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Meditation and Exercise: Life Routines You Should Follow

Meditation and Exercise: Life Routines You Should Follow

We live in an increasingly frantic world where life has become a non-stop bombardment of the senses. Younger readers have never really known any other reality, but most people born before the 90s will remember what life was like without the now ubiquitous internet and the dawn of social media. These changes to the culture within which we live in have undoubtedly had more benefits to the global population than they have negative repercussions, but it can all get a little bit overwhelming sometimes.

Many people thrive on the hustle and bustle of modern life, but a lot of us also feel a little bit spun out by it all. In what I see as a direct response to this, practices that were traditionally associated with the East have gained more and more popularity in the West. Yoga and meditation, with their roots in Buddhism and Hinduism, have been popular in some circles for decades, but their rise into the mainstream continues at a pace today.

Stepping out of Samsara

For those that don’t know, Samsara is the Buddhist notion of the material world in which we live as being nothing more than a illusion which we should all be seeking to escape through enlightenment. Or by becoming the Buddha.  This may sound quite like a dramatic goal to set oneself, but it is the basic aim of all Buddhist traditions.

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Becoming the Buddha may be too much hard work for most of us to take on in this cycle of life, but the practice of mediation is an excellent one for those people out there who want to take a step back each day and simply observe.

This may in itself not seem like much of a challenge, but the practice of sitting in meditation is actually a lot more difficult than it sounds.  It’s only when you come to try it for yourself that you will appreciate just how difficult it is to just let go of things and empty your mind, but at the same time you will also get an immediate grasp of its benefits.

Meditation is Not Enough

If you can settle into the habit of doing meditation each day that is awesome. Getting into the practice of meditation will almost certainly have a positive impact on your life and allow you to feel a little bit more in control of the world around you, but in my experience that is still not enough.

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I believe this is particularly true as you get older and fall into the bad habit of doing little or no exercise. In my experience I also realised that one of the biggest difficulties of feeling comfortable with meditation was that I had too much nervous energy in my body when I came to sit down. A great way to counter this was by implementing my meditation into a daily work out.

I have to admit that this ideal combination of meditation and exercise that I found was actually one that was given to me through my interest in the work of the American philosopher Ken Wilber and his Integral theory. The regime I found there is a 35 minute work-out that can easily be done in the privacy of a medium sized room and needs nothing more than a towel or yoga mat.

The beauty of this simple work is that it gives my body a solid daily work out, and after 35 minutes I’m feeling focussed and able to concentrate much more when it comes to my meditation.

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Maintaining the Practice

As with all things, the novelty of doing exercise and meditation does wear off after a not very long time. At least it did for me. There are just so many things that can get in the way. One night you may go out with friends and have one drink too many and not feel like getting up earlier to maintain your practice the following morning. Or you may go on holiday, or a business trip, and have your routine broken that way.

There are a whole host of other reasons why you might let go of your meditation and exercise practices, but I think the most important thing is that you don’t allow a break to ever become a definitive one. Genuine habits take a long time to form. Just because you stop once does not mean that you have to stop for good.

When you do find yourself in a position where you have fallen out of your practice, you should just take the time out to think about how you and your perspectives on life were different when you were sticking to your regime. I’m almost certain that you’ll look back on that period as one where you were feeling more in control and had a greater sense of overall satisfaction with the way things were going.

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Be Flexible. Be Kind

There are not all that many ways in which you can approach meditation. All you need to do is sit down and concentrate on your breathing, or a mantra, or on completely emptying your mind. Exercise on the other hand can take up so many forms. And one of the great benefits of living in this digital age is that we can never complain of not having access to lots of interesting and inspirational resources to help us get back on track.

One other key thing is to make sure you never get frustrated at yourself for not sticking to your routine. If you take your failure to stick to your meditation and exercise regime as a sign that you were just wasting your time anyway, you’ll probably find yourself getting pretty down.

The reality is probably more likely to be that the routine you had found just wasn’t the perfect one for you. Be patient, be kind, and you’ll be getting back into those good habits in no time at all.

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Last Updated on January 13, 2020

7 Simple Brain Training Habits to Boost Your Brain Power

7 Simple Brain Training Habits to Boost Your Brain Power

Throughout the ages, there have been many beliefs in various tricks to boosting brain power, yet when held up to scientific scrutiny, most of these beliefs don’t add up.

When I was a child, for example, my mother told me if I ate fish it would make me more intelligent. Of course, there’s no scientific proof this is true.

Today, there is a myriad of games you can download to your phone that claims to improve your brain’s cognitive skills. While we are still waiting for a conclusive scientific verdict on these, recent studies by neuroscientists at Western University in Ontario[1] and researchers from the University of Pennsylvania in Philadelphia appear to contradict these claims.[2]

So, how can we really boost our brain power? Well, it turns out there are a number of simple things you can do that will improve the function of your brain. Here are seven to get you started.

1. Do Your Most Difficult Tasks in the Morning

Our brains work at their best when they are fresh and energized after a good night’s sleep.

If you have a task to do that requires a lot of thought and focus, the best time to do that task would be first thing in the morning when your brain is at its freshest.

This is one of the reasons why checking email first thing the morning is not a good idea. You are wasting your brain’s best hours on a simple task that can be done when your brain is not at its freshest

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Throughout the day, you will find the amount of time you can focus for will fall. Your decision-making abilities will also begin to weaken as the day progresses. This is called “decision fatigue” and that means the decisions you make later in the day will not be as good as the decisions you make earlier in the day.

It’s far better to do your most difficult, creative tasks early taking advantage of your brain’s higher energy levels.

Try to avoid meetings first thing in the morning and schedule work that needs higher creative energy and concentration.

2. Get Enough Breaks

Our brains are not very good at maintaining concentration and focus for much more than an hour. Once you go beyond a certain amount of time, doing focused work, you will find yourself making more and more mistakes. This is a sign your brain is tired and needs a break.

Taking the right kind of break is important. Switching from working on a complex spreadsheet to checking your social media feeds is not going to give your brain the right kind of break. Instead, get up from your desk and head outside. If that is not possible, go to the nearest window and look outside.

Your brain needs a break from the screen, not just the spreadsheet, so leave your phone behind so you are not tempted to look at it and just savour the view.

3. Read Books, not Social Media Feeds

There are no shortcuts to improved knowledge and you are certainly not going to improve your general knowledge about anything useful by reading social media feeds. Instead, make reading books a regular habit.

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When you read good quality books, you increase your ability to use the knowledge you learn to solve problems as your brain will apply the knowledge you learned to existing situations.

Learn about economic theory, history and psychology. All these topics have real practical applications for us all today.

4. Exercise Regularly

Humans did not evolve to be stationary animals. You need to move.

Had our ancestors spent their days sat around, they would not have survived very long. To survive and find food, our ancestors had to keep moving. Our brains have evolved to function at their best when we are exercised.

In his book, Brain Rules, Prof.John Medina explains when we exercise, we increase the amount of oxygen in our brains and this helps to sharpen our brain’s functions.

In studies, when a previously sedentary group of people began a light exercise programme, their cognitive skills improve as well as reaction times and quantitive skills.

This is why you are more likely to find the solution to a problem when you are walking somewhere or exercising rather than when you are sat at a desk in front of a screen.

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5. Get Enough of the Right Food

You probably have experienced the afternoon slump at some point in your life. This is when you feel tired and fatigued in the mid-afternoon. This is a result of the carbohydrates you ate at lunchtime, stimulating your body to produce insulin which then causes a drop in your blood sugar levels.

When you go into an afternoon slump, concentrating for long periods become almost impossible and you just want to curl up and go to sleep.

To prevent the afternoon slump, try to eat a protein-rich lunch such as a tuna or chicken salad without pasta, rice or bread. Keep some healthy snacks such as mixed nuts and dried bananas around your workspace and when you feel a little peckish, eat a few of these.

Not only will you avoid the afternoon slump, but you will also improve your overall general health and feel a lot more energetic.

6. Drink Enough Water

Your brain is made up of about 70% water, so without enough water, your brain will not function at its best.

When you are not drinking enough water, you will find your ability to concentrate, make decisions and stay alert will reduce. You will feel sleepy and lack energy. Your brain functions at its best when it is properly hydrated.

The solution is to keep a large bottle of water at your work station and sip regularly from it throughout the day. This will increase the number of trips you need to make to the bathroom which is a good thing. It will keep you moving and taking regular breaks from your screen.

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7. Don’t Deprive Yourself of Sleep

You probably don’t need a long scientific study to convince you that if you are not getting enough sleep, you are not going to function at your best.

You just need to go a couple of days without getting enough sleep and you feel your abilities reduce. Your decision-making skills become erratic, your energy levels drop and your ability to stay focused on your work diminishes.

If you want to improve your brain’s ability to function, then start with getting enough sleep. The number of hours you need will depend on your own circadian rhythms, so find what works best for you.

Six to eight hours is usually enough for most people so make sure you are hitting that number of hours per night as a minimum.

The Bottom Line

Improving our brain power is not difficult. All we need to do is develop a few simple habits such as exercising regularly, getting enough sleep and eating the right foods.

These seven tips will go a long way to helping you to become more alert, able to focus longer and make decisions. All simple common sense tricks anyone can use.

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Featured photo credit: Nicole Wolf via unsplash.com

Reference

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