mercedes, the destination and the road remain the same.

If you live in a small house or a big house, people living in the house remains the same.

If you travel in Economy class or business class, the destination remains the same.

Don’t get me wrong!

It is great to have such amazing luxurious things. It’s wonderful to have lots and lots of money.

Ask yourself this question!

Is it worth to have all these things and not have the standard of life you deserve?

Back in 2010, when I got my first job after college and up until the mid of 2015, I was making a good salary, but still, I wanted more and more. I was running after money. I was running from one job to another job.

I had all the reasons to be happy, but I wasn’t happy. At that time, I did not know the reason for my unhappiness.

Now, when I look back and think of all those years, I can say that I was just trying to raise my standard of living. As a result, I didn’t focus on eating healthy and I wrecked my emotional and mental health.

In 2014, in a span of 6 months, I ate all the crap and gained about 20 pounds of weight. I was seeking happiness in the food.

I am grateful for the fact that, I realized my mistakes sooner than later, and decided not to live like this. In late 2015, I decided that I will change my physical health forever. Since then I am in the best shape of my life and there is always another level to grow.

Having a great amount of money is awesome. When you have money, you can help those unfortunates who can’t help themselves.

If all you have is money and no health or no relationships or no emotional and mental balance. It is the red sign and you must think about it before it gets too late.

Are you striving hard to earn luxurious things and not working enough to develop your relationships with your spouse or with your loving partner?

How hard are you working on being physically healthy?

Physical health doesn’t mean you have to be muscular.

Physical health is a combination of internal and external health.

Do you eat healthy food to stay fit? When you eat good food, you tend to feel good about yourself.

When you feel good about yourself, you think more positive things and live life in a better way.

I have seen many people saying that they do not have time to cook healthy meals or to go grocery shopping. But, they always have time to eat junk food.

Moderation is the key.

Most people are willing to spend time and money on medicines and visiting doctor than spending the same amount of time and money on eating good food.

Your body is a temple. Your body is a garage to your soul. You got to take care of this body.

I see so many successful people with lots of money, but when I see their physical body, they are totally out of shape. God has gifted us this body and it’s our duty to take care of it.

If you are neglecting your health for so long, take massive action.

You do not have to be a bodybuilder. At least start walking around the block 3-4 times a week and start eating green vegetables.

I started eating healthy in 2015 and since I feel great about my body. I am not a bodybuilder, but I feel good about myself.

If you do not know what healthy food to eat, you can contact me, or you can google. There are tons of options available. I know you can do it.

Never neglect your health.

How are you doing with your emotional and mental health?

Emotional and mental health is one of the pillars of total well-being.

How are you doing in your relationships with your spouse or a loving partner? I am going to write 5 blog series on how to maintain your relationships.

In this modern era, divorces are being very common everywhere.

People spend more time visiting the divorce attorneys than working on their marriage and relationships.

You need to nourish your relationships like a garden. If you don’t give water to the plants, they will die. The Same thing applies to the relationships.

When you buy a new car, do you think that it’s never going to be out of fuel or there is nothing going to be wrong?

What do you do when your car stops functioning properly?

You go to the mechanic to get it fixed. RIGHT?

The Same thing goes with the marriages. When something is not working, we need to work at it, rather than looking for another partner outside.

I know that conflicts happen in relationships and it’s the responsibility of both persons to work at it. The whole purpose of entering a relationship is to give.

There were lots of challenges in my relationship with my ex-girlfriend a long time ago. I can say that we both were responsible to not work at the things in a right healthy way.

I learned the lesson hard way.

Don’t neglect your relationships.

Neglect in one area of life can have an impact on other areas.

Getting better in one area of life will make other areas better.

I started working on my health, then it did spill into my relationships, and then my emotional and mental wellbeing, and now you are reading my post 😊

When you work in all these areas of life, you will have a happy and joyous life for always and forever.

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